If you’ve been following us this month, you’ll notice a theme. Mobility, flexibility and all around just getting yourself back to feeling 100 percent. A lot of us want to start stretching, we’ve heard the benefits, it increases flexibility, decreases pain in some areas, warms your muscles before a workout and it can help decrease your stress levels. That’s a lot of positive benefits for something that won’t take you more than 20 minutes depending on how long you want to stretch for. Here, I’ve put together a few exercises for a beginner stretching routine. These stretches require no equipment and hopefully are simple to follow along. You can hold a stretch for as long as you’d like, recommended for improvement is at least 30 seconds, each person is different and capable of doing different things with their body. What your friend can do may not be what you can, but know that consistency is the key to progressing. You should feel a stretch sensation, not pain. As with any exercise, if it causes ‘pain’ – stop.
Hamstring Static Stretch
Main focus:
- Low back, Lats, Shoulders
How to:
- Get on all fours on a comfortable surface (exercise mat, carpet if you’re at home).
- Tuck your knees under your body and have your arms stretched above your head.
- Your knees will be slightly wider than your hips. Look at the floor while holding this pose.
Glute Bridge
Main focus:
- Glutes, Quads, Core
How to:
- Lie on your back with your knees bent.
- Keep your feet hip-length apart.
- Drive through your heels and raise your hips up as far as possible.
Calf Stretch
Main focus:
- Calves
How to:
- Stand with one leg behind the other facing a wall.
- Use a towel to support the arch of the foot
- that is behind you. Bend your front knee while keeping your back knee straight.
- Lean forward, using the wall for balance, until you feel a stretch in the calf or the back leg.
Adductor Stretch
Main focus:
- Inside of thigh, groin
How to:
- Lie on your back with your knees bent.
- Tighten your stomach to make your back flat.
- Keep your back flat and let your legs fall apart until you feel a stretch on the inside of your thighs.
Standing Iliopsoas Stretch
Main focus:
- Hip
How to:
- Put one foot up on a table or other high object (depending on your height – no higher than the
knee). - Point the foot that is on the floor in a pigeon-toed position.
- In this position, do a pelvic tilt or “tuck under.”
- You may feel a stretch in the front of your tight.
- If you don’t, lean forward, leading with your hip and keep your chest in the same position.
- You will feel a stretch on the front of your thigh, and in the groin area. Hold onto an object with your hand to stay balanced.
Kneeling Hip Flexor Stretch
Main focus:
- Hip flexors
How to:
- Start by kneeling on a soft surface. Hold onto a bench for support.
- Tighten your abdominals and glutes.
- Move your pelvis back and get a good hip extension.
- Stretching should be relaxing. Overstretching can lead to instability in the front of the hip.
Conclusion
If you’re thinking about adding stretching to your work out routine or just in your life the benefits can be astounding. The purpose of stretching is to increase the length of the muscle and surrounding fascia more supple. Stretching before your workout decreases your risk of injury and allows you to exercise more efficiently. Warming your muscles up before you participate in strength training allows your muscles to loosen up and increases your strength potential. This beginner stretching routine can help your body reach its full range of motion. Let’s not forget that incorporating stretching into your daily routine can decrease your stress levels.
If you’re just starting out, start out right. Get a professional by your side, we’ll be happy to take care of you and your needs from start to finish!
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