Simple Stretching’s Tips

12 June 2020

Here you go! Simple Stretching ala Hard Rock to keep you healthy when you stay at home.

Simple Stretching at Home:

 

  • Runner’s Stretch

This stretch is great for the lower body, especially the hamstrings and hip flexors. Tight hamstrings are often the cause of low back pain. They may be worse in people who sit for extended periods of time.

Muscles worked: hamstrings, hip flexors, low back, and calves

  1. Stand with your feet hip-width apart.
  2. Step back with your left leg and place both of your hands on the ground on either side of your right foot, about shoulder-width apart.
  3. Lower your hips until you feel a stretch in the front of your left hip and leg. Hold for 30 seconds.
  4. Slowly straighten your front leg, keeping your hands planted on the floor. Don’t worry if you can’t get your leg completely straight. Hold for 30 seconds.
  5. Repeat on the other side.
  • Forward Fold Stretch

This stretch is the ultimate full body stretch. It’s ideal for those who spend too much time sitting in front of a computer. This will stretch your legs and hamstrings. It’s also a chest and shoulder exercise.

Muscles worked: hamstrings, shoulders, low back, and chest

  1. Stand with your feet hip-width apart, toes pointing forward.
  2. Reach your hands behind you to meet behind your glutes. Interlace your fingers, if possible.
  3. Keeping a flat back, bend at the waist, shifting your hips backward and weight in your heels until you feel a stretch down the back of your legs.
  4. As you bend forward, let gravity pull your arms above your head, keeping your arms straight. Only go as far as your shoulder flexibility will allow. Hold this position for 30 seconds.
  5. Repeat.
  • Seated Back Twist Stretch

Spinal twists are a great release exercise: They can help improve back pain and increase mobility. If you have any disk or spinal problems that may worsen with twisting, skip this exercise.

Muscles worked: erector spine, glutes, and lower back

  1. Sit on the floor, legs crossed with your left leg on top.
  2. Cross your left leg further over your right leg, placing your foot on the ground by your right knee so that your left knee is pointing upward.
  3. Gently twist your shoulders toward the left, pushing against your left leg for leverage.
  4. Only go as far as comfortable. Hold position for 30 seconds.

Repeat on other side.

  • Bound Angle Stretch

This hip opening stretch is effective for both men and women. It helps decrease tension in the hips and muscles on the inside of the thighs.

Muscles worked: adductors, hip flexors, glutes

  1. Sit on the floor, back straight. Keep the soles of the feet in touch each others.
  2. Place your hands on your feet and lengthen through the spine. Feel as if there is a string pulling your head to the ceiling and shift your weight forward off your tailbone.
  3. Using your arms to assist, lean forward with a flat back, bringing your head toward your feet.
  4. Only go as far as comfortable. Hold position for 30 seconds.
  • Chest Stretch In-door

Tightness in the chest and shoulders is often found in people with poor posture. This can lead to bigger problems later in life. Doing daily chest-opening stretches can help prevent tightness and promote proper posture and better breathing.

Equipment needed: doorway

Muscles worked: chest, anterior deltoid, and biceps

  1. Stand in the middle of an open door.
  2. Place your forearms on each side of the doorframe, if possible. If the doorway is too wide, do one arm at a time.
  3. Gently lean forward into the doorway until you feel a stretch through the front of the chest and shoulders.
  4. Only go as far as comfortable. Hold position for 30 seconds.

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