The Top 10 Stretches You Should Be Doing

Dear Body Buds,

Millions of people experienc chronic pain, especially in the lower back. I certainly know about back pain with my scoliosis! If there is one thing that helps my own body function optimally, it is stretching. I know this can help you too!

Not only does stretching help to alleviate existing pain, but it helps to reach a greater muscle balance throughout your entire body. When we have a shortened muscle in the body, it has an opposing force which results in pain. Muscle imbalances and shortened muscles also affect your posture, range of motion, and ability to fire up the muscles you need that help to burn fat in your body. The places we carry the fat on our bodies is often a direct result of shortened muscles, not just genetics.

There are three types of stretching to know and use:

Ballistic Stretching

This is more of a warm-up than a cool-down stretch. Control a bouncing movement to stretch the target muscle, being careful not to push too close to your maximum strain--hitting that point too hard may cause you to pull the muscle. Be gentle and slowly work up to a stronger bouncing movment. You may return to it after visiting a few others, but do not spend any more than 10 seconds on any muscle group at a time. This is best performed after Static Stretching.

Myofascial Release

Use a roller to roll over a tight or sore muscle for 30-60 seconds. Let your pain tolerance guide you to the appropriate amount of pressure.

Static Stretching

Stretch the muscle at its maxium point for 30-45 seconds, gradually adding additional tension. This is the type of stretch that will best enhance flexibility. Each targeted muscle should be stretched twice daily for 30-45 seconds. Any stretch held over one minute will be counterproductive.

1. Seated Hamstring Strech:

Focus on keeping your back flat while trying to reach your belly button toward your thighs. Keep your knees straight. Try doing this stretch with both a relaxed foot and a flexed foot.

2. Runner's Lunge:

Extend your back leg to the space behind you to lengthen your knee. Press your extended hip flexor forwad and keep your front knee bent at a forty-five degree angle or more. You may also turn your front foot out for a change in the stretch to your gluteus minimus.

3. Lunge w/ Dropped Knee Quad Stretch:

This is a variation of the lunge just above. Simply take your weight further forward, noting to be on the lower part of your quad, not your knee cap. Pull up on your foot to get a deep stretch through your quads and your extended hip flexor.

4. Standing Quad Pull:

Focus on your knee cap pointing straight down and your foot coming up directly behind your glutes. Never twist this stretch as it may result in knee problems. Focus on pressing your hip flexor forward to intensify the stretch.

5. Straddle Stretch:

Sit in as comfortable of a straddle as possible before leaning forward to place your elbows on the ground. Try to keep your knee caps pointed straight up or even slightly rolled back. Deepen your stretch by reaching forward, and shifting the angle of your torso from left to right.

6. Pretzel Side Stretch:

Use the leg on top to press into your other leg, intensifying the stretch in your glutes and hip flexors. Add the reach only when you are ready for a greater stretch that incorporates more muscles.

7. Lying Back Arch:

Arch upward as much as possible to extend your abdominal muscles. Twist to the left, then the right while in thi position to stretch your obliques as well.

8. Butterfly Stretch:

Keep your back completely straight as you think of pressing your knees closer to the ground. You may use your elbows to press your knees further, but then be sure to realign your back.

9. Lying Pretzel Stretch:

Pull your knee gently toward your chest while simultaenously pressing back away from your chest with your free knee. You should feel this in your hip flexors and glutes.

10. Seated Neck Pull:

Gently pull your head to one side, being sure to press the opposite shoulder down and back. You may also take this stretch to a forward diagonal angle to stretch even more parts of your kneck and upper back.

Focus on adding some of these basic stretches at the end of your workout everyday. You will begin feeling much more alive and in tune with your body!

Love your bud,

Kristy Jo

#exercise #stretching