How to get the best out of your 5 whole minutes to stretch:
Remember that each major muscle group is connected to lots of smaller muscle groups. The smaller muscle groups get used less than we'd like and they need the stretch too! Each time you stretch a larger muscle, try to think about a smaller muscle set at the same time. Maybe rotate the stretch by a few inches inward or outward, to the right or to the left. If you've ever looked at a medical anatomy book, you might be able to visualize a litte what I'm talking about.
Example:
Take your shoulder - to stretch the pectoralis (the pec, or muscle that connects your front ribs to your shoulder), you'll need to find a wall. Put your hand on the wall and then walk forward along the wall, leaving your hand in place. Eventually you'll get to where your shoulder is nearing the wall and your arm is behind you. Be careful not to lock your elbow or over-rotate your shoulder forward as this could cause severe injury over time.
Once you feel the stretch in the major muscle group, turn your whole body (head, hips, knees, feet in unison) a little further away from the wall. This stretch will reach deeper toward the ends of the major muscle group to the smaller sets of muscles located at the front of your rib cage.
Don't stretch too hard - this is a tender muscle group! (Yes, this is the voice of experience here - I blew out both of my rotator cuffs in high school through improper weight lifting and incorrect stretching.)
See? Think about different muscle groups that are connected to the pec, and then try to find a way to stretch it.
Be gentle with your body, stay loose and only stretch for a little while until your comfortable.
And that's how to get the best out of a 5 minute stretch!
