Are you the “workout-and-go” type with no flexibility in your routine?
If you add just four extra minutes to your workouts, your body will function better for every activity you do. Think about it, four minutes is just one more song added to your playlist!
Add these 5 exercises below for more joint mobility and efficiency of movement:
1. Hamstring Stretch (back of the thigh)
- You can stretch one leg at a time or both at the same time.
- Reach your heels away from you.
- Then push your tailbone back (opposite direction).
2. Hip Stretch
- Cross the right ankle over left knee.
- Reach through and grab hold of the back of your left thigh (you’ll feel the stretch through your right hip).
- For a deeper stretch, flex both feet (helps protect your ankle and knee) and hold your left shin.
- Keep pressing your tailbone down and your chest remains open.
3. Inner Thigh Stretch
- First, sit tall with your heels pressed together.
- Lean forward any amount that is comfortable.
- For a deeper stretch, press elbows down on your inner thighs.
4. Seated Side Bend
- Sit tall in a ‘V’ position and bend right knee in.
- Reach right hand up (palm facing away) towards the sky.
- Slowly side bend to the left, keeping your chest open towards the sky
- Focus on lengthening the right side of your torso and keep your right hip rooted down towards the ground.
- Don’t jam your spine.
5. Seated Twist
- Sit tall with your legs crossed.
- Which ever leg is forward, twist in that same direction.
- Chest is open and stay tall through the twist.
- Shoulders are pressed down away from your ears.
- Don’t jam your neck or spine – keep it easy.
Hold each stretch for at least 20-30 seconds and focus on your breath (don’t exaggerate your breathing). Don’t overstretch to the point of pain, this causes the muscle to automatically contract to protect itself. The point of stretching is to relax and elongate the muscle.
If you would rather do your stretches from a chair, then do stretches from this post here.