Stretching may not be the most exciting part of working out but doing flexibility work is just as important for a well-rounded fitness routine as strength and cardio work. Incorporating some stretching exercises into your workout schedule will help you improve flexibility, reduce tightness, and ultimately, make your workouts more efficient and safer.
1. Standing Hamstring Stretch
- Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
- Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.
- Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.
- Bend your knees and roll up when you’re done.
2. Triceps Stretch
- Stand tall with feet hip-width apart, arms extended overhead.
- Bend your right elbow and reach your right hand to touch the top middle of your back.
- Reach your left hand overhead and grasp just below your right elbow.
- Gently pull your right elbow down and toward your head.
- Switch arms and repeat.
3. Butterfly Stretch
- Sit tall on the floor with the soles of your feet together, knees bent out to sides.
- Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor.
- If you’re too tight to bend over, simply press your knees down.
- Hold this stretch for 30 seconds to 2 minutes.
4. Lunging Hip Flexor Stretch
- Kneel on your right knee. Place your left foot flat on the floor in front of you, knee bent.
- Lean forward, stretching your right hip toward the floor.
- Squeeze your butt; this will allow you to stretch your hip flexor even more.
- Hold for 30 seconds to 2 minutes.
- Switch sides and repeat.
5. Side Bend Stretch
- Kneel on the floor with your legs together, back straight, and core tight.
- Extend your right leg out to the side.
- Extend your left arm overhead, rest your right arm on your right leg, and gently bend your torso and left arm to the right side.
- Keep your hips facing forward.
- Hold this stretch for 30 seconds to 2 minutes.
- Repeat on the other side.
Rajneet Kaur
Physiotherapist
