Stretching is an essential component to any fitness program. Day-to-day activities naturally lead to tightness in certain muscle groups, like the hamstrings and hips, which can cause postural imbalances or back pain if not properly addressed. Performing a full body stretch daily takes only a few minutes and will improve your overall health.
Grounded Wide Squat
The grounded wide squat stretch will target your hips and your back. Sit on the ground with your knees in front of your and your feet on the floor. Begin to walk your feet out so they are slightly wider than shoulder-distance apart, with your toes slightly pointed out. Place your hands on the floor between your legs, and begin to walk your hands forward, bringing your shoulders in between your legs. Walk forward until you feel a stretch in your back and your hips. Hold this pose for 30 seconds, breathing deeply and moving further into the stretch with each exhale. Perform this stretch a total of three times.
Wide-Legged Forward Bend
The wide-legged forward bend is a yoga pose that will stretch your hamstrings, shoulders and chest. Stand with your feet 3 to 4 feet apart. Place your hands behind your back, and interlace your fingers. Tip forward at the hip, keeping your back straight, until you feel a stretch in your hamstrings. Begin to move your arms toward your head until you feel a stretch in your shoulders and chest. Stay in this position for 30 seconds, stretching slightly deeper with each exhale. Repeat this stretch three times. If you have very flexible hamstrings and your head is touching the ground, step your feet close together to increase the stretch along the back of your legs. If you are having trouble keeping your back straight during this stretch, step your feet farther apart.
Half Moon Pose
The half moon pose is designed to stretch the side of your body. To perform the pose, stand with your feet together. Bring your arms over your head, interlacing your fingers. Keep your biceps at your ears for the duration of the stretch, and do not twist at your torso. Begin to stretch by leaning your upper body to the right until you feel a stretch along the left side of your body. Breathe deeply and hold this pose for 30 seconds, stretching deeper with each exhale, and repeat on the other side. Perform three half moon pose stretches on each side.
Member Comments