Tight muscles can be uncomfortable and even cause pain. Avoid this by incorporating a regular stretching routine with your workouts. Set aside five to 10 minutes after your run or weight training session to target the muscle groups that you worked on that specific day. You may find that you have a reduced amount of muscle stiffness, and you may even recover faster.
Child's Pose
Child's pose is a classic yoga stretch that can help to alleviate tightness in the lower and upper back, as well as in the hips. To do this stretch, get in a kneeling position with your knees separated about hip-width and your feet together. Sit back on your feet. Bend at your hips and slowly lower and extend your torso to the floor. Extend your arms over your head so that they are resting on the floor. Hold for a minimum of 30 seconds, but you may also hold it for as long as you would like.
Standing Forward Bend
The standing forward bend pose can help to stretch your lower back and ease tightness in your hamstrings. Stand with your feet together facing forward. Bend at your hips and lower your torso all the way to the front of your thighs. Extend your arms to the ground. If your hands do not reach the ground, you may want to use the assistance of a prop, such as a yoga block. Hold for 10 to 20 seconds.
Chest Stretch
If you spend a lot of time working on a computer, the muscles on the front of your torso, most notably your chest and front of shoulders, can become tight. To ease the stiffness and lessen the discomfort, perform a chest stretch. Stand with your feet hip-width apart, feet facing forward. Clasp your hands together behind your lower back. Gently extend your hands and arms away from your body. To obtain a deeper stretch, start to raise your clasped hands up toward the ceiling as you extend them back. Hold for 30 seconds. Repeat if necessary.
Reclining Hamstring Stretch
Tight hamstrings can lead to tight calves and a stiff lower back. To gently, yet effectively, stretch your hamstrings, perform the reclining hamstring stretch. Lie on your back on a mat and extend your legs straight out in front of you. Lift your left leg straight up so that it is perpendicular to the floor, foot pointing toward the ceiling. Keep your right leg glued to the mat while stretching the left leg. Using either your hands, a yoga strap or a towel, take hold or your left foot or ankle. Gently bring your left leg in the direction of your chest; you should go so far that you feel a healthy stretch, but not so far that you experience pain. Hold for 20 seconds. Gently lower the left leg back to the floor and repeat on the other side.
