The most common reason for stretching is to improve flexibility, which in turn, can improve your athletic performance and help prevent injury, notes MayoClinic.com. However, regular stretches -- for example, those used in Pilates and yoga -- can also help lengthen your muscles to reduce the appearance of size and bulkiness.
Pilates
This form of exercise, developed by Josef Pilates in the 1920s, is designed to strengthen your deep core muscles through stretching and lengthening. In doing so, Pilates also improves your posture, which adds to the appearance of long, lean muscles.
Pilates Single-Leg Stretch
The single-leg stretch strengthens the core muscles deep in your abdomen, while keeping them long rather than bunched up, as in the crunch. Lie on your back, holding your right knee to your chest with both hands and placing your left leg straight along the floor. Lift your head and the outstretched leg slightly off the floor, making sure your shoulders aren't hunched up around your ears. Scoop your stomach muscles in toward your spine. Breathe in and extend your right leg, bringing your left leg in to your chest. Start with up to 10 repetitions on each side. Take care not to cycle your legs; instead, keep each leg extension precise and your torso still throughout.
Pilates Hamstring Stretch
You will need an exercise band or towel for this exercise, which stretches the muscles in the backs of your thighs, while also working your core muscles. Lie on your back, wrap the band around the ball of one foot and hold on firmly to both ends with your hands. Exhale as you raise this leg in the air. Straighten the raised leg as much as you can, stopping when you feel a stretch down the back of your thigh. Keep the other leg straight out along the floor. Repeat eight to 10 times on each leg.
Yoga Stretch for the Calves
Tight calf muscles are common because they take a lot of the strain of daily movement and simply keeping your body upright. Tight muscles can shorten, but the downward dog pose can lengthen out tense calves. Start in a forward bend by placing your feet slightly apart and rolling forward until your fingertips or hands touch the floor. You may need to bend your knees slightly to reach to the floor. Slowly walk your hands forward until you can straighten your legs into downward dog. Make sure your heels stay on the floor, and press your thighs toward the back of the room. Take a few deep breaths and try walking your hands out a little farther.
References
- MayoClinic.com: Stretching: Focus on Flexibility
- Pilates.co.uk: Ten Reasons Why You Should Try Pilates Today!
- Easy Vigour: Classic Pilates Mat Exercises Online: The Single Leg Stretch
- Pilates-Back-Joint-Exercise.com: Pilates Stretches for Sciatica
- "Yoga Journal"; Loosen Up Your Calves; Julie Gudmestad
