Looking to loosen up and improve your flexibility? Let’s go over seven simple stretches that’ll have you feeling great in no time!

Warm-Up is Essential: Before going right into stretching, take a 5-10 minutes to warm up your body with light cardio like brisk walking, jumping jacks, or jogging on the spot. This prepares your muscles for stretching and helps prevent injuries, plus its a great time to get some Vitamin D in from the sun, while getting ready for the stretches.

Focus on Form, Not Force: Stretching should never be painful. Breathe deeply and slowly throughout each stretch, focusing on a gentle pulling sensation rather than pushing yourself to your limits. Don’t bounce or jerk during stretches. If you feel any sharp pain, ease out of the stretch and consult a doctor if necessary.

Detailed Stretches with Beginner-Friendly Explanations

1. Quad Stretch (use a wall or chair for balance):

• Stand tall on one leg.
• Gently lift your other foot behind you, reaching your hand towards your ankle or toes.
• Keep your standing leg straight and avoid arching your back.
• Feel a gentle stretch in the front of your thigh of the lifted leg.
• Hold for 30-60 seconds, then repeat on the other side.

Modification for Beginners:

• If you can’t comfortably reach your ankle or toes, use a yoga strap or towel looped around your foot for assistance.

2. Hamstring Stretch (sitting on floor):

• Sit on the floor with both legs extended straight in front of you.
• Flex your feet and point your toes towards the ceiling.
• Lean forward from your hips, reaching towards your toes or shins.
• Keep your back straight and avoid rounding your shoulders.
• Feel a stretch in the backs of your thighs (hamstrings).
• Hold for 30-60 seconds.

Modification for Beginners:

• If reaching your toes is difficult, use a yoga strap or towel looped around your feet to assist, or simply sit on a pillow or cushion to elevate your hips and ease forward as you lean as far forward as you comfortably can.

3. Standing Calf Stretch (on wall):

• Find a sturdy wall or surface you can lean against.
• Stand facing the wall with one leg extended back and the other foot flat on the floor, toes close to the wall and both hands on the wall.
• Reach as far as you can with your back foot while keeping your toes pointed forward and heel flat on the floor, from here drop down and reach forward with your lead knee towards the wall.
• Feel the stretch in the calf muscle of your back leg.
• Hold for 30-60 seconds, then repeat on the other side.

Modification for Beginners:

• If leaning forward while keeping your heel flat is too intense, slightly bring in your rear leg to decrease the stretch.

4. Hip Flexor Stretch (while kneeling on rear leg):

• Kneel on one leg with your other leg lunged forward, knee bent at a 90-degree angle.
• Keep your upper body straight and core engaged.
• Gently lean your hips forward, keeping your back straight, until you feel a stretch in the front of your hip (hip flexor) of the kneeling leg.
• Hold for 30-60 seconds, then repeat on the other side.

Modification for Beginners:

• If kneeling is uncomfortable, perform this stretch from a standing position with a staggered stance. Keep your torso upright and lean your hips forward slightly.

5. Chest Stretch (using a doorway):

• Find a doorway and stand in the opening.
• Raise each arm to the side, bending your elbows at a 90-degree angle, with your palms forward and your forearms against the door frame.
• Lean gently into the doorway, feeling a stretch across your chest. If it feels too tight or painful, try moving your elbows slightly down.
• Hold for 30-60 seconds.

Modification for Beginners:

• If reaching overhead is difficult, simply stand in the doorway with your arms raised out to the sides at shoulder height, leaning into the doorway for a chest stretch.

6. Triceps Stretch (reaching overhead and behind head towards upper back):

• Standing with your feet shoulder-width apart, extend one arm over your head, and bend the elbow, bringing your hand as far down your back as you can.
• Grab your elbow with your other hand and gently pull it further behind your head until you feel a stretch.
• Hold for 30-60 seconds, then repeat on the other side.

Modification for Beginners:

• If reaching behind your back is uncomfortable, skip this stretch or perform a modified version by raising your arm overhead and gently pulling it down by the elbow towards your head with the opposite hand, feeling a stretch in the triceps.

7. Neck Stretch (while sitting or kneeing):

• Sit tall with good posture.
• Gently tilt your head towards one shoulder, allowing your ear to reach towards your shoulder and feeling a stretch on the opposite side of your neck.
• You can also reach down with the opposite hand to provide gentle pressure on the outside of your trap, deepening the stretch.
• Avoid forcing the stretch or yanking on your head.
• Hold for 20-30 seconds, then repeat on the other side.

Modification for Beginners:

• If tilting your head directly towards your shoulder is uncomfortable, perform a small forward neck stretch instead. Slowly lower your chin towards your chest and hold for 20-30 seconds.

Cool Down and Relax

After stretching, take a few minutes to cool down with some deep breathes and remember that like everything good, consistency is key! Aim to incorporate this routine or something similar 2-3 times per week for best results.

Take your time while stretching and never push yourself while ignoring your body’s cue; while stretching you feel a tolerable discomfort but never a painful pull. If you’re tight and really want to change, contact us today and we’ll help you learn the proper exercises, stretches and sequences that can truly make a difference!