Stretching a muscle group and joint tissue improves their range of motion and tissue elasticity as well as reducing muscle tightness. Certain muscle groups get tight because of specific positions that you put yourself in, such as sitting and hunching over a desk, or repetitively turning your body in one direction. Physical therapist Chris Frederick, co-author of "Stretch to Win," suggests that you should combine stretching individual muscle groups and multiple parts together, depending on your condition.
Standing Hip Flexor Stretch
This exercise stretches your hip flexors that extends from the anterior part of your lumbar and inserts into your anterior pelvis and upper thighs. This muscle group often gets tight from too much sitting. Stand with your left foot in front of you and with both feet pointing forward. Shift your pelvis forward slightly and tighten your right buttock. Lift your right arm over your head and hold the stretch for five to six deep breaths. Repeat the stretch on the opposite side.
Standing Glute Stretch
This exercise stretches your buttocks and deep hip muscles that can cause sciatic pain from too much sitting or improper movement. Stand in front of a table or platform that is as high as your pelvis. Put your left outer left thigh and lower leg on top of the table so that your left knee is pointing straight ahead. Exhale and lean your torso forward slightly to increase the stretch. Do not round your spine as you move forward. Hold the stretch for five or six breaths. Increase the stretch slightly with each exhale. Repeat the stretch on the opposite side.
Scalene and Upper Trapezius
These two groups of muscles tend to get stiff and hyperactive from stress, sitting and poor posture. Stand and hold your arms slightly out to your sides with your palms and the crook of your elbows facing up. Exhale and tilt your head to your right, turning your left cheek upward. Hold the stretch for five or six deep breaths. Repeat the stretch on the opposite side.
Then tilt your chin down and toward your right hip to stretch the posterior left side of your neck and trapezius. Hold the stretch for five or six deep breaths and repeat the stretch on the opposite side.
Standing Half Lunge
This exercise stretches your calves and Achilles tendons that tend to reduce your ability to dorsiflex your foot, which is moving your foot up so that your toes point toward your face. Stand with your right foot in front of your left toes about six to eight inches apart. Put your hands on your hip and maintain an upright posture. Bend your knees as much as you can while keeping your heels on the ground. Hold the stretch for one deep breath and stand straight up. Perform two sets of 10 repetitions per leg.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
