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Jun 18, 2024 · It's helpful to include stretching in your exercise plan. Stretching can increase flexibility and improve the range of motion in your joints. Being more flexible can help you move more freely and be better able do daily activities.
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- Lower Back Stretch
- Piriformis and Sciatica Stretch
- ‘Rag Doll’ Neck Stretch
- Hip Flexor Stretch
- Glute Stretch
- Calf Stretch
- Hamstring Toe Touch Stretch
- It Band Tension-Reliever Stretch
Stand with feet hip-width apart. Bend your knees, hinge forward at the hips, and place your hands on your knees. Your pelvis, back, and neck should be in a neutral position so that your body forms a straight line from the top of your head to the top of your glutes. Without losing that neutral position, reach your left hand toward the right foot, al...
Start on the floor on your hands and knees with your back parallel to the floor. Place a book or folded blanket under your left knee to elevate it and your left hip slightly. Your hands should be in line with your shoulders and your knees in line with your hips. Gently tuck your pelvis slightly and shift your weight back and to the left (toward the...
This is a passive stretch that’s great for relaxation and easing stress. Sit on the floor with the legs extended and knees slightly bent. (Prop yourself up on a pillow or folded blanket if this position is uncomfortable.) Allow your knees and ankles to roll outward so your legs are splayed open and relaxed; your back can be gently rounded forward. ...
Start on hands and knees on the ground, back parallel to the floor, and place a pillow or folded blanket under your left knee (for cushioning). Your hands should be in line with your shoulders and your knees in line with your hips. Bring your right foot to the outside of your right hand and tuck in your pelvis. If that offers enough of a stretch (y...
This one is an example of an isometric stretch. Sit in a chair with both feet flat on the floor. Lift your left leg and cross your left ankle over your right knee, allow your left leg to rest on top of your right thigh, gently drawing your left knee toward you with both hands. You should feel a stretch in your left glute. Sit tall and hold the stre...
Here’s another isometric stretch. Begin standing in front of a wall at arm’s length from it with your feet hip-width apart. Place both hands flat against the wall. Step the right foot back so it’s straight, with your heel flat on the floor, bending your left knee as needed. Keeping both feet pointed forward, gently press your upper body toward the ...
Begin standing with your feet hip-width apart for this dynamic stretch. Keeping your left leg straight, kick it forward gently and reach toward it with your opposite hand. Only kick your leg as far as you can control safely; don’t strain to kick as far as possible. While kicking, keep your body upright so it forms a near-straight line from the top ...
Lie on your back far enough in front of a wall so that you can place your feet flat against the wall about hip-width apart. Your knees should be bent at a 90-degree angle with shins parallel to the floor and thighs parallel to the wall. Place a yoga block, small pillow, or book in between your knees if you need support, and prop your head up on a p...
- 1 min
Oct 20, 2023 · Healthy adults should do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groups—neck, shoulders, chest, trunk, lower back, hips, legs, and ankles—at least two to three times a week. For optimal results, you should spend a total of 60 seconds on each stretching exercise.
- hhp_info@health.harvard.edu
Nov 18, 2023 · You know exercise is important, but what about stretching? Does stretching take a back seat to your exercise routine? Not so fast. Stretching may help you improve your range of motion and decrease your risk of injury, among other benefits. Understand why stretching can help and how to stretch correctly.
- 3 min
- Quad Stretch. Stand and hold onto a wall or the back of a chair for balance if needed. Grab the top of the left foot and bend your knee, bringing the foot towards the glutes, knee pointing straight at the floor.
- Standing Hamstring Stretch. Take your left foot forward and tip from the hips, keeping the back flat. Lower down until you feel a stretch in the back of the leg.
- Chest and Shoulder Stretch. Sit or stand and clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable.
- Upper Back Stretch. Clasp your hands together in front of you and round your back, pressing your arms away from your body to feel a stretch in your upper back.
Oct 31, 2023 · A daily stretching routine can help manage pain and reduce the risk of injury. Learn stretching routines, including stretches for runners, athletes, and more.
Sep 18, 2020 · Some of the key benefits include: Decreased injury risk. Regular stretching may help reduce your risk of joint and muscle injuries. Improved athletic performance. Focusing on dynamic stretches...
