If you’re like most people, you probably don’t think about stretching until your muscles start to ache. And by then, it’s often too late – the damage has been done. However, a few simple stretches can help keep your body from aching in 2022. This blog post will introduce you to some of the best stretches for keeping your body healthy and flexible. Read on to learn more.
This exercise is especially beneficial for your abs and back. It also helps to stretch out your hip flexors and quads. Begin by lying on the floor with your back flat against it. Slowly curl up until you are in a seated position, reaching your hands toward your feet. Then slowly lower yourself backward until you are once again flat against the floor. Repeat this stretch five times for three sets.
It is best to avoid this stretch if you have a lower back injury or herniated disc.
The Figure Four Stretch
This stretch is great for your hips and glutes. To do it, sit on the floor with one leg extended out in front of you. Then cross your other leg over the leg that’s extended while keeping both feet flat against the floor. Next, lean forward, placing both of your elbows against the inside of your extended leg. Hold this stretch for about 30 seconds before switching sides.
The Standing Hamstring Stretch
This exercise helps to stretch out your hamstring and hips. Begin by standing about two feet away from a wall. Then place both hands on the wall at shoulder height and take one step forward with your right foot. Lean into the wall, bending your left knee slightly as you do so to feel the stretch in your right hamstring. Hold this for 30 seconds before switching to your left leg.
Sitting Calf Stretch
This exercise helps to stretch out your calves and ankles. Sit on the floor with the bottoms of both feet touching each other and both legs fully extended out in front of you. Then lean forward until you feel a mild to moderate stretch in your calf muscles. Hold this for about 30 seconds before switching to your other leg.
This stretch is especially beneficial for runners, bicyclists, and soccer players.
Quad Stretch With Towel
This stretch is excellent for your quadriceps. To do it, kneel on one knee with the bottom of your foot flat against the floor. Then place a towel around your ankle and grab both ends of the towel with your opposite hand. Next, pull your ankle toward your buttocks until you feel the stretch in your quadriceps muscle. Hold this for about 30 seconds before switching legs.
The Piriformis Stretch
This exercise is especially beneficial for your glutes and hips. Begin by lying on one side with your bottom arm extended out in front of you for support. Then cross your top leg over your bottom leg, keeping both legs extended. Next, bend your top knee and use your hand to pull it in closer to your chest until you feel the stretch in your glute muscles. Hold this for about 30 seconds before switching sides.
The Couch Stretch
This exercise is excellent for stretching out your hip flexors and quads. To do it, place the top of one foot up against a wall with your knee bent. Then place your other leg behind you with that knee bent and your foot flat on the floor for support. Next, lean into the wall until you feel a stretch in your hip flexor muscles before returning to your starting position. Repeat this exercise 10 times on each side for three sets.
It is best to avoid this stretch if you have a lower back injury or herniated disc.
The Butterfly Stretch
This exercise helps to stretch out your inner thighs and groin muscles. Begin by sitting on the floor with your legs extended out before you, making sure that your feet are touching. Then pull both of your feet in toward your groin until you feel a stretch. Hold this for about 30 seconds before switching legs.
This stretch is especially beneficial for runners and soccer players since it helps stretch out your hip flexor muscles.
The Bridge Stretch
This exercise helps to stretch out your hamstrings and glutes muscles, in addition to your lower back. Begin by lying down on your back with both feet flat against the floor and knees bent at a 90-degree angle. Next, raise your hips off the ground until you feel a stretch in your glutes and hamstrings muscles as well as your lower back. Hold this for about 30 seconds before lowering yourself to the ground.
The Cat Stretch
This stretch is excellent for your abdominals and lower back. To do it, get on all fours with your hands flat on the floor underneath your shoulders and your knees directly under your hips. Then round up toward the ceiling, pulling in your stomach muscles while pushing out against the floor with your hands, so you are pressing your upper body up. Hold this for about 30 seconds before stretching back out.
The Superman Stretch
This stretch is especially beneficial for your lower back and stretches out your entire core. Begin by lying face down on the floor with your legs fully extended behind you and both of your arms extended out in front of you perpendicular to your torso. Then lift both arms and legs off the ground simultaneously until you feel a stretch. Hold this for about 30 seconds before lowering your body back to the floor.
Side-To-Side Stretch
Runners will benefit the most from this stretch, but many other types of athletes can also benefit from it. It stretches out your hip flexors and hamstrings, two widespread problem areas among runners.
Begin by standing with one leg on top of a chair or bench so that your knee is bent at a 90-degree angle. Then use both hands to pull the top of your foot toward your buttocks until you feel the stretch in your hamstring. Hold this for about 30 seconds before switching legs.
These 12 stretches will help to keep your hips and lower body muscles flexible and healthy, preventing strains and injuries that could otherwise be very detrimental to your body performance.
