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- Stretching safely. Before stretching, warm up with 5 to 10 minutes of light activity. Better yet, stretch after a workout. Keep stretches gentle and slow.
- Calf stretch. The calf muscle runs along the back of your lower leg. To stretch the calf muscles: Stand at arm's length from a wall or a piece of sturdy exercise equipment.
- Hamstring stretch. The hamstring muscle runs along the back of your upper leg. To stretch the hamstring muscles: Lie on the floor near the outer corner of a wall or a door frame so that your left leg is next to the wall.
- Quadriceps stretch. The quadriceps muscle runs along the front of your thigh. To stretch the quadriceps muscles: Stand near a wall or a piece of sturdy exercise equipment for support.
- 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
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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...
Learn how to stretch properly and why it's good for your health and fitness. Find out the different types of stretching, when to do them, and how to avoid common mistakes.
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Learn the benefits, timing, and how-to of full-body stretching for your major muscle groups. Find out the best types of stretches to do before and after exercise, and how to avoid injury and pain. See pictures and tips for each stretch.
Nov 18, 2023 · Learn how to stretch safely and effectively to improve your range of motion and decrease your risk of injury. Find out the benefits of stretching, the types of stretches, and the best time to stretch.
- Increases your flexibility. Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging.
- Increases your range of motion. Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion.
- Improves your performance in physical activities. Performing dynamic stretches prior to physical activities has been shown to help prepare your muscles for the activity.
- Increases blood flow to your muscles. Performing stretches on a regular basis may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS).
Oct 5, 2020 · Stretching can loosen the muscles, increase range of motion, and reduce pain from injuries and chronic conditions. Learn how to do a daily full-body stretch routine that includes static and dynamic stretches for different muscle groups, such as hips, hamstrings, quads, and calves. Find out the benefits, safety tips, and examples of specific stretches for runners, athletes, and hip flexibility.
. Print & eBook Download. $29.00. Add To Cart. Stretching: Stretches for the whole body to improve flexibility and reduce pain. Stretching is an excellent thing you can do for your health.
