Stretching is very important for muscle recovery, it have many benefits to health.
1.Standing Hamstring Stretch
- Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
- Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.
- Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.
- Bend your knees and roll up when you’re done.
2.HIP FLEXOR STRETCH
Focus – Hips, quads, hamstrings and glutes
- Start in a kneeling position, then bring your left leg forward into a lunge position so it should be at a 90 degree angle and your right knee should be flat on the ground.
- With your hands on top of your left knee, lean your hips forward and hold for 15 – 30 seconds. Then bring your left knee back to starting position and repeat on the other leg.
3.Lying Hip Stretch
My hands are supposed to be around my right knee to pull the left leg towards my body. This is a great hip stretch that I think you should incorporate into your routine. Most guys have very tight hips, so this is particularly important for guys.
- Improves flexibility in hips and quadriceps
- Releases the psoas, which is part of a group of muscles called the hip flexors. Tightness of the psoas can result in lower back pain by compressing the lumbar discs
How to do it: Come onto both knees and step your right foot forward. Make sure to keep your right knee over your heel and your left knee directly under your hip. Reach your left hand up toward the ceiling. Make sure to keep both hips facing forward and glutes engaged. Take deep breaths the entire time.
The piriformis muscle is a deep internal hip rotator, located on the outside of the butt. Its primary role is external rotation, Atkins says. “Deep internal rotators, while small, produce a lot of the movement at the hip and are often overlooked.” Since the piriformis crosses over the sciatic nerve, “if it is tight, it can result in sciatic nerve irritation,” Cyrelson says. “Stretching this muscle can prevent potential future sciatica, or help treat it.”
- Sit on the floor with both legs extended in front of you.
- Cross your right leg over your left, and place your right foot flat on the floor.
- Place your right hand on the floor behind your body.
- Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.
- If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.
Stretches hips, back, glutes
Focus – Neck
In a standing position, put your left hand on the right side of your head and pull gently towards your left shoulder. You should feel a stretch in the side of your neck. Hold for 30 seconds, then relax. Repeat on the other side.
7.Lying Quad Stretch
Of all the stretches listed, this one you may consider doing while standing while holding on to your foot with both hands. I included the lying quad stretch because the theme is doing all the stretching exercises on the ground, but try it out and see what you think. The further you bring your knee backwards, the more intense the stretch. The quadriceps are muscles on the front of your leg.
8.Lying Spinal Twist
5 OF 6ALL PHOTOS
- Lengthens and realigns the spine
- Increases flexibility in the hips and low back
- Stimulates the digestive system
How to do it: Lie on your back and bring both knees in toward your chest. Bring your hands out to your sides and draw your knees up and over to your left side. Keeping your shoulder blades on the ground, rest your knees on top of one another. Take deep breaths the entire time. When changing sides (after holding for 30 seconds), make sure to use your core muscles to bring your legs back to center.
9.Posterior Capsular Stretch
6 OF 6ALL PHOTOS
- Reduce the risk of shoulder injury by improving flexibility in the rotator cuff and posterior capsule
- Improve range of motion in the shoulder (improvement in sports with a throwing or swinging motion)
How to do it: Lie on your right side with knees bent. Bring your right arm to a 90-degree position out from your body. Use your top arm to slowly draw your right hand toward the floor. Make sure to apply a small amount of pressure to the arm, do not force range of motion. It’s common to roll backward onto the shoulder blade, so make sure you stay directly on the shoulder. Take deep breaths the entire time. Repeat on the other side.
This modification of pigeon pose helps with internal rotation of one leg and external rotation of the other, “so you’re hitting both movements of the hip at once,” Atkins says. It’s a good option for people who have extremely tight hip flexors, she adds. “The front thigh is safely on the ground in a position that doesn’t cause too much stress.”
- Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.
- Let your leg rest flat on the floor.
- Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
- Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you’re super tight.
- Hold for 30 seconds to 2 minutes.
- Repeat on the other side.