We all know that stretching is important, but many of us skip it because we’re always short on time. When you’re trying to squeeze in a workout, stretching often falls by the wayside. But really, we should all make time for it. Here’s a simple guide with some effective stretches you can do anytime throughout the year!
Summer’s here, and it’s tempting to get outside and play. The last thing you want is to overdo it and end up sidelined while everyone else is having fun in the sun. To avoid injuries that might keep you from enjoying the summer, make sure you start by stretching.
To keep your muscles and joints happy and healthy, aim to stretch at least three times a week. It’s also a good idea to stretch before and after participating in your favorite sports.
Before you begin stretching, warm up your body to prevent injuries. Cold muscles are tighter and harder to stretch properly, so spend 5-10 minutes walking briskly, jogging slowly, or pedaling easily to get your blood flowing and your heart rate up. Then, stretch each of the following muscles:
1. Stand with your knees together, pull your right foot up to your rear, and hold for 10-30 seconds. Switch and repeat with the left foot.
2. Sit down with your right leg straight out in front, bend your other leg so the bottom of your left foot rests against your right knee. Lean forward from the waist as far as you can and hold the position. Switch legs and repeat.
3. Stand straight with a slightly bent left knee, extend your right leg back with toes pointing forward. Push your right heel to the floor and bend your left knee further if you can. Return to standing and repeat with the right foot forward.
4. Kneel with your left leg in front, knee bent, and foot flat on the floor. Extend your right leg back with the top of the knee resting on the floor. Push your hips forward until you feel a slight stretch. Repeat with the right foot forward.
5. Lie on your back and curl up by bringing your knees into your chest.
6. Sit with your right leg stretched out in front. Bend your left leg over your right leg so the foot is flat on the floor. Bend your right elbow and rest it on the outside of your left thigh, looking over your left shoulder. Repeat on the other side.
7. Lace your fingers together behind your back with palms facing in. Pull up and bring your shoulder blades together.
8. Extend your arms forward, lace fingers together with palms facing away from your body. Roll your shoulders forward and pull shoulder blades apart.
9. Extend your right arm above your head and reach behind for your left shoulder. Grab your right elbow with your left hand and pull left. Repeat on the left side.
When stretching, aim to feel a gentle stretch and mild discomfort, not pain. Hold each stretch for 10-30 seconds and repeat 3-4 times. For standing stretches, keep your feet shoulder-width apart, knees slightly bent, and toes facing forward. For sitting stretches, maintain a straight back and remember to breathe.