By: Starr Hoyte
A few stretches a day can boost your flexibility and strength, prevent injuries, and improve your health. Next to cardiovascular exercises and strength training, flexibility is the third pillar of fitness. Regular stretching can maintain your muscles and joints flexible over the years, so it’s worth the effort! Some benefits include increasing blood flow to your muscles, relieving your stress, and improving your posture.
Here are some stretching exercises to add to your workout:
1. Calf or Hamstring Stretches
The condition of your muscles is important since we use them to function in every movement we perform. Before doing any stretching, do a 60-second aerobic exercise like jumping jacks or dancing to warm up your muscles. To properly stretch your hamstring, cross your right leg over your left while standing. Slowly bend your upper body towards the ground until you feel a stretch in your left leg. Hold this position for 30 seconds and switch legs. Repeat this stretch twice on each side.
An easy, anywhere, stretch for your calves is a wall stretch. To do this, strand a few inches from a wall. Place your toes of one foot on the wall, leaving the heel on the ground. Your other leg should be relaxed on the ground as well. Flex. Hold this position for 15 seconds and switch to the other leg. Repeat this stretch twice on each side.
2. Hip Flexor Stretch
Hip flexor muscles are often neglected during regular workouts. Their role is to move your thighs towards the abdominal area. To stretch them, kneel down with your back straight, then step forward with your right foot. Place both hands on your right thigh, then straighten your body and push your hips forward until you feel the stretch in your right leg. You should maintain the position for up to 15 seconds. Repeat with the other leg. This stretching exercise should help you open up your hips.
3. The Hand-Down Spine Arm or Knee-To-Chest Stretches
Throughout the day you may do mild or heavy lifting. The hand-down spine arm stretch is great for opening up your back and biceps. Extend one hand down the center of your back with your fingers pointing downward. With your other hand, hold your elbow. While exhaling, pull gently on your elbow, allowing your fingers to run along your spine. Switch and stretch your other arm in the same way.
Another stretching exercise you can do to help with back pain and increase your flexibility requires you to lie on your back. While lying down, make sure to bend your knees. Next, gently pull one knee to your chest awhile keeping the opposite leg relaxed. You should maintain the position for up to one minute and then repeat with the other leg.
The triangle pose is also known to help with your back pain.
4. Basic Neck Stretch
If you work a job where you’re in front of a computer or if your neck is bent in any way for long periods of time, a basic neck stretch may be what you need to keep you nimble and in good health. To stretch your neck, face forward while standing up. Lift one arm and hold it straight, perpendicular to your body. Using your free arm, gently hold the top of your head and pull in the direction opposite of your straightened arm. Switch and repeat twice.
5. Downward Dog
This well-known yoga pose is meant to strengthen your core. It stretches your back, arms, shoulders, hamstrings, and calves while building strength in your upper body. To get started, align your wrists under your shoulders. Press your hips back and up toward the ceiling. Your body should form an inverted V. Your palms and feet support your weight. Take deep breaths, relax your upper back, and stretch your elbows. Hold for at least five breaths and then return to the initial position with gentle moves.
To get the most out your stretches, control your breathing and keep steady. Stretch morning and night to keep your muscles open and flexible.
Do you know any other stretches that everyone should be doing? Share with us in the comments below!
Starr Hoyte is a fitness enthusiast and aspiring personal trainer. As a Herbalife distributor, she works out four days a week and educates women on healthy living through exercise, dieting, and taking supplements.
