Stretches: Watch some videos and make sure you know how to stretch before you start so that you don’t hurt yourself! Be mindful of any injuries you may have.
Table of Contents
What is stretching?
Stretching is a form of physical exercise that involves deliberately extending and flexing specific muscles or muscle groups to improve their elasticity and achieve a comfortable muscle tone. This practice enhances flexibility, increases muscle control, and improves the range of motion in the joints. By lengthening the muscles through various movements or static holds, stretching helps to boost overall mobility and can be an essential part of a fitness routine. Regular stretching can also aid in reducing muscle stiffness, preventing injuries, and promoting better posture. Whether you’re a beginner or an experienced athlete, incorporating stretching into your daily regimen can contribute to overall physical well-being. Other beneficial exercises include Aerobic and Anaerobic exercises.
Stretches for your body
Leg
- Seated Pigeon Pose: This stretch targets your glutes and hips. Sit on a bench, place one ankle over the opposite knee, and gently press down on the raised knee.
- Pigeon Pose: A classic glute stretch that also opens up the hips. Start in a plank position, bring one knee forward and place it behind your wrist, then extend the opposite leg back.
- Half-Kneeling Hip Flexor Stretch: This stretch targets the hip flexors. Kneel on one knee, with the other foot in front, and gently push your hips forward.
- Couch Stretch: An advanced hip flexor stretch. Place one foot on a couch or bench behind you, kneel on the opposite knee, and push your hips forward.
- Adductor Split Stance Stretch: This standing stretch targets the inner thighs. Stand with your feet wide apart, shift your weight to one side, and bend that knee while keeping the other leg straight.
- Frog Pose: A dynamic inner thigh stretch. Start on all fours, spread your knees wide, and lower your hips towards the ground.
- Hurdler’s Stretch: This stretch targets the hamstrings and adductors. Sit with one leg extended and the other bent, reaching towards the extended foot.
- Standing Toe Touch: A simple hamstring stretch. Stand with your feet together and reach down towards your toes.
- World’s Greatest Stretch: A multi-muscle stretch that targets various leg muscles. Start in a lunge position, place one hand on the ground, and twist your torso towards the raised knee.
- Calf Stretch: This stretch targets the calves. Stand with one foot on a wedge or step, and gently press your heel down.
Core
- Kneeling Backward Abdominal Stretch: Kneel on the floor and lean back, stretching your abs.
- Cat-Cow Stretch: Start on your hands and knees, arch your back up (cat) and then down (cow).
- Prone Abdominal Stretch: Lie face down and push your upper body up with your hands, stretching your abs.
- Lying Rotation Stretch: Lie on your back with your knees bent and rotate them to one side.
- Seated Lower Trunk Lateral Flexion Stretch: Sit with your legs crossed and reach one arm over your head to the opposite side.
Chest
- Doorway Chest Stretch: Stand in a doorway with your arms at a 90-degree angle and step forward to stretch your chest.
- Cross-Arm Stretch: Bring one arm across your body and use the opposite hand to gently pull it closer.
- Wall Chest Stretch: Place your hand on a wall at shoulder height and turn your body away from the wall to stretch your chest.
- Clasp Hands Behind Back: Stand and clasp your hands behind your back, then lift your arms to stretch your chest.
- Floor Chest Stretch: Lie face down with your arms extended to the sides and gently roll to one side to stretch your chest.
Back
- Knees-to-Chest Stretch: Lie on your back and bring your knees towards your chest, hugging them gently. Hold for 20-30 seconds.
- Supine Twist: Lie on your back with your arms extended out to the sides. Bring one knee up and across your body towards the opposite side, keeping your shoulders flat on the ground. Hold for 20-30 seconds and repeat on the other side.
- Child’s Pose: Kneel on the floor, sit back on your heels, and stretch your arms forward on the ground. Hold for 20-30 seconds.
Lower Back Stretches
- Cat-Cow Stretch: Get on your hands and knees. Arch your back up towards the ceiling (cat pose) and then dip it down towards the floor (cow pose). Repeat 10-15 times.
- Pelvic Tilt: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold for a few seconds and then relax. Repeat 10-15 times.
- Piriformis Stretch: Lie on your back with your knees bent. Cross one leg over the other, placing your ankle on the opposite knee. Gently pull the bottom knee towards your chest until you feel a stretch in your buttocks and lower back. Hold for 20-30 seconds and repeat on the other side.
Upper Back Stretches
- Upper Trapezius Stretch: Sit or stand upright. Gently pull your head towards one shoulder using your hand until you feel a stretch in the opposite side of your neck. Hold for 20-30 seconds and repeat on the other side.
- Shoulder Shrugs: Stand with your feet shoulder-width apart. Lift your shoulders towards your ears, hold for a few seconds, and then relax. Repeat 10-15 times.
Arms
- Long Arm Chest Stretch: Extend your arms out to the sides and gently pull them back to stretch your chest and arms.
- Standing Arm Swings: Swing your arms forward and backward in a controlled manner to warm up your shoulder muscles.
- Arm Circles: Make small to large circles with your arms to improve shoulder mobility.
- Wall Bicep Stretch: Place your hand on a wall and gently turn your body away to stretch your biceps.
- Horizontal Arm Extensions: Extend your arms out to the sides and pulse them back to stretch your chest and arms.
- Overhead Tricep Stretch: Raise one arm overhead, bend the elbow, and use the other hand to gently push the elbow down for a tricep stretch.
- Wrist Pull: Extend one arm in front of you, palm up, and use the other hand to gently pull back on the fingers to stretch your wrist and forearm.
- Seated Biceps Stretch: Sit on the floor with your legs extended, place your hands behind you, and gently lean back to stretch your biceps and shoulders.
Neck and Head stretches
Neck Stretches
- Diagonal Forward Tilt:
- Tilt your head diagonally towards your shoulder.
- Hold for 15-30 seconds and repeat on the other side.
- Head Rolls:
- Slowly roll your head in a circular motion.
- Do this for 30 seconds in each direction.
- Resistance Presses:
- Press your hand against your forehead and push your head forward while resisting with your hand.
- Hold for 5 seconds and repeat 5 times.
- Shoulder Shrugs:
- Lift your shoulders up towards your ears and hold for a few seconds.
- Release and repeat 10 times.
Head Stretches
- Neck Stretch 1:
- Sit straight and place one hand on the back of your head.
- Turn your nose towards the armpit of the arm on your head.
- Gently push your head down towards that armpit until you feel a stretch in the back of your neck.
- Hold for 15-30 seconds and repeat on the other side.
- Neck Rotation:
- Turn your head slowly to the right as far as comfortable.
- Hold for 15-30 seconds and repeat on the left side.
- Isometric Neck Exercise:
- Press your hand against the side of your head and push your head against your hand without moving it.
- Hold for 5 seconds and repeat 5 times on each side.
These stretches can help alleviate pain and stiffness in your neck and head. Remember to perform them gently and avoid any movements that cause discomfort. If you have any medical conditions or severe pain, it’s always best to consult with a healthcare professional before starting any new exercise routine.
Stretches to help you with the splits
- Butterfly Stretch: Sit on the floor with your feet together and your knees bent out to the sides. Hold your feet with your hands and gently press your knees towards the floor. Hold for 20-30 seconds.
- Piriformis Stretch: Sit on the floor with one leg extended and the other leg bent, placing your foot on the outside of the opposite knee. Twist your torso towards the bent knee and hold for 20-30 seconds. Repeat on the other side.
- Kneeling Hip Flexor Stretch: Kneel on one knee with the other foot in front, forming a 90-degree angle. Push your hips forward gently until you feel a stretch in the hip flexor of the back leg. Hold for 20-30 seconds and switch sides.
- Lizard Pose: Start in a lunge position with your hands on the floor inside your front foot. Lower your hips towards the floor and hold for 20-30 seconds. Repeat on the other side.
- Straddle Stretch: Sit on the floor with your legs extended out to the sides. Reach forward with your hands and hold for 20-30 seconds.
The Straddle
Achieving a straddle split requires consistent practice and a combination of stretches to improve flexibility in your hips, hamstrings, and inner thighs. Here are some effective stretches to help you get there:
- Warm-Up: Always start with a warm-up to prepare your muscles. Light cardio like jogging or jumping jacks can be helpful.
- Seated Straddle Stretch: Sit on the floor with your legs spread wide apart. Reach forward with both hands, trying to touch the floor in front of you. Hold for 30 seconds and repeat.
- Standing Straddle Stretch: Stand with your legs wide apart. Bend forward at the hips, reaching your hands towards the floor. Hold for 30 seconds and repeat.
- Butterfly Stretch: Sit with your feet together and knees bent out to the sides. Hold your feet and gently press your knees towards the floor. Hold for 30 seconds.
- Wall Straddle Stretch: Lie on your back with your legs up against a wall. Slowly let your legs fall open into a straddle position. Hold for 30 seconds and repeat.
- Hip Circles and Leg Swings: These dynamic stretches help loosen up your muscles and improve flexibility.
Stretching Tips
- Warm Up: Do some light cardio, like jumping jacks or lunges, to warm up your muscles before stretching.
- Consistency: Stretch daily for 20-30 minutes to see progress more quickly.
- Patience: Take your time and avoid pushing yourself too hard to prevent injury.
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