Stretching stimulates your nervous system to relax the muscles that are being stretched, which makes them elongated and reduces the amount of neural stimulation into the muscles. When you stretch your body, you should incorporate multiple body parts rather than just stretching one muscle group. Therefore, the stretches that give your body the highest benefit should also move your body in different directions, suggests physical therapist Chris Frederick, co-author of "Stretch to Win."
Multiplanar Hip Flexor Stretch
This exercise stretches your hip flexors that attaches from the anterior aspect of the lumbar spine and inserts into your lower pelvis and upper thighs. It also stretches the muscles and connective tissues in your rotator cuffs, back, abs and other hip muscles. Stand with your right foot in front of you with both feet pointing forward. Raise your left arm over your head and tighten your left buttock. Shift your weight to your right foot and hold that position for three deep breaths. You should feel a stretch from your left armpit, through your torso and down to your left upper thigh. Without moving your lower body, lean your torso to your right. Hold this stretch for three deep breaths.
Then put your right hand on your right thigh, and rotate your torso to your left while maintaining the lean. Hold this stretch for three deep breaths. Repeat the stretch on your opposite side.
Tabletop Stretch With Rotation
This exercise stretches your shoulders, back, buttocks and the back of your legs. The rotation increases spine, shoulder and connective tissue mobility in your upper body. Stand with your hands against a wall about shoulder-width apart, and stand with your feet about hip-width apart. Bend your torso forward at your waist until your spine is parallel to the ground or if you feel a stretch in your shoulders, back and legs. Hold the stretch for three deep breaths.
Reach your right arm below and across your chest to your left. Turn your spine and shoulder girdle slightly, but do not move your lower body. Hold the reach for three seconds and turn your body back to the starting position. Repeat the movement pattern for 10 to 12 reps per side.
Supine Torso Rotation
If the previous exercises place too much stress upon your spine or hip joints, doing these next two exercises can help you stress your entire body with less discomfort. This exercise works on spine and shoulder mobility while stabilizing your lower body. Lie on the ground on your left side of your body with your legs bent at 90 degrees and your arms extended in front of your chest with your palms together. Turn your torso and lift your arm up to your right without moving your legs. Lower your right arm and shoulder as low as you can to the ground, and hold the stretch for two deep breaths. Return to the starting position and perform five to six reps for two to three sets per side.
Wall External Rotation Stretch
This exercise stretches your outer hip that can open the nerve pathway of your sciatic nerve deep in your buttocks. Lie on the ground on your back with both feet on the wall about hip-width apart. Cross your right foot over your left thigh near your knee, and gently push your right knee toward the wall. You should feel a stretch in your right hip. Hold this stretch for five to six deep breaths. Perform two to three stretches on each hip.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "IDEA Fitness Journal"; Creative Total Body Exercises; Rodney Corn; February 2010
