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STRETCHING EXERCISES FOR
BETTER FLEXIBILITY
Stretching may not be the most exciting part of working out, but doing
flexibility work is just as important for a well-rounded fitness routine as strength
and cardio work. Incorporating some stretching exercises into your workout
schedule will help you improve flexibility, reduce tightness, and ultimately,
make your workouts more efficient and safe.
"Tight muscles can cause undue strain on the neighboring joints during
normal daily function, or they themselves can become injured," (Sasha
Cyrelson, D.P.T., clinical director at PPT in Sicklerville, New Jersey).
As we age, our muscles get shorter and less elastic, she adds "We need to
take an active role in maintaining and improving the length of our muscles so we
can continue to enjoy our abilities without pain."
Stretching is neither glamorous nor hardcore, and it probably won't give
you the same rush that a run or a HIIT (High INTENSITY INTERVAL
TRAINING) class will. Most of the times is pretty uncomfortable and it takes
time, so most of the people don’t like to do it.
By doing a ton of work that contracts the muscles (which shortens them)
and never stretching (lengthening) them, your muscles will end up imbalanced.
Imbalances in the body increase your risk for injury because they can cause
some muscles and joints to overcompensate for other ones that are too tight to
engage properly. This leads to strains and discomfort.
Also, when your muscles are loose and stretchy, they're less restricted.
This allows you to move them wider a full range of motion (ROM). For
example, greater range of motion in your hips and knees will allow you to sink
deeper into a squat. Ultimately, having a greater ROM will make it so you're
able to do more exercises—and do them properly.
Improving your flexibility and mobility isn't hard. It just takes a little time. Try
adding the stretches for flexibility into your routine to help relieve muscle
tension and increase mobility—so that you can move through both the gym and
life more freely.
1
Standing Hamstring Stretch
Stand tall with your feet hip-width apart, knees slightly bent, arms by your
sides.
Exhale as you bend forward at the hips, lowering your head toward floor,
while keeping your head, neck and shoulders relaxed.
Wrap your arms around backs of your legs and hold anywhere from 45
seconds to two minutes.
Bend your knees and roll up when you're done.
2 Piriformis Stretch
The piriformis muscle is a deep internal hip rotator, located on the outside
of the butt. Its primary role is external rotation. Since the piriformis crosses over
the sciatic nerve, if it is tight, it can result in sciatic nerve irritation. Stretching
this muscle can prevent potential future sciatica, or help treat it.
Sit on the floor with both legs extended in front of you.
Cross your right leg over your left, and place your right foot flat on the
floor.
Place your right hand on the floor behind your body.
Place your left hand on your right quad or your left elbow on your right
knee (as shown) and press your right leg to the left as you twist your torso
to the right.
If the spinal rotation bothers your back, take it out and simply use your
left hand to pull your right quad in and to the left.
3 Lunge With Spinal Twist
It helps open your hips and improve thoracic (mid-back) mobility.
Start standing with your feet together.
Take a big step forward with your left foot, so that you are in a staggered
stance.
Bend your left knee and drop into a lunge, keeping your right leg straight
behind you with your toes on the ground, so you feel a stretch at the front
of your right thigh.
Place your right hand on the floor and twist your upper body to the left as
you extend your left arm toward the ceiling.
Hold for 30 seconds to 2 minutes.
Repeat on the other side.
4 Triceps Stretch
Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.
Bend your right elbow and reach your right hand to touch the top middle
of your back.
Reach your left hand overhead and grasp just below your right elbow.
Gently pull your right elbow down and toward your head.
Switch arms and repeat.
5 Figure Four Stretch
This stretches the piriformis and iliopsoas muscles (essentially your hip
rotator and flexor muscles) and the IT (iliotibial) band. Because of this and the
passive nature of the pose, it is an excellent and gentle approach to helping
relieve symptoms associated with sciatica and knee pain.
Lie on your back with your feet flat on the floor.
Cross your left foot over your right quad.
Lift your right leg off the floor. Grab onto the back of your right leg and
gently pull it toward your chest.
When you feel a comfortable stretch, hold there.
Hold for 30 seconds to 2 minutes.
Switch sides and repeat.
6 90/90 Stretch
This modification of pigeon pose helps with internal rotation of one leg
and external rotation of the other, you hit both movements of the hip at once. It's
a good option for people who have extremely tight hip flexors.
Sit with your right knee bent at 90-degrees in front of you, calf
perpendicular to your body and the sole of your foot facing to the left.
Keep your right foot flexed.
Let your leg rest flat on the floor.
Place your left knee to the left of your body, and bend the knee so that
your foot faces behind you. Keep your left foot flexed.
Keep your right butt cheek on the floor. Try to move the left cheek as
close to the floor as possible. It may not be possible if you're super tight.
Hold for 30 seconds to 2 minutes.
7 Frog Stretch
This stretch exercise directly target tights spots in the hips/groin and is
especially useful for runners.
Start on all fours.
Slide your knees wider than shoulder-width apart.
Turn your toes out and rest the inner edges of your feet flat on the floor.
Shift your hips back toward your heels.
Move from your hands to your forearms to get a deeper stretch, if
possible.
Hold for for 30 seconds to 2 minutes.
8 Butterfly Stretch
Sit tall on the floor with the soles of your feet together, knees bent out to
sides.
Hold onto your ankles or feet, engage your abs, and slowly lower your
body toward your feet as far as you can while pressing your knees toward
the floor.
If you're too tight to bend over, simply press your knees down.
Hold this stretch for 30 seconds to 2 minutes.
9 Standing Shoulder Squeeze
It relieves poor posture and releases tension in the upper back.
Stand tall with your feet hip-width apart
Clasp your hands behind your lower back.
Straighten and extend your arms and squeeze your shoulder blades
together.
Do this for 3 seconds, and then release. Repeat 5 to 10 times.
10 Side Bend Stretch
Kneel on the floor with your legs together, back straight, and core tight.
Extend your left leg out to the side. Keep it perpendicular to your body
(not in front or behind you).
Extend your right arm overhead, rest your left arm on your left leg, and
gently bend your torso and right arm to the left side.
Keep your hips facing forward.
Hold this stretch for 30 seconds to 2 minutes.
Repeat on the other side.
