Stand with your feet wider than shoulder width apart. Kneel down on your hands and knees then place your right calf over the left leg. Repeat for about 30 seconds. Rotate the torso to the right and then back again. The right knee should be next to the elbow. Lie on your back, raise the hands overhead and hold onto a sturdy object to keep you stable. Bend the right knee and place the foot across the left knee then squat down till you feel a stretch in the glutes. Arch the back and look up, then round the back and tuck the neck downwards. A few examples of dynamic stretching movements would be jumping jacks, torso twists, and arm swings. I included the lying quad stretch because the theme is doing all the stretching exercises on the ground, but try it out and see what you think. Repeat on the opposite side. Step forward and place resistance on each others hands to stretch the chest. Lower your stomach to the floor and press up with the hands to come up to cobra. Repeat on the opposite side. The opposite arm is straight above the head. It releases hamstring tension, flexes the spine, and improves the motion of hips . Lean and bend your torso over to the left till you feel a good stretch all down the right side of your body, immediately bend to the opposite side and repeat. Standing with your feet at hip-width apart, shift the hips slightly to one side so that you can lift one foot off of the ground while keeping the leg straight. Stand with your feet together, bend the right knee and bring the foot towards the glutes by grabbing the top with the right hand. Separate the hands and swing them back till you squeeze the shoulder blades together, then return. Lie on your back with one leg extended out and lift the opposite leg (with a bent knee) up to a 90 degree angle. Actually it's a great way to get your heart pumping and get you in the right state for exercise. You should never bounce or force a stretch. This will allow you to perform better in any activity. Release quickly and switch to the opposite side and repeat. Some examples of dynamic stretches are arm circles, walking knee to chest, lunge walk with twist, straight leg kick … Face forward and create an arch in the back. I do believe static stretching, as I’m demonstrating in the above video, is certainly not helpful, and possibly even counterproductive right before exercise. Stand with your feet together, hinge at the hips and place both hands on the floor. It looks a little like the butterfly stretch below, but one leg is extended forward and the bent leg is against the ground. … As you are performing any type of stretch, be sure that you are in control of your breathing. An example of ballistic stretching is reaching over to touch your toes and bouncing to increase the range. Face forward, engage the core and glutes, and shift your hips forward and backward in one motion. Alternate legs each time you come up from your squat. Abs, Lower Back, Hamstrings > Multi Muscle. This list is the only resource you'll ever need to find stretch exercises for ALL your body parts! In fact, it can hurt your athletic performance. Bring the right foot out to the side and rock the hips forward and backwards. Static stretching is where you hold a certain stretch for up to 30 seconds per muscle group. As you do this, be sure to soften the right knee. Start by getting down on the hands and knees. Better yet, stretch after a workout. Stand in a wide stance with your feet and head facing forward. For instance, the standing quadriceps stretch mentioned below is a great example of how you can drape a strap around your foot and pull the foot toward you if you can’t quite grasp it with your hands. Bend one knee and bring it upwards so that the thigh is parallel to the floor. A lot of lower-body strength-training exercises also will improve your balance. Kneel down on one knee and place the opposite foot firmly on the ground in front of you. Repeat for about 30 seconds. Be sure to keep the back straight. Place the palms directly under the shoulders. Grip the stick with your palms facing down and arms out in front of you. Repeat on the opposite side. Cockroach, is another ballistic stretching example that works the entire posterior of the body. Immediately shift to the opposite side and repeat. Go as gentle as possible, deeply inhale, and as you exhale you can try to relax further into your stretch. Walk your hands out until you reach high plank position. Find a stable object to hold onto if you have any balance issues and swing the leg forward till your foot is at about hip-height, in the same motion, swing the leg back behind you till you feel a stretch in the quadricep. From standing, raise one leg straight behind you, hinge at the hips and bend forward to touch the ground with both hands. Then shift your weight in a slow "lunge" to the side over a bent knee (not forward, as in a typical lunge). Feel free to play around with the angle that your foot is pressing against the ground. Actually it's a great way to get your heart pumping and get you in the right state for exercise. This would indicate that something may be wrong and it would be a good idea to speak with a doctor if you do feel pain with stretching. Be sure to keep the back straight. Repeat on the opposite side. Example: cobra and downward dog. Lean forward and reach towards the floor with the left hand. Start in a tall kneeling position on the floor. Keep going for about 30 seconds, then repeat on the opposite side. Step back with one foot until you are mainly putting pressure on the ball of the foot and the heel is hanging off. For example, most of the standing and floor stretches can also be done in a chair. Bring the hands together and then open the arms wide to squeeze the shoulder blades together and repeat for a few reps. As you come up from your squat, jump to the left and land softly in the squat position again. The quadriceps are muscles on the front of your leg. Flexibility exercises stretch … Repeat for about 30 seconds. Lie face down on the ground and place both hands just under the shoulders. Repeat on the opposite side. At this point, you will be reaching towards the toes. Bring it back to the front and repeat without holding. Release and repeat on the opposite side. As you are running bring the heels up to the glutes each time the foot goes back. You can press into this stretch gently by pressing on the back of the head or the chin. As mentioned before, when the muscles are warm, they are more pliable and flexible. Dynamic stretches can also be a series of movements to get the body moving before any type of exercise. Neck stretch… • Hold each stretch for 10-15 seconds and repeat 2x with each leg. Reach back and grab the top of the foot and pull it towards the glutes then quickly release and begin again. Press into the ground with the hips till you feel a stretch in the glute then twist the torso and raise the left hand towards the ceiling. Dynamic stretching is I think the best way to get ready for exercise, which I show in this video here: Best Full Body Warm Up: Dynamic Stretching. I hope you will give this stretching routine, or any of the stretching exercises shown a try. How do i stretch before pull ups and push ups. Lower the hips towards the floor, come back up, and replace the right foot. Stand with your feet at shoulder width apart and hold the broomstick with both palms facing downwards. Stand with your feet at shoulder width apart and arms raised for balance. Stand with the feet at hip width apart. Be sure to keep the arms straight the entire time. Squat down, then come back up and lock the knees out as you are still holding on to the toes. Lie on your back and place your foot inside of a resistance band or rope. 1, • Increased movement efficiency • Decreased risk of injury • Increased blood supply and nutrients to joint structures • Increased neuromuscular coordination • Decreased risk of low back pain • Reduced muscular tension • Improved balance and postural awareness. Stand up tall and place one foot in front of you with the heel dug in and the toe pointing up. Reach and grab a sturdy object (such as a door frame or pole) behind you with the left hand. Bend at the elbow and bring the right hand just between the shoulder blades. I already introduced you to Dynamic Stretching (See: Dynamic Stretching: Best Full Body Warm Up), which is ideal for stretching before exercise. At this point, turn the ankle to the right and left in a smooth motion. Walk back with your hands to the starting point and repeat for a few reps. Sink into the stretch a bit deeper by pressing the hips towards the floor. With the opposite arm, grab the top of the foot and pull it back behind you with a bent knee. Bring both arms up to where they are parallel to the floor and out to your sides. Be sure to keep the legs straight the entire time. Reach the right hand under your belly and twist the spine in a pulsing motion. If you did an upper body circuit, stretch your chest and shoulders. Keep repeating this motion in a medium pace and be sure to keep the core engaged. Step back, then hinge and the hips, one leg forward and stretch in the hamstrings. Raise the arms up over the head while keeping the shoulders down. Rotate the leg outwards and bring it around to your right side and then back to the front. Best 9 Stretch Exercises for Seniors. The “W” wall stretch loosens muscles in your shoulder, back and neck. Perform a deep side lunge to the right, then shift over to the left side for a deep side lunge. Stand with the feet at shoulder width apart and drop down into a traditional squat. Use the filters below to find the most suitable stretch exercise for your situation. Go as deep into the exercise as comfortably possible and repeat for a number of reps. Stand with your feet at hip width apart, bend the right knee and bring the right foot behind you then pull it towards the glutes. I like adding the cobra/upward facing dog yoga pose and child yoga pose (with arms out to the front) at the end of my stretching routine to sort of finalize everything. Hold for just a second and repeat on the opposite side. Stand on the edge of a step or other stable surface. Stand facing a wall and place both hands on the wall with extended arms. Not a good idea at all. Grab the top of the foot and pull it inward, then shift the hips forward just a bit. I should create a video with some warm ups, because the exercises are too tough to describe. The closer you put your feet to your body, the more intense the stretch will be. Hold this position while you raise and lower the right arm. Lower the heel towards the ground, then raise it back up. Move your right hand from the wall and out to the side parallel with the floor as you twist the torso to the right. Come back up out of your lunge and adjust the leg just a little bit forward and repeat. Stand with your feet at shoulder width apart for good balance. Bend both knees and place the feet flat on the floor. Again, what you DO NOT want to do is static stretching before a workout session. Stand with your feet at shoulder-width apart and place your arms across the chest. Stand with your feet together then quickly step out to the right and bend at the waist as you throw your right hand overhead. Leaving the hand on the floor, extend the legs and then come back down into your deep squat. (See “Current Concepts in Muscle Stretching for Exercise and Rehabilitation,” published in 2012 in the International Journal of Sports Physical Therapy, for example.) Standing comfortably, reach your right arm straight up above the shoulder. Push your chest off the floor by extending the arms. Turn the feet outward then begin to rock forward and backward as you shift your weight from front to back. In the stretches below, we combine the two aforementioned styles of stretching. Stand with your feet at hip width apart, hinge at the hips and hold the tips of your toes. The stretch will move to include your left side as well as the front of your back leg. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. You, as a reader of this website, are completely responsible for your own health and healthcare. For instance if you are doing a static butterfly stretch (common groin stretch) you should not force the knees towards the floor with your hands, or bounce the knees up and down. I am pressing my elbows down in an effort to increase the stretch. Lie down on the floor with your arms extended outwards and palms facing down resting on the floor. Stand tall with your feet at shoulder width apart. Each time you come up move the foot forward a bit more. Keep going up and over the head, reaching behind you till you get to your lower back or as low as you can go without pain. Repeat for a few reps and switch to the opposite side. 5. Stand up tall and bend the right knee to bring the foot up towards the buttocks. For example, a swimmer may circle their arms before getting into the water. Not everyone is flexible so there will be a little discomfort as you go into your stretching, but you should not be experiencing any pain. Take yourself down to a deep lunge position starting with the right leg out. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions found on this site. This exercise will also give you a good stretch in the quadricep muscle. Bring the arms forward again and repeat for a few reps. Torso and back muscles are important too! Before stretching, warm up with five to 10 minutes of light activity. Repeat on the opposite side. Keep repeating this smooth transition from side to side for a few reps. Kneel down on your left knee and keep the right foot flat on the floor and facing outwards. Sit on the floor with the legs extended outwards. Bend at the knee, and pull the leg towards your chest. This is a great hip stretch that I think you should incorporate into your routine. Side Lunge Stretch Keep your upper body straight and legs apart. As you face away, press the foot into the step to stretch the groin and come back again. While standing, bend forward at the hips to try to touch your toes with your fingers. Here are some amazing exercises that will keep your body in tip-top condition and take your workout routine to the next level. Keep your back neutral and the shoulders back. Lower yourself slightly by moving the hands forward. A few examples of dynamic stretching movements would be jumping jacks, torso twists, and arm swings. Stand with your feet at shoulder width apart. Keep this motion going for a few reps, then switch directions. Plus, you’ll see other tips to make the stretches easier. Return to the starting position and repeat smoothly for up to 30 seconds, then switch sides. Swing both straight arms back and then immediately upwards and overhead. Step forward into a high lunge position and raise both hands above the head then bend the torso to one side and back to the center. At the same time reach with the arm and touch the toe. Sit on the knees and rest your bottom on the heels. The routine below is a basic static stretching routine designed to complete on an exercise mat at the end of your workout. If you are interested in the physiology of stretching and how range of motion increases, you can check out this article: Physiology of Stretching. Reach the right arm over head and grasp a sturdy object such as a door frame. Many different types of exercises can improve strength, endurance, flexibility, and balance. Comments are closed 30 days from the publication date. Move the hands backwards till the forearms reach the floor then come back to the starting point and repeat. Simply press while pulling your opposite elbow towards your opposite shoulder. Repeat on the opposite side. Shift your weight from side to side in a smooth motion. Keep the back straight and arms in front of you and parallel to the floor. Lift and lower the head for a few reps and be sure not to force the stretch. Stand with your feet at hip width apart. Studies have found that static stretching increases range of motion and the length of the muscles connected to the specific joint. This is performed by laying on the floor and raising an opposite arm to the leg to the sky and … Begin rocking the knees from side as far as you can comfortably take them, keep going for about 30 seconds. Keep stretches gentle and slow. Face the head forward then drop the chin to the chest, roll the head to the right, then face the chin upwards towards the ceiling, then over to the left, then back to center and repeat in the opposite direction. Extend the leg upward to where the foot is parallel to the ceiling, then bring it back down again and repeat a few times. Start in the high plank position, then bring your right foot under the bell and on it’s side. Thanks for the comment! Lie down on your right side with one arm resting on the floor and the other hand planted for balance. This stretching exercise is good for the hamstring and the lower back. Stretching Exercise #7: Triceps Stretch This movement stretches all three heads of the triceps muscle. Get into a forward lunge position and rest your back knee on the floor. Dynamic stretching doesn’t push muscles past their normal range of motion and there is no bouncing or momentum involved. © 2016-2021 by manvsweight.com Knee on one knee close to a wall or stable object. The excuse is usually that a warm-up will take away from the energy needed for the actual workout, but that’s just not true. To make the stretch more intense, pull you toe towards your body, flex your quads, and reach as far as you can. Standing with one foot up on a bench (or other sturdy object), lift both hands overhead and shift the hips forward in little pulses. Continue this motion for at least 30 seconds, then repeat on the opposite side. Stand up straight with your feet at shoulder width apart. Stand with your feet at hip width apart. Stand with your feet at shoulder width apart. Start in the lunge position and keep the back straight and hips square. Bring the foot back to the starting point and repeat on the opposite side. Push your chest off the floor by extended the arms. Keep going for about 30 seconds and be sure to sit up nice and tall as you perform this stretch. Stand facing a wall or a sturdy object that you can put your weight against. Lift the chin and move it towards your right shoulder, then bring it across the chest and to your left shoulder in a diagonal movement. Stretching is just as important as warming up in most cases. Start down on the floor on the hands and knees. Your right hand will hold your partner’s right hand both with straight arms. Save my name, email, and website in this browser for the next time I comment. Bring back to the starting point and repeat for a few reps then switch to the opposite arm. Follow along with this 30 min stretch routine designed to help increase flexibility! Repeat on the opposite side. 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