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Stretching Exercises For Better Flexibilility
Stretching
Figure Four Stretch
Side Bend Stretch
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.
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."
Side Bend Stretch
Figure Four Stretch
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.Stretches groin, hips, inner thigh, obliques
Figure Four Stretch
Figure Four Stretch
Reclining Bound Angle Pose
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.Stretches hips, glutes, lower back, hamstrings
Reclining Bound Angle Pose
Reclining Bound Angle Pose
Reclining Bound Angle Pose
This is an excellent stretch to do both as a gentle warm-up and at the end of a workout as a releasing pose.
- Lie on your back.
- Bring the soles of your feet together and allow your knees to open up and move closer to the floor.
- Hold for 30 seconds to 2 minutes.
Stretches inner thighs, hips, groin
Pretzel Stretch
Reclining Bound Angle Pose
Lunging Hip Flexor Stretch
The Pretzel stretch becant postural muscles in one stretch, which can be a huge time saver," Cyrelson says. You'll stretch the quads of your bottom leg, your spine, and the glutes and hip flexors of your top leg.
- Lie on your left side with your head resting on your arm.
- Bend your right knee and hip up toward your chest as far as you can, and let it drop to the floor.
- Bend your left knee and grab your left foot (use a strap if you can’t reach it) with your right hand.
- Make sure your leg and torso remain in a straight line as you gently bring your top shoulder blade toward the floor.
- For more of a spinal twist, turn your head to look over your right shoulder.
Stretches quads, glutes, obliques, hips, back
Lunging Hip Flexor Stretch
Reclining Bound Angle Pose
Lunging Hip Flexor Stretch
Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
Lean forward, stretching your left hip toward the floor.
Squeeze your butt; this will allow you to stretch your hip flexor even more.
Hold for 30 seconds to 2 minutes.
Switch sides and repeat.Stretches hips, quads, glutes
Stretching Exercises For Better Flexibilility
Frog Stretch
Piriformis Stretch
Piriformis Stretch
"Most of us sit and cross our legs, which can lead to tight hips and result in lower-back pain .
"This stretch 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.
Piriformis Stretch
Piriformis Stretch
Piriformis Stretch
The piriformis muscle is a deep internal hip rotator, located on the outside of the butt. Its primary role is external rotation, Atkins says. "Deep internal rotators, while small, produce a lot of the movement at the hip and are often overlooked." Since the piriformis crosses over the sciatic nerve, "if it is tight, it can result in sciatic nerve irritation," Cyrelson says. "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.
Stretches hips, back, glutes
Lying Quad Stretch
Piriformis Stretch
Lying Quad Stretch
Lie on one side.
Keep your bottom leg straight and bend your top knee so your foot is by your butt.
Hold your top foot with your hand, pulling it toward your butt.
Keep your hips stable so you're not rocking back as you pull.
Hold for 30 seconds to 2 minutes.
Switch sides and repeat.Stretches quads
90/90 Stretch
Standing Hamstring Stretch
Lying Quad Stretch
It's a good option for people who have extremely tight hip flexors, she "The front thigh is safely on the ground in a position that doesn't cause too much stress."
- 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.
- Repeat on the other side.
Stretches hips
Standing Hamstring Stretch
Standing Hamstring Stretch
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.
Stretches neck, back, glutes, hamstrings, calves
Standing Quad Stretch
Standing Hamstring Stretch
Standing Hamstring Stretch
- Stand with your feet together.
- Bend your left knee and use your left hand to pull your left foot toward your butt. Keep your knees together.
- If you need to, put one hand on a wall for balance.
- Squeeze your glutes to increase the stretch in the front of your legs.
- Hold for 30 seconds to 2 minutes.
- Repeat on the other leg.
Stretches quadss.
Stretching Exercises For Better Flexibilility
Extended Puppy Pose
Seated Shoulder Squeeze
Knee to Chest Stretch
Start on all fours.
Walk your arms forward a few inches and curl your toes under.
Push your hips up and back halfway toward your heels.
Push through the palms of your hands to keep your arms straight and engaged.
Hold for 30 seconds to 2 minutes.Stretches back, shoulders, glutes
Knee to Chest Stretch
Seated Shoulder Squeeze
Knee to Chest Stretch
Lie on your back with both legs extended.
Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor.
Hold for 30 seconds to 2 minutes.
Repeat on the other leg.Stretches lower back, hips, hamstrings
Seated Shoulder Squeeze
Seated Shoulder Squeeze
Seated Shoulder Squeeze
Sit on the floor with your knees bent and feet flat on the floor.
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.
Knees to Chest
Lunge With Spinal Twist
Seated Shoulder Squeeze
- Lie on your back and pull your knees into your chest with both hands.
- Keep your lower back on the floor.
- Hold for 30 seconds to 2 minutes
Lunge With Spinal Twist
Lunge With Spinal Twist
Lunge With Spinal Twist
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.Stretches hip flexors, quads, back
Sphinx Pose
Lunge With Spinal Twist
Lunge With Spinal Twist
This stretches the lower back in a gentle way—plus, it engages your abs, which further supports the lower back.
- Lie on your stomach with your legs straight out behind you.
- Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.
- Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed.
- Sit up just enough to feel a nice stretch in your lower back. Don't hyperextend, and stop immediately if you start to feel any discomfort or pain.
Stretches lower back, chest, shoulders.
Stretching Exercises For Better Flexibilility
Lying Pectoral Stretch
Lying Pectoral Stretch
Lying Pectoral Stretch
"This is a great stretch to do before or after pushing motions," like push-ups or rows.
Lie on your stomach with both arms extended to the sides so your body is in a T shape.
Push off the ground with your left hand and bend your left knee for balance as you start to roll to your right side. You should feel this in your right-side pectoral muscles.
As your mobility increases, you'll be able to stretch further and roll your body further.
Repeat on the other side.Stretches chest, shoulders
Butterfly Stretch
Lying Pectoral Stretch
Lying Pectoral 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.Stretches hips, glutes, back, thighs
Seated Neck Release
Lying Pectoral Stretch
How To Stretch After A Run
People tend to forget to stretch the neck. But relieving tension in your neck can make a positive impact on the rest of your upper body, from your shoulders to your spine.
- Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted.
- Drop your left ear to your left shoulder.
- To deepen the stretch, gently press down on your head with your left hand.
- Hold for 30 seconds to 2 minutes.
Stretches neck
How To Stretch After A Run
How To Stretch After A Run
How To Stretch After A Run
Performing stretching exercises after a run will help you cool down gradually and improve your flexibility.
These stretches are best done after exercising, when your muscles are warm and more elastic.
Breathe deeply and regularly during the stretches. Aim to stretch to the point of feeling tightness or slight discomfort.
Hip Flexor Stretch
How To Stretch After A Run
Hip Flexor Stretch
Step your left leg forward, keeping both feet pointing straight ahead.
Keeping your back leg straight and avoiding sticking your buttock out and arching your back, slowly bend your front leg and push your right buttock forward until you feel a stretch across the front of your right hip joint. Repeat with the other leg.
Thigh Stretch
How To Stretch After A Run
Hip Flexor Stretch
Grab the top of your left foot behind you and gently pull your heel towards your left buttock to stretch the front of the thigh, keeping the knees touching.
Avoid leaning forwards or to the side. Repeat with the other leg.
Stretching Exercises For Better Flexibilility
Hamstring Stretch
Iliotibial Band (ITB) Stretch
Iliotibial Band (ITB) Stretch
Stand with your right leg just in front of the other and your hands on your hips. Keeping your right leg straight and toes pointing up, bend your left leg.
Bend towards your right leg, keeping your back straight. Repeat with the other leg.
Iliotibial Band (ITB) Stretch
Iliotibial Band (ITB) Stretch
Iliotibial Band (ITB) Stretch
Keeping both feet on the ground, lean to your left side and push your right hip outwaTo stretch your right ITB, cross your right leg behind your left leg.
rds. Don't bend forward or stick your buttocks out. Repeat with the other leg.
Tip: you should feel the stretch along your outer right thigh and hip.
Calf Stretch
Iliotibial Band (ITB) Stretch
Lower Back Stretch
Step your right leg forward. Bend your front leg and keep your back leg straight. Both feet should point forwards.
Push your left heel into the ground, keeping your left leg straight. Repeat with the other leg.
Tip: You should feel the stretch at the back of your left leg, below the knee.
Lower Back Stretch
Stretching Has Many Benefits
Lower Back Stretch
Lie on your back with both feet flat. Pull your right knee to your chest until you feel a stretch in your lower back. Hold for up to 15 seconds and repeat with the left leg. Then pull both knees to your chest and hold for up to 15 seconds.
Buttock Stretch
Stretching Has Many Benefits
Stretching Has Many Benefits
Lie on your back with your knees bent and both feet flat on the floor. Cross your right leg over your left thigh. Grasp the back of your left thigh with both hands and pull the left leg toward your chest. Repeat with the other leg.
Stretching Has Many Benefits
Stretching Has Many Benefits
Stretching Has Many Benefits
There are different types of stretches recommended for before or after your run:
- Before running: A short warm-up routine of dynamic stretching can help your muscles feel refreshed. “It’s more about relieving everyday soreness and preventing muscle imbalances before your workout. That way you don’t have to struggle against your body during your run.” Check out all benefits of warming up before your run.
- After running: A static stretching routine initiates the recovery process. “Stretching as a cool-down relaxes your body and mind.” This supports and speeds up your recovery post workout.