Static stretches, when held for a period of time, relax and lengthen your muscles. They elongate tight and constricted muscles. Stretching after a workout reduces muscular soreness and promotes flexibility. Doing each stretch twice and holding the stretch for at least 30 seconds helps guarantee that your muscles have significant time to relax and lengthen during the stretches.
Benefits
In addition to muscular elongation, stretching provides other benefits. Stretching improves your joint range of motion, which may contribute to improvements in your balance. Stretching increases your blood and oxygen circulation, two factors that decrease muscle recovery time after exercise or an injury. Flexibility improvements that result from a regular stretching routine may ease the difficulty of exercise or performing activities of daily living, including jogging, lifting your groceries or sitting for a prolonged period at your desk.
Seated Hamstrings Stretch
Your hamstrings are located on the back of your thighs and they help you extend your knees. Tight hamstrings may cause lower back pain, affect your posture or decrease your athletic performance. Lengthening your hamstrings may alleviate your discomfort. Sit on the floor, straighten your back and extend your legs directly in front of you. Relax your shoulders and place your hands on top of your legs. Bend forward at your hips and lower your chest toward your legs while simultaneously reaching your fingers toward your toes. Maintain a straight back while you do this stretch. Stop when you feel a stretch in the back of your legs and hold for 30 seconds.
Stability Ball Stretch
The stability ball stretch elongates many different areas of your body, including your lower back, shoulders, arms and chest. Sit on top of a stability ball and rest your feet on the ground in front of you. Walk your feet away from the ball while sliding your back onto it. Adjust yourself so that your glutes, lower back and head rest on the ball. Lower your arms to the ground, next to your shoulders and turn your palm towards the ceiling. This position emphasizes your lower back, arms and your chest. Drop your arms overhead to shift the focus from your chest muscles to your shoulders.
Standing Quadriceps Stretch
The standing quadriceps stretch elongates your quads, located on top of your knees. They help you flex your knees, run, jump and walk. Stand up straight and position your feet hip-width apart. Bend your knees slightly and lift your right heel to your right buttocks. Grasp your right ankle with your right hand. Align your knees and square your hips and shoulders forward. Pull your ankle up, stopping when you feel a stretch in the front of your leg. Hold for 30 seconds and do the same with your left leg.
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