Suffering from joint pain or muscle stiffness? When getting out of bed becomes more and more of a struggle every day, it’s time to stretch those muscles and release tension from the joints.
Improving your flexibility keeps the muscles strong and the joints pain-free. That’s why stretching is such an important part of a pre and post workout routine! Developing a daily stretch routine will banish common aches and pains too. In today’s post, we are listing down stretches you have to add to your everyday flexibility routine:
This stretch exercise will engage the inner thighs and release tension in the back muscles. To perform the abductor flex, sit on the floor and keep the back straight. Now, bend the knees and hold the feet. Pull the feet towards you, allowing the knees to fall open. Try leaning forward at the hip but keep the back straight. If the position feels uncomfortable, prop a pillow under the buttocks.
This exercise will release stiffness within the thigh and ease back pain too! To perform the hamstring stretch, sit on the floor with crossed legs. Now, straighten one leg and then with your back straight, bend forward from the hip. Keep the knees straight and reach the length of your stretched leg with your hands.
Triceps & Latissimus Dorsi Flex
The Triceps and Latissimus Dorsi will stretch the back of the arms, down the sides and all the way to the thighs. To do the Triceps and Latissimus Dorsi flex, go back to the hamstring position. Now, rotate the entire arms and raise one arm over your head. Bend the elbows to bring the forearm as close to the biceps as possible. Hold the elbow with your opposite hand and lean towards the stretched leg. Maintain this position for at least 10 seconds and release. Switch to the other side.
The Piriformis stretch will decrease tension in the bottom and legs. This position will engage the Piriformis muscle. This muscle is located underneath the glutes. A tight piriformis muscle is the most common cause of sciatica pain.
To perform the Piriformis stretch, sit up straight. Then, bend one knee so that the foot is near the bottom. Then, bend one knee and rest the ankle on the knee of the top leg. The key is to keep the back pin straight. Feel the stretch, then hold the position for five to ten seconds, release, and then switch to the other side.
This position targets the gluteal muscles or the buttocks. To perform the gluteus extension, go back to the Piriformis stretch. Slide the top foot down on the outside of the bottom legs. Now pull the top knee towards the chest. Do not twist the pelvis or lower back. Maintain the position for several seconds and release. Switch to the other side.
Quadriceps will target the quads, the muscles on the thighs. To perform this position, lie on your side and keep the spine neutral. Now, cradle the head on a bent arm. Make sure not to strain the neck. Bring the bottom leg up to form a 90-degree angle for maximum stability. Hold your ankle and pull it up from behind but keep your leg parallel to the ground. The upper leg and body should form a straight line.