Whether you’re an athlete that is constantly moving or someone with a more sedentary lifestyle, stretching should be an incredibly important part of your day! Stretching can improve performance during physical activities, as well as, daily activities. The most important things to remember when stretching are to take it slow and listen to your body! Rushing through your stretches is not beneficial. Stretches will often be uncomfortable; however, they should not be painful. If the discomfort you experience during a stretch continues after you stop the movement, you should consult with your doctor or physical therapist!
Stretching Exercises For Injury Prevention
Downward Dog Stretch
The downward dog is a great stretch because it targets multiple areas of the body like your calves and shoulders while helping to release tension in your back. Start this stretch by kneeling on the ground with your hands placed directly under your shoulders. Engage your abs as you push up off the ground so that only your feet and hands are on the ground. Keep your legs straight and drop your head to keep a neutral spine. Try to keep your heels close to the ground for a better calf stretch.
Overhead Tricep Stretch
The overhead tricep stretch is a good stretch for your triceps and lats. You can perform this stretch while standing or sitting. Raise one arm over your head and with the other hand grab your elbow on the raised arm. Gently pull the raised arm downward, pulling the elbow toward your head. Hold this position for approximately 30 seconds. Then repeat with the other arm.
Stretching Exercises For Mobility
Toe Touch
A toe touch is a great stretch for your hamstrings and hip joints! To do a standing toe touch start by standing with your feet shoulder-width apart. Keep your legs straight with a slight bend at your knees. With your arms hanging at your side, slowly reach down toward your toes.
Doing a standing toe touch isn’t always the easiest or safest stretch option. Depending on your mobility level, a great alternative is the seated toe touch which can be performed in a chair or on the ground.
If you’re sitting on the ground, sit up straight at a 90-degree angle with your feet close together. Reach your hands out in front of you and slowly stretch forward as you try to reach your hands to your toes.
If you’re sitting in a chair, sit forward with your feet shoulder-width apart. With your hands at your knees, slowly reach down toward your toes.
Arm and Shoulder Circles
Start by standing with your feet shoulder-width apart. Keep your arms relaxed by your sides. Extend your left arm out to your side. Begin rotating your arm in as wide of a circle as you can. Do 10 rotations before lowering your arm and switching sides. While you are rotating your arms, make sure that your hips are not shifting.
Stretching Exercises For Athletes
Forward Lunge
Begin by standing upright then take one big step forward with your left leg. Now lower your hips until your legs are both bent at 90-degree angles. Your right knee should be hovering above the ground. While keeping your body upright, hold this position for 30 seconds. Then step back into your starting position and switch your forward-stepping leg.
Seat Straddle Lotus
Sit on the ground with the soles of your feet touching. Lean forward from the hips, place your forearms on the inside of your knees, and push down. Try to push your knees toward the ground as far as you can. You will feel discomfort during this stretch but should not feel sharp pains, if you do stop the stretch immediately. Hold this position for 20-30 seconds.
Stretching Exercises For Seniors
Neck Roll
Start with your head facing forward in a neutral position. Then, tilt your head forward slightly and begin to rotate your head clockwise until your head returns to the starting position. Do this rotation 5 times. Then, once your head has returned to the starting position, rotate counterclockwise. Repeat this rotation 5 times as well.
Calf Stretch
This stretch is great to do during standing activities like washing dishes! Incorporating stretching into daily tasks is a great way to stay mindful and build habits. A great calf stretch to do is by standing in front of your counter and placing your hands on the edge. If you want to do this at other times of day you can use a chair, wall, or table as a stabilizer! With your hands on the edge step one foot backward into a lunge and bend your front leg. Shift your weight to the front leg and press the heel of your back leg into the ground. Repeat by switching your front leg.
