Stretching should be a part of everyone's daily routine; it keeps your muscles flexible, strong, and healthy. When we don't stretch, our muscles shorten, causing tightness. This increases risk of injury and joint pain. So take the time for yourself, relax, and stretch! This routine is only 10 minutes long including the quick warm-up, so it's easy to fit into any busy schedule.
Why do I need to warm-up?
Stretching muscles prior to warming up can actually hurt them. Take a walk or perform the following dynamic warm-up before the stretching.
Warm-up
1) Rock forward and backward from your heels to your toes - 12 reps
2) Torso twist: gentle twist your torso from side to side, swinging your arms, and keeping your lower body relatively still - 12 reps
3) March in place - 30 reps
4) Squat - 12 reps
5) Inchworm - 12 reps
Stretch: Hold each pose for 30 seconds.
1) Hamstring Stretch: Bend forward with knees slightly bent, grabbing onto each elbow, and hang. Allow your weight to shift forward, deepening the stretch.
2) Hip Flexor Stretch: Kneel with your left knee on the floor and your right foot planted in front on you with your knee at a 90-degree angle. Keeping your back straight begin leaning into your right knee until you feel a stretch on the front of your left hip. Hold. Repeat on other side.
3) Glute Stretch: Lie on your back with knees bent and feet flat on the floor. Cross your right ankle over your left knee. Grasp your hands together on the back of your left hamstring and gently pull your left leg toward you. You should feel the stretch on your right side. Hold. Repeat on other side.
4) IT Band Stretch (My favorite!): You will need a towel, strap, long sleeve shirt, or something similar. Lie on your back with legs straight. Take your strap, or whatever you are using, and wrap it around one foot. Pull it gently towards you until your leg is straight and you feel a stretch. Flex your toes toward your shin. While still pulling your leg towards you, gently pull your leg slightly across the mid-line on your body until you feel a stretch on the outer part of your leg. You shouldn't need to go very far. Hold. Repeat on other side.
5) Back stretch: Sit tall with left leg extended in front of you and your right leg bent and crossed over your left leg so that your right foot is placed near your left upper thigh. Place your right hand on the floor toward you right and slightly behind you. Straighten your left arm and hold it against the outer part of your right leg. Keeping a tall spine slowly twist towards your right until you feel a stretch. Hold. Repeat on other side.
6) Chest stretch: Stand at the end of a wall or in a doorway. Stagger your feet so your left foot is in front your right. Place your right hand on the wall with your arm at shoulder height and elbow at 90 degrees, like a goal post. Gently lean in with your chest to deepen the stretch. Hold. Repeat on other side.
7) Shoulder Stretch: Take your right arm across your chest, reaching your hand for the back of your left shoulder blade. You can use your left hand to gently pull your right arm closer to your stretch to deepen the stretch. Hold. Repeat on other side.
8) Triceps Stretch: Reach your left hand up and behind you, reaching for your right shoulder blade. Use your right hand to gentle pull your left elbow further back. Feel the stretch through the back of your upper left arm. Hold. Repeat on other side.
The thoughts and information set forth on this website are not intended to provide medical advice and are not intended to treat, diagnose, or prevent any disease or ailment. The material provided on this website is for informational purposes only and should never be used in lieu of formal medical diagnoses or treatment with a qualified physician. All individuals should undertake a complete physical before commencing any diet, exercise or health program.
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