Before we get started, here are some tips to help you get the most out of your stretch:
- Hold each stretch for 30 seconds to get the most out of your stretching efforts. This is the ideal amount of time to allow your muscles to loosen up and increase your mobility.
- Stretch to the point of tension, not pain. If you feel pain when you are stretching, it’s your body telling you that you are going too far. Just ease up a bit and you should be good to go!
- Stretch after you do any sort of weight lifting, too! It is a myth that stretching causes you to lose muscle mass. You will actually grow more muscle if you stretch because stretching improves blood flow to that area!
Back & Hip Relief
1. Child's Pose
2. Hip Flexor Lunge
If you want to add a little bit of difficulty for a deeper stretch, you can arch your back slightly and lean backwards.
3. Figure Four
If you start to feel any pain in your lower back, be sure to go back down to your elbows.
5. Trap Stretch
6. Tricep Stretch
7. Bicep Stretch
Find a door frame. Put your hand up against the frame with a straight arm and then start to rotate your body away from the frame until you feel a stretch in your bicep. It is important to keep your arm straight during this stretch to ensure this is a bicep stretch instead of a shoulder stretch.
8. Forearm Stretches
Then, with the same arm straight out in front of you, grab the top of your hand and gently push your hand towards the floor so your palm is facing your body.