It’s easy to forget that flexibility is an important part of your overall health and fitness. But being flexible can improve your range of motion, posture and circulation, reduce your risk of injury and muscle soreness, make daily activities easier to perform and provide stress relief. All of these benefits can easily be yours by adding stretching into your weekly routine!
Here is a total body stretching program that you can do anytime, anywhere. Do this routine a minimum of two to three times per week. It should only take about 10 minutes to complete. If you have back, joint or other health problems, talk with your doctor first.
Before you get started
Stretching muscles when they're cold increases your risk of pulled muscles so warm up first by marching or jogging in place for a minimum of five minutes or plan to stretch right after you’ve done some physical activity.
Hold each stretch for at least 20-30 seconds and don’t bounce. Stretch to the point of mild tension and avoid locking your joints. Relax and take deep breaths while you stretch. Be sure not to hold your breath! If you feel any pain during a stretch, you've gone too far so back off a little. Some of the following stretches take place on the floor so use a soft surface like a rug or thick towel for those ones.
Neck stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Place your left arm behind your back and bend your elbow so that the back of your hand rests on your lower back. Tuck your chin to your chest and draw your right ear toward your right shoulder. For a deeper stretch, use your right hand to gently pull your head down even further. Switch sides and repeat.
Chest stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Bend your elbows slightly and reach back to clasp your hands behind your lower back. Gently raise your hands up until you feel a stretch across your chest.
Upper back stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Bring your arms straight out in front of you at shoulder height and clasp your hands together, palms facing outward. Tuck your chin down to your chest and round your shoulders forward.
Shoulder stretch
Stand with your legs hip width apart, knees slightly bent, and toes pointed forward. Place your left arm across your body at shoulder height and gently pull it toward your right shoulder with your right hand, holding your left arm either above or below the elbow. To deepen the stretch, look over your left shoulder. Switch sides and repeat.
Quadricep stretch
Stand next to a wall or sturdy piece of furniture and place your left hand on it for balance. Bend your right knee behind you and reach back with your right hand to grasp your ankle or the top of your foot. Gently pull your heel up until you feel a stretch along the front of your thigh. Make sure to keep your knees together and pointed down toward the floor during the stretch. Switch legs and repeat.
Hamstring stretch
Stand with your knees slightly bent and hands on hips. Stick you right heel into the floor about 6 inches in front of you, flexing the right foot. Keeping your head up and right leg and back straight, slowly bend your left knee and lean forward until you feel a stretch down the back of your right leg. Switch legs and repeat.
Hip stretch
Kneel down on your right knee, place your left foot in front of you and bend your leg at a 90 degree angle. With your hands on your hips and back straight, lean forward into the left knee until you feel a stretch along the front of your right hip. Make sure your left knee doesn’t go past your toes. For a deeper stretch, lift your right arm straight up and slightly over to the left side, keeping your hips facing forward. Switch legs and repeat.
Outer thigh stretch
Sit on the floor with your left leg straight out in front of you and right leg bent. Cross the bent right leg over the left and place your right foot flat on the floor. Keeping your back straight, gently press your left elbow against your outer right thigh and slowly twist your upper body to the right. Place your right hand on the floor behind you, fingertips facing away from your body. Keep pressing your left elbow into your right leg and slowly look over your right shoulder. Switch legs and repeat.
Inner thigh stretch
Take a seat on the floor with your legs straight out in front of you. Sitting straight up, spread your legs as far apart as they will go and place your hands on the floor in between your legs. Keeping your back straight and head up, slowly lean forward and reach your hands out along the floor until you feel a stretch in your inner thighs.
Abdominal stretch
Lie down on your stomach with your legs straight behind you and palms on the floor by your chest. Slowly straighten your elbows, puff your chest out and slightly tilt your head up until you feel a stretch along your abs.
Low back stretch
Lie on your back with your knees bent and feet flat on the floor. Place both hands on top of your right shin, just below the knee, and gently pull your knee up into your chest. For a deeper stretch, straighten your left leg out along the floor. Switch legs and repeat.
Ahh! You should feel very limber and relaxed now. Like any aspect of fitness, increasing your flexibility takes time and consistency but the efforts will be well worth it and feel great!
For more tips on stretching feel free to call or email Dr. Harry at Living Wellness!
Dr. Harry A. Derr III D.C.
Living Wellness Chiropractic
6420 Dobbin Road Suite A
Columbia MD 21045
443 319 5770
Dr. Harry is a former Division II college football player and is currently a national level competitor in the United States Powerlifting Federation. He has nearly two decades of personal training experience and has been living the chiropractic lifestyle for 25 years.
I would love some pictures or videos of these stretches.
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