Written by Simone Maglassis, CPT, ACSM, ACE Stretching can be slow and boring but oh does it feel good! And you don't even have to get out of bed to do them. Keep in mind that everyone feels stretches differently depending on how tight and/or weak the muscles, ligaments and joints are, so do whatever feels most comfortable and what's most effective for you. Remember, when entering and exiting a stretch, take your time and breath deeply. The more you relax and try to settle into it, the deeper the stretch you'll get. After doing these stretches you'll feel better and execute tasks more comfortably long after the stretching session is complete. Hold each stretch for a minimum of 30 seconds. If you don't have a stop watch, count each heart beat as 1 second. It's not as accurate as a stop watch but it will force you to focus on your heart and breath and that's always a good thing. I've also left time stamps for each exercise to make it easier :) Full body stretchBring your arms above your head, interlace your fingers or clasp your write and stretch while pointing your toes and lengthening your legs. Where you should feel it: all over 1 legged knee hug with a twistStarts at : in video Hug one knee into your chest while the other leg stays down and rested. While hugging the knee to your chest, bring it across the body as if you're trying to get it to touch your opposite shoulder. Where you should feel it: along your glute and wrapping up alongside the outside of the leg, possibly lower back Lower back twist stretchStarts at : in video All my clients, every single one, LOVES this stretch and I do too! Of course it's better when it's done with the PNS stretching technique (a method of stretching certified personal trainers use to allow you to deepen a stretch with very little work) but it's still nice to do on your own. Feel free to turn this into a bretzel stretch as shown in the video above. Where you should feel it: lower back and upper back, hips, shoulders, neck The FrogStarts at : in video If you sit at a desk all day, this is for you! Put some pillows under your knees for additional comfort and gently rock back into this stretch. Where you should feel it: hip flexors, abductors (outer thighs), adductors (inner thighs), lower back Butterfly stretchStarts at : in video Similar to the frog yet different as gravity does a lot of the work for you here. Lie on your back, bend your knees and keep your feet together. Open up the legs like a book and have the soles of your feet touching together. I find this to be more intense when lying on your back versus sitting up. Where you should feel it: hip flexors, abductors, adductors, lower back Side lying quad stretchStarts at : in video While lying on your side with legs stacked, bend the leg on top and grab your ankle to pull it back to your lower back. Another alternative is grabbing the ankle and position it behind your lower back in the blanket or sheets to hold it in place. Simply rotate away from it slightly to feel the stretch. Where you should feel it: your quads (thigh) Thread the needleStarts at : in video Lie on your back and bend both knees, feet flat on bed. Position your right ankle on your left thigh and grab the ankle with both hands with the right elbow pushing into the right thigh. To deepen the stretch lift up the left leg and bring it toward you while the right ankle stays in the same position. Repeat on both sides. Where you should feel it: glutes, hip flexors, piriformis (located in the glutes near the top of the hip joint. It's tiny but has a HUGE impact) Child's pose or fetal positionStarts at : in video
The goal with child's pose it to get the butt all the way down to the heels. If this is hard to achieve it may be due to an injury, tight calves, tight back, tight hips or just your anatomy. You can try opening up your legs more and that may help you sink into it. Don't worry about it if you don't, we're not aiming for perfect in this last pose but rather to rest and relax. But...if you are looking for a deeper stretch and to stretch out those areas that are causing you to not sink into child's pose, you can do the fetal position with the legs up and straight, aiming for your forehead, like you're folding in half. I hope this helps you to get back into daily stretching because it's one of the things we can do every day! Have you done these stretches before? Which is your favourite?
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Simone is a certified in-home & virtual personal trainer, precision nutrition coach and ACE functional training specialist. Her mission is to help people on their fitness & health journey.
She also loves hair and skincare. When she's not figure skating, reading or writing, Simone loves to relax and watch Netflix with her little family. All information provided by Simone (Guishard) Maglassis and simonesfitfunlife.com is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as legal, medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Simone Maglassis and/or simonesfitfunlife.com harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.
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