The #1 part of the workout most people don’t do? Stretch!
I have never been to an exercise class that actually incorporated a cool-down stretch as part of the workout. I rarely see trainers walk their clients through a post-workout stretch. And most gym-goers report that they do their workout then go home without stretching. Sure, everyone knows they should stretch and most people know on some level that they would probably feel better if they did stretch regularly. Yet here we are.
A ball of tight, knotted muscles on top of a boat load of stress.
I can’t be the only who thinks that sounds horrible right?
I know what you’re thinking: who has time to do a nice long stretch session after they already put in the time for the workout? Or maybe you aren’t sure which stretches are even worth your time? Here’s your solution.
Stretch less to get more!
All you need to do to make stretching worth your time is spend 5 minutes a few times a week. See, it’s not the amount of time you spend during each stretch session that matters, especially when you stretch rarely (if ever). Your muscles can’t remember to stay in their elongated state if you’re only stretching once in a while. But, if you stretch a little each day (or as little as 3 times a week), you’re much more likely to see long-term improvements in your flexibility and overall muscle tightness!
Breathe while you stretch!
This is a little trick that makes a huge difference. When you aren’t breathing fully, it makes it really hard for your muscles to relax. So settle into a stretch just as deep as you can while still breathing comfortably, then focus on your breath instead of the intensity of the stretch.
Aim to take five nice, slow, deep breaths in and out while holding the stretch and then you’re done!
Not only will you enjoy your stretches so much more, you’ll also bring your overall stress levels down simply by breathing!
Stretches that are worth your time
There are over 600 muscles in the human body. It is completely impossible to stretch each one. Even if you divided all those muscles into different groups, it would still be pretty time consuming to focus on each group. So you need stretches that hit multiple groups at once to really get the most out of your limited stretching time.
I’ve put together 5 of my favorite stretches that will loosen up your hamstrings, thighs, hip flexors, outer hips, back, chest, shoulders, and neck. Pretty much every area that’s commonly tight!
How to use this sequence
- Perform each stretch and hold for 5 breaths in and out.
- Do any or all stretches whenever you’re feeling tight or stressed during the day
- Use this sequence as a cool-down after your workout
- Do this just before bed – try holding the stretches for 10 breaths – to help calm and relax your body and mind for a wonderful night’s sleep!
- Add this sequence in at least 3 times per week to improve your flexibility and decrease muscle tightness and stress.
Have you tried these stretches? How are you feeling?
Seated Wide Leg Stretch + Side Stretch
- Sit down on your mat with your legs spread as wide as is comfortable. You should be able to straighten your legs.
- Sit up tall, lengthening your spine and turning toward your right leg.
- Inhale your right arm up and rest your left hand near your right leg.
- Bend to the left, reaching your right arm toward your left toes.
- Stack your shoulders and open your chest so you can gaze toward the ceiling.
- You should feel a deep stretch through your right side, right hip, and left hamstring and inner thigh.
- Breathe here and when done, inhale to sit up.
- Then turn your chest toward your left leg, inhale your left arm up and bend toward your right leg.
- Stack your shoulders and open your chest, gazing toward the ceiling and stretching your left side, left hip, and right hamstring and inner thigh.
Cow’s Face Pose
If your shoulders are too tight for you to clasp your hands behind your back, use the Modified Cow’s Face Pose.
- Sit on your mat and cross your right leg over your left. If your hips are very tight, you may take a simple cross-legged position or try to stack your right shin on top of your left. If able, stack your right knee on top of the left.
- Make sure both sit bones are in contact with the mat.
- Raise your left arm up and touch your hand to your upper back.
- Reach your right arm down and behind you to rest the back of your hand against your lower back.
- Walk your hands toward each other until you can hook your fingertips together.
- Make sure your spine is straight and your ribs are pulled down so you don’t arch your back too much.
- For a neck stretch, tilt your head away from your left arm, toward your right shoulder.
- Repeat on the other side.
Half-Kneeling Hip Flexor + Quad Stretch
- Start kneeling on the mat then step one foot forward as though you were going to do a lunge.
- Your front leg should create a 90 degree angle at the knee and hip and your back knee should be directly under or slightly behind your hip.
- Balance your weight between your legs. Your front heel should press into the mat and a point just above your kneecap on your back leg should bear your weight.
- Reach behind to grab your back foot and pull it gently toward your back hip until you feel a stretch in the front of your thigh.
- Squeeze your glute to send your hip slightly forward without lunging all the way forward. You should feel a gentle stretch in the front of your hip.
Happy Baby
- Lay down on your back and pull your knees toward your chest.
- Reach your arms in between your legs and grab your big toes or the outer edges of your feet.
- Rest your elbows behind your knees and let the weight of your arms gently draw your thighs down toward the mat.
- Flex your feet and make sure your shins are vertical and your spine is long and relaxed.
- Breathe here and let your hips and thighs release.
Lying Twist
- Lay down on your back and pull both knees toward your chest.
- Let your spine relax and grow long.
- Hold on to your right knee and extend your left leg and let it rest on the mat.
- Reach your right arm out to the side and keep both shoulders on the mat.
- Grasp your right knee in your left hand and bring your leg across your body to rest your knee to your left, keeping both shoulders on the mat.
- You should feel a stretch through your chest, right side and back, and right hip.
- When ready, roll onto your back and draw both knees back to your chest and reset your spine.
- Repeat on the other side, extending your right leg and left arm, bringing your left knee across your body.