Stretching is often the first thing cut out from an exercise routine. Cut stretching out and you may find yourself with sore muscles the next day as you experience delayed-onset muscle fatigue. Stretching allows your muscles to release stored lactic acid that spills from torn, worked muscles. A buildup of lactic acid that is not properly released will cause sore muscles. Amping up your essential stretching routine with resistance bands or yoga straps can help you stretch effectively and with proper form.
Step 1
Assume a sitting or standing position to stretch your hamstrings. To stretch your hamstrings while seated, extend your legs in front of your body and wrap a resistance band or strap around the balls of your feet. Holding onto the strap, lower your torso and chest toward your legs and flex your feet. In the standing version of this stretch, wrap the strap around the balls of your feet and fold your torso toward the floor. Pull on the strap to add resistance to the stretch.
Step 2
Stretch your inner thigh and groin. Lie on your back with your knees bent and your feet flat on the floor. Place a strap around the ball of one foot and extend your leg upward as you hold on to the strap with one hand. Let your extended leg fall out to the side, away from your body. Bring your extended leg back to center and repeat on the opposite leg.
Step 3
Focus on stretching the outside of your hips. Start flat on your back with your knees bent. Wrap a strap around the ball of one foot. Extend your strapped leg. Drop the opposite knee to the floor away from your body, opening the hip. Lower your extended leg across your body as you hold on to the strap with one hand. Release the stretch and repeat on your opposite side.
Step 4
Hold a band or strap in both hands and bring your arms overhead to stretch your shoulders. Use isometric resistance and make the motion as if you are trying to rip the band apart over your head.
Things You'll Need
- Resistance band or yoga strap
