Do the following exercises regularly to keep your body supple and mobile and to improve your posture. You will quickly notice the positive results, especially if your job requires you to spend extended periods of time in one forced position (such as driving, sitting at a desk or standing at a store counter).
Check out the 12 most effective stretching exercises!
1. Downward-facing dog pose
This exercise, which originates from yoga, offers a versatile way to simultaneously improve the fitness of many different areas of the body. The downward-facing dog pose opens up the chest, prevents hunched posture, mobilizes the entire dorsal line of the musculoskeletal system, prevents hip and knee injuries and improves the range of motion of the ankle joints. It is really worth including in your workout routine.
How to do it?
- Start in the four-point kneeling position (place your hands directly below your shoulders and your knees directly below your hips), lift your knees off the floor and pull your hips up.
- You can keep your knees slightly bent and lift your heels off the floor. Try to straighten your knees and touch the floor with your heels at the same time, but without forgetting about keeping your back straight – don't straighten your legs only to have a rounded back. Rather than that, keep your back straight and your legs slightly bent at the knees.
- Keep your elbows locked straight, tuck your head between your shoulders and pull your shoulder blades together.
- Try to elongate your entire body, as if somebody was pulling you by the hips towards the ceiling.
For more about this position, read the article “Yoga for a Healthy Spine. Discover 5 top asanas to ease back pain”.
2. Sofa body stretch
Looking for an effective stretching exercise which is easy to do not only at the gym, but also right at home? No problem – discover the sofa stretch for healthy hips and... lumbar spine. It is especially recommended for people working in a sitting position or those who experience a snapping sensation in their hips during exercise.
How to do it?
- Start from the four-point kneeling position, with your back towards a coach, armchair, chair or box.
- Lift your right foot off the floor and place it on the seat, while moving your knee as close to the piece of furniture as possible and then leaving it on the floor.
- While keeping your hands firmly planted under your shoulders, pull your left leg off the floor and place it in front of you so that the knee remains bent at a right angle, positioned above your foot. Your left foot’s position should resemble a forward lunge.
- Lift your hands off the floor and stand upright.
- NOTE! Control the position of your trunk – do not increase your lumbar lordosis. Keep your abs tight and your glutes squeezed.
3. Lying lower back stretch
Most adults complain of lower back pain. This exercise will help you to ease the pain and get some relief after many hours of sitting or standing. This stretching exercise will also work well after a workout targeting your legs or back, which puts a lot of strain on the muscles located in this area.
How to do it?
- Lie down on your back on a mat with your legs straight and your arms resting at your sides.
- Lift your right leg off the floor and bend your knee at a right angle.
- With your left hand, grab your raised leg and put it on the floor at the left-hand side of your body. Keep your knee pressed to the floor with your left hand.
- Straighten your right arm and stretch it out to the right. Let your trunk rotate following your arm to the right. Do not lift the right knee off the floor. You should turn your head to look towards your right hand.
- Remain in this position for a moment and then repeat the exercise for the other side of your body.
4. Lower back stretches while sitting
You can do a similar exercise while sitting.
How to do it?
- Sit down on a mat. Keep your legs straight and touching together. Keep your back straight, pull your shoulder blades together and lower your shoulders.
- Bend your right leg at the knee and move your right foot behind your left leg, placing it at the height of the knee.
- Point your chest to the right.
- Block your left elbow with your right knee.
- Look behind you, rotating your chest as much as you can.
- Maintain the position for a few moments and repeat on the other side of your body.
5. Glute stretches
Relaxed glutes cause less tension around the lower back. You can do this exercise while lying down, but it will work equally well if done in the sitting position, as part of an “active break” routine for computer work.
How to do it?
- Lie down on your back on a mat with your legs straight and your arms resting at your sides.
- Lift your left leg up and bend the knee at a right angle.
- Place your right ankle on your left knee, with your right knee pointing outward.
- Grab your left leg and pull it close to your chest. In this way, you will relax your right gluteus muscle.
- Remember not to lift your trunk or your head.
- Remember to repeat the exercise for the other side.
6. Adductor muscle stretch
Relaxed adductor muscles, which are located along the inner side of your thighs, ensure good hip mobility and knee stability. Initially, this exercise may seem uncomfortable, but it will become more enjoyable with time.
How to do it?
- Start from the four-point kneeling position. Place your wrists under your shoulders and your knees under your hips.
- Bend your arms at the elbows and place your forearms on the floor.
- Move your knees to the sides (separating your feet) but keep them in a straight line (along the line of the hips). Place them as wide apart as possible, until you feel the first clear sign of resistance.
- Hold the pose for a long while. You can also rock your body slowly forward and backward.
7. Biceps femoris stretch
You can do this exercise any way you like – while sitting, standing or placing your foot in a slightly raised position. It is important to keep in mind that the goal of the exercise is not to touch your straight leg with your head while your back is rounded, as this will reduce the effectiveness of the exercise. Rather than that, imagine that you want to touch your outstretched leg with your abdomen or chest. You will certainly feel the difference when you straighten your back.
How to do it in a standing position?
- Stand up straight with your feet hip-distance apart and your knees slightly bent.
- Straighten your right leg by touching the floor with the heel and the toes pointing up.
- Pull your shoulder blades together, lower your shoulders and keep your abdominal muscles tight. Place your hands on your hips.
- Keep your back straight and bend down towards your outstretched leg.
- Remain in this position for a while and then change the side.
8. Calf (and ankle) stretch
Calf stretching is a good exercise for more than just the runners among you. It will also be a perfect complement for strength training, as good ankle mobility guarantees e.g. deeper squats! To do this exercise, you will need an object placed on the floor, which you will use to rest your foot on – you can use a part of a wall, a post, piece of furniture, stepper, wall bars or a fitness machine.
How to do it?
- Stand facing a wall and bend both legs slightly at the knees.
- Place your right heel on the floor with the toes resting on the wall. Straighten your right knee.
- Straighten your left knee and move your entire body (especially the hips) towards the wall.
- Maintain this position for a while and then repeat for the other side.
9. Cow Face Pose
Yes, you have read it right – that is the actual name of the exercise, but do not let this discourage you, as the pose can improve the flexibility of your entire body, and especially of your shoulder girdle.
How to do it?
- Sit down on a mat. Keep your legs straight and touching together. Keep your back straight, pull your shoulder blades together and lower your shoulders.
- Bend your left leg at the knee and place it below your right buttock and then bend your right leg and place it on your left thigh. Keep your knees close together, one on top of the other.
- The next step is the “safety pin” – lift your right arm straight up pointing towards the ceiling, bend your elbow and reach your hand down toward your neck.
- Try to reach your right hand with your left hand from the bottom, with your arms’ position resembling a safety pin. Remember not to lift your shoulders.
- Stay in this position for a few moments and then change the side – this goes for both your legs and your arms.
10. Chest stretch (and more)
This exercise involves not only stretching the chest, but also the entire "side" of your torso. It significantly improves the range of motion of the upper part of your body.
How to do it?
- Lie in a prone position on a mat. Keep your legs straight and your arms resting along the sides of your body.
- Move your right arm to the side, placing it perpendicularly to the rest of your body.
- Bend your left elbow and place your hand next to your left shoulder (as if you are about to do a push-up). Turn your head to look at your left hand.
- Push the left side of your body off the floor by straightening your left arm and moving your bent left leg to the right side.
- Stay in this position for a while and then switch sides.
11. Child’s pose for a relaxed back
This is another exercise which helps to relieve back pain and also originates from yoga. It is often done at the end of a fitness class, but we tend to intuitively adopt this position when experiencing back pain.
How to do it?
- Sit on your heels and place your knees a little wider apart than your feet.
- Bend toward the floor and stretch your arms as far out as possible.
- Tuck your head between your shoulders and rest your forehead on the floor. Relax.
- You can modify this exercise by placing your arms not only centrally above your head, but also a little to the right or to the left, to help you stretch the sides of your torso even better.
For more information about this pose, read: “Yoga for a flat toned stomach: 4 easy asanas for everyone”.
12. Roll-down & up
The popular roll-down exercises offer a range of benefits for all sports disciplines and fitness levels. The “wavy” motion nourishes and “lubricates” your spine and the free hanging position of the torso relaxes the muscles of the back and legs.
How to do it?
- Stand up straight with your feet hip-distance apart and your knees slightly bent.
- Slowly bend forward with a soft rounded back.
- Do not straighten your knees. Stop if you feel any resistance.
- Remain with your torso hanging freely for a moment – do no lift your hand or shoulders, let gravity stretch your body towards the floor.
- Slowly stand up straight with a soft motion, rolling up every vertebra individually. Lift your head at the very end.
Remember that what matters most in stretching is a regular exercise routine. Do these exercises on a regular basis to maximize their effectiveness.
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Sources:
K. Starrett, G. Cordoza, Bądź sprawny jak lampart, Wydawnictwo Galaktyka, 2015.
www.portalyogi.pl.