Depending on the type, stretching exercises can either reduce neural stimulation to promote relaxation or stimulate neural activity to improve muscle and joint mobility. Therefore, the best stretching exercises should incorporate multiple body parts and move in different directions, suggests physical therapist Gray Cook, author of "Movement."
Anterior and Posterior Stretch
This exercise stretches muscles and connective tissues in the front and back of both your torso and legs. It is a dynamic stretch that stimulates movement and improves muscle and tissue mobility that helps you prepare for exercise. Stand with your legs about shoulder-width apart, and raise both arms over your head. Push your pelvis forward by tightening your buttocks, and lean your torso back until you feel a stretch in your abs and parts of your thighs. Then lean your body forward to touch your toes with both hands. Hold this stretch for two deep breaths. Gradually roll your body up, and raise your arms above your head in a standing position. Perform two sets of five or six reps.
Lateral Fasciae Stretch With Twist
This exercise stretches the muscles and tissues from one side of your armpit, through your ribs and torso, and the upper part of your outer hip. Stand with your legs about hip-width apart, and raise your left arm over your head. Exhale and lean your torso to your right while pushing your hip slightly to your left to increase the stretch. Hold this stretch for three deep breaths. Then reach your right arm across your body toward your left as you maintain the leaning position. Turn your torso to your right and hold this stretch for two seconds. Perform five to eight reaches and rotations. Repeat the exercise on the opposite side of your body.
Tabletop Hip Stretch
Stretching the outer hip and buttocks can reduce compression upon your sciatic nerve, which runs through deep in your buttocks. This exercise also improves your posture as you stretch your hip. Stand in front of a table or platform that is as high as your hip. Put your outer thigh, knee and calf of your right leg on top of the table. Keep your left leg straight and pull your shoulders back as you stretch for a duration of five or six deep breaths. Lean your torso forward at your waist to increase the stretch.
Expert Insight
Physical therapist Chris Frederick, co-author of "Stretch to Win," states that the best stretches are the ones that meet your goals and improve your movement patterns. If you have right hip pain and the tabletop stretch alleviates the pain, then the exercise is beneficial. If the exercise does not improve your condition, then you may need to do a different stretching exercise.
References
- "Movement"; Gray Cook; 2010
- "Stretch to Win"; Ann and Chris Frederick; 2006
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