Sometimes we just don’t have time to stretch. We rush through our workout and say to ourselves, “I will stretch later”, and then later never comes. The best time to stretch is straight after that strenuous workout, when your muscles are warm and you benefit from increased blood circulation, but these quick stretches are great anytime you feel like you need to lengthen the body. Maybe you are feeling a little tense and tight from sitting all day or running around from errand to errand with the kids. If you are short on time, take a light 5 minute jog on the spot and try these 4 stretches. You might get strange looks at work, but hey, either shrug them off or head to a park at lunch time and reap the rewards of a calmer mind, and relaxed, injury free body. :)
When you stretch after a workout, you benefit both physiologically and psychologically. When you work out, lactic acid builds up in your muscles and this can lead to muscle fatigue and soreness. Stretching after a workout helps to reduce that soreness.
For the mind, stretching after working out gives your mind a chance to tune into how your body is feeling. You breathe through a stretch and pay attention to your body. How am I feeling? Do I need to stretch a little further here or more there? The mind-body connection is important for stress relief and relaxation. Stretching has been shown to calm the nerves and relax the mind.
1. Hip Flexor Stretch
Improves flexibility in hips and quadriceps, and releases a group of muscles called the hip flexors. Come onto both knees and step your left foot forward. Keep your left knee over your heel and your right knee directly under your hip. Reach your right hand up toward the sky or ceiling, then reach slightly over to the left side and lean back slightly. Keep both hips facing forward and engage your glutes by tilting your pelvis forward. Stay tall by lifting up through the crown of the head. Hold the stretch for 10-30 seconds. Repeat with the other leg.
2. Lying Prone Quadriceps Stretch
Opens hips, realigns posture, and increases flexibility. Lay face down (prone) on a mat or floor. Flex your left knee, attempting to touch your butt with your foot. Reach behind with your left hand and grasp your left foot. Pull your ankle or forefoot to your rear end. Hold the stretch for 10-30 seconds. Repeat with the opposite side.
3. Hamstring Stretch
Stretching the hamstrings can reduce the stress felt in the lower back and aid in improving posture. Stay lying on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your right knee and place your right foot on the ground. Bend your left knee and draw it into your chest. Slowly straighten your left leg. Placing your hands on the back of your thigh or calves, pull your leg towards you gently while keeping both hips on the floor. Keep your head and neck relaxed on the ground. If your flexibility allows, you can increase the intensity of the stretch, by straightening the knee of the leg on the ground. Inhale deeply and exhale, and hold for 10-30 seconds. Repeat on the opposite side.
4. Lengthening Spine Stretch
This is a basic and effective stretch. Lie on your back with your arms stretched out overhead. Think of your head and toes as the two ends of a rubber band. Lengthen and extend from your fingertips to your toes, to create spaces between your intervertebral discs. This stretch lengthens and realigns the spine, increases flexibility in the hips and lower back, and stimulates the digestive system, leaving you feeling energised.
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