Stretching
1. Runner’s lunge with side stretch
Directions:
– Assume a lunge position with your forward knee bent over your foot and your back leg extended behind you.
– Bring your opposite arm over your head and lean into the stretch.
– Drop your knee to the ground for a deeper stretch.
– Repeat on the opposite side.
Muscles stretched: Hip flexors, obliques (side abs)
2. Sitting hamstring stretch
Directions:
– Sit on the floor with your legs stretched out in front of you.
– Bend one leg in at the knee.
– Slowly bend forward from hips toward foot of straight leg until you feel slight stretch.
– Hold for 10 to 20 seconds, then repeat on the other side.
Muscles stretched: Hamstrings (back of leg), lower back
3. Triceps stretch
Directions:
– Put one arm overhead, positioning your forearm as close as possible to your upper arm.
– Grasp your elbow overhead with your other hand.
– Pull your elbow back and toward your head.
– Hold stretch for 10-20 seconds, then repeat with opposite arm.
Muscles stretched: Triceps, lats
4. Pigeon pose
Directions:
– Cross one knee in front of you while keeping the opposite leg straight behind you.
– Place both hands on the ground in front of you and slowly lower your upper body down as low as possible.
– Hold for 10-20 seconds then switch sides.
Muscles stretched: Hips, glutes, lower back
5. Chest opener stretch
Directions:
– Stand or sit with your back straight and shoulders pulled back.
– Reach behind you and clasp both hands together.
– Bring hands up toward your head as far as possible.
– Hold for 10-20 seconds.
Muscles stretched: Chest, shoulders
6. Runner’s lunge with quad stretch
Directions:
– Assume a lunge position with your forward knee bent over your foot and your back leg extended behind you.
– Drop your knee to the ground.
– Reach your arm back and grab your foot or ankle and pull forward to stretch.
– Repeat on the opposite side.
Muscles stretched: Hip flexors, quads (front of legs)
7. Twisted arm stretch
Directions:
– Bring your hands out in front and cross your arms, one over the other.
– Twist your hands such that the palms face into each other, trying to create contact with your fingers.
– Hold for 4 counts, unwind your arms, and then repeat on the other side.
Muscles stretched: Lats, shoulders, triceps
8. Downward dog
Directions:
– Start by kneeling on the ground with your hands shoulder-width apart on front of you.
– Take a deep breath and raise your buttocks into the air, straightening your legs as much as possible.
– Lower your head toward the ground and straighten your spine.
– Lower your heels toward the ground as far as you can go to give your calves a good stretch.
Muscles stretched: Calves; releases tension in back, shoulders
9. Upward dog
Directions:
– Lie face down on the ground with your feet hip-width apart and your hands resting next to your lower ribs.
– Keeping your toes and hands on the floor, press your chest up so that your back is straight.
– Squeeze your buttocks (to keep your back from hurting) and pull your shoulders back.
– You may raise slightly above the ground for a deeper yoga stretch.
Muscles stretched: Chest, abs; opens up shoulders, upper back
10. Leg over or “Iron Cross” stretch
Directions:
– Lie on your back with your legs straight in front of you.
– Bring one leg straight into the air then bring across your body so it rests on the ground.
– Hold for 10-20 seconds, then repeat on the other side.
Muscles stretched: Side of hips, lower back, middle back
Bonus stretch: Bridge
Note: a full bridge like the one above is only for more advanced stretchers. If this is too difficult for you, you can get a similar effect by keeping your head and shoulders on the floor while still raising your hips in the air.
Directions:
– Lie on your back, bend your knees and pull your heels in toward your buttocks.
– Keep your feet and knees hips-width apart and your toes pointed forward or slightly out.
– Place your arms alongside your torso and roll your shoulders outwards.
– Firm your arms into the ground to support some of your weight.
– Lift your hips off the mat until they are about parallel to the floor.
– Slowly lower yourself down.
Muscles stretched: Back, shoulders, abs
Read more Stretching articles.
Check out our Physiotherapy section, every Monday a new story! Tomorrow read about A common cause of pain sole of the foot: Morton’s Neuroma.
