Start with a Stretch

Helloooo!!!! Are you ready for 10 of the Most Ah-mazing Stretches?

Check out these ten exercises that will wake up your muscles, relieve tension throughout the body and make you feel oh-so-good.

To help you loosen up the joints used in most daily movements — especially those that get tight from sitting all day — I put together 10  lengthening and strengthening stretches to do daily. It’s best to do a dynamic warm-up before a workout and static holds after exercise. Thankfully, you can use most of these stretches for both by either staying in the position shown for 30 seconds (static) or moving in and out of the pose (dynamic).

Focus on deep breathing and you’ll probably experience some mental stress relief, too!

You are going to love how you’re left feeling ‘loose as a goose’.

Have fun stretching those muscles!

CHILD’S POSE:

This stretch is probably one of the most calming postures, and works well for recovery, too. You’ll stretch the low back, lats and shoulders.

SET UP:

Get on all fours on an exercise mat

EXECUTION:

From your hands and knees, push your hips back until your butt rests on your heels. (Knees slightly wider than hips.) Keep your arms straight out in front of you and look at the floor.

*To complete the routine, stay in the position shown for 30 seconds (static) or moving in and out of the pose (dynamic)

SIDE OBLIQUE STRETCH:

You’ll lengthen through the side of your body as you stretch your lats, hips and obliques.

SET UP:

Stand with feet a little wider than hip-distance apart.

EXECUTION:

As you lift one arm overhead with your palm facing inward, reach and lean toward the opposite side of the arm raised. Hold for eight seconds, then switch sides.

*To complete the routine, stay in the position shown for 30 seconds (static) or moving in and out of the pose (dynamic)

SINGLE LEG STRETCH:

If you’re like most adults, you need a little more flexibility in your hamstrings. Bonus: You’ll also work your core!

SET UP:

Lie on your back and lift legs toward the ceiling.

EXECUTION:

Lower one leg toward the floor as you pull the other leg toward your face. Hold the back of your raised leg (calf or higher) and lift your shoulders off the mat. Keep legs as straight as possible and toes pointed. Hold, then switch sides.

*To complete the routine, stay in the position shown for 30 seconds (static) or moving in and out of the pose (dynamic)

SUMO SQUAT TWIST:

This pose is great for wringing out tension in your spine, specifically your upper- to mid-back, as well as your shoulders.

SET UP:

Stand with feet wide, toes pointed outward about 45 degrees. Place your hands just above your knees.

EXECUTION:

Lean forward as you bend your knees to form right angles (or as close to it as possible). Bring one shoulder toward the floor as you look over your opposite shoulder. Keep your hips aligned and arms as straight as possible as you twist further on each exhale. Hold for eight seconds, then switch sides.

*To complete the routine, stay in the position shown for 30 seconds (static) or moving in and out of the pose (dynamic)

TINY FENCER STRETCH:

This stretch loosens up your lower half, including your inner thighs and hip flexors, while improving ankle mobility.

SET UP:

Kneel with both legs on an exercise mat. Step one foot out to the side, knee bent, toes facing out and heel in line with opposite knee. Open arms on a diagonal, pressing your forearm into inner thigh.

EXECUTION:

Bend your front knee on the leg that’s turned out, as you press your hips forward, reaching arms as long as possible. Allow the knee to move past the toe, which helps to increase ankle range of motion. Hold for eight seconds, then switch.

*To complete the routine, stay in the position shown for 30 seconds (static) or moving in and out of the pose (dynamic)

CAT AND COW POSE:

 

Cat: Have a stiff back? This pose will encourage blood flow and more mobility in your spine.

Cow: Counteract the cat pose with cow, which stretches your abs and chest muscles.

CAT SET UP:

Get on your hands and knees on an exercise mat, with wrists in line with shoulders and knees in line with hips

CAT EXECUTION:

Round your back, tuck your pelvis and look toward the floor, as you scoop your abs upward.

COW SET UP: 

Get on your hands and knees on an exercise mat, wrists under shoulders and knees in line with hips.

COW EXECUTION:

Arch your back, look slightly upward and stick your chest out.

*To complete the routine, stay in the position shown for 30 seconds (static) or moving in and out of the pose (dynamic)

CRESCENT POSE:

Find length and balance as you engage your abs, hip flexors and chest with this high lunge.

SET UP:

Stand with your feet staggered: one in front and one behind you.

EXECUTION:

Bend your front knee to create a 90-degree angle. Keep your back leg straight behind you. Lift your arms up in the air by your ears, palms facing inward. Lift your chest up, slightly arching your back as you press your back hip forward. If possible, lower your lunge as you exhale. Hold for eight seconds, then switch sides.

*To complete the routine, stay in the position shown for 30 seconds (static) or moving in and out of the pose (dynamic)

DOWNWARD DOG:

A yogi favorite, this pose focuses on hip and shoulder mobility, while stretching your hamstrings, lats (muscles in your mid-back) and deltoids (muscles in your shoulders).

SET UP:

Start in plank position with shoulders directly over wrists

EXECUTION:

Push your hips up toward the ceiling so you form a triangle with your body. Keep your head between your arms and straighten your legs as much as possible. Reach your heels toward the ground and spread your fingers, so your bodyweight gets distributed evenly through the hands and feet.

*To complete the routine, stay in the position shown for 30 seconds (static) or moving in and out of the pose (dynamic)

SIDE LUNGE STRETCH:

Give rigid inner thighs some relief with this pose.

SET UP:

Start standing with feet a little wider than hip-distance, toes pointing slightly outward (a).

EXECUTION:

Bend one knee, as you push your butt back and lean forward slightly. Keep your back straight. Touch the floor with your fingertips, if possible. Hold for eight seconds, then switch sides.

*To complete the routine, stay in the position shown for 30 seconds (static) or moving in and out of the pose (dynamic)*

2017-12-21T03:17:43+00:00 Fitness|0 Comments

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