All types of deep stretching can improve your joints' range of motion and the sliding properties of your tissues and muscles. When you stretch, muscle and connective tissues lengthen and reduce the amount of neural stimulation, which relaxes them. This helps relieve tenderness in painful areas in your body that are tight and sensitive to pressure, according to physical therapist Chris Frederick, co-author of "Stretch to Win." Perform deep stretches when your body is warmed up, such as after a workout or manual labor.
Standing Doorway Chest Stretch
Step 1
Stand in a doorway with your left leg on the floor out in front of you and both feet pointing forward. Place your forearms on either side of the doorway with your arms bent at 90 degrees.
Step 2
Shift your weight to your front foot, and press your forearms against the doorjamb. Bring your shoulder blades together naturally as you stretch your chest.
Step 3
Hold the stretch for five to six deep breaths without arching your back. Switch legs and do another chest stretch.
Downward Dog
Step 1
Place your hands and knees on the ground about as wide as your shoulders with your toes curled on the ground.
Step 2
Lift your buttocks up and extend your legs, pushing your heels toward the ground. Turn your feet sightly inward, and push against the ground with your arms. Bring your torso closer to your thighs.
Step 3
Hold the stretch for three deep breaths, and return to the starting position. Repeat the exercise four more times, pushing your heels down until they touch the ground if you have not already done so.
Outer Hip Stretch
Step 1
Lay on the ground on your back about a foot away from a wall with your body perpendicular to it. Place both feet on the wall and your arms out to your sides. Bent your leg and hip joints at 90 degrees.
Step 2
Cross your right ankle on top of your left thigh near your knee. Push your right knee toward the wall with your hip. Keep your pelvis in alignment without one side tipping over.
Step 3
Hold the stretch for five to six deep breaths on each side.
Tips and Warnings
- Use self-myofascial release technique, or SMR, before you stretch to get rid of pain at trigger points and tissue adhesions. This allows you to get a deeper stretch when you do the stretching exercises, according to Michael Clark, CEO of the National Academy of Sports Medicine. You can use a foam roller or a massage stick to target specific area. For example, if you wish to perform SMR on your inner thigh with a massage stick, hold the stick on either end and gently roll the stick back and forth from your groin to the inner part of the knee. When you find a trigger point, gently rub the tender area until the pain goes away.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
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