Tight, stiff muscles are uncomfortable, maybe even painful, and can lead to injury. Not only is it much easier to pull or tear a muscle when it is tight, but when your muscles are stiff they can lose their range of motion, which puts additional stress on the surrounding joints, tendons and ligaments. As a result, your body can be pulled out of alignment or the undue stress might cause damage to the joint that is either above or below the muscle. Regular stretching after you work out can help decrease your risk of injury.
Anterior Shoulder Stretch
The anterior shoulder stretch focuses primarily on the front of the shoulder, according to Natural Physiques. When this area is tight, it can cause your shoulders to hunch forward, taking your posture and back out of alignment. To stretch this area, bring your right arm across the front of your body so that it is parallel to your chest. Take hold of the right elbow with your left hand and gently pull the arm further into your body. Hold for 20 to 30 seconds and repeat on the other side.
Wide Legged Forward Fold
The wide legged forward fold primarily stretches your lower back and your hamstrings. Your hamstring muscles run into your lower back, so when one area is tight it can affect the other. Stand with your feet pointing forward and step your right leg out to the side about 3 feet. Bend forward at your hips and bring your torso down toward your thighs. Place your hands on the floor between your legs; if you cannot reach the floor, place them on a prop, such as a yoga block. Hold for 30 to 60 seconds.
Front Thigh Stretch
Your quadriceps are located in the front of your thighs and when they are tight they can pull on your hips. To stretch your quads, stand about a foot from a wall and place your left hand on the wall for stability. Reach behind you and take your right foot in your right hand and bring the foot in toward your buttocks. Hold for 20 to 30 seconds and repeat on the left side.
Outer Thigh Stretch
Tight outer thigh muscles can also cause discomfort in your hips; the outer thigh stretch can help to loosen the area. To do this exercise, the "Parents" magazine website instructs that you sit on the floor and extend your right leg out in front of you. Cross your left leg on top of your right, bend your left knee and place your left foot on the floor outside of your right knee. Take the left knee in your right hand and gently pull it in toward your body. Hold for 20 to 30 seconds, then repeat on other side.
