Everyone could use a nice, satisfying stretch every now and then. Here are 10 that will make you feel fantastic.
BuzzFeed Life spoke with personal trainer Mary Jane Detroyer, M.S., R.D., C.D.N., who recommended these 10 easy stretches. She says they'll help reduce muscle soreness, lower your stress, and minimize your risk of injury, while improving athletic function and performance. Pretty great.
The best part: You can do these stretches anytime you need to, and pretty much anywhere. Just make sure that you ease into them slowly if you haven't already warmed up, so you don't hurt yourself. Also if any of this is painful, you either shouldn't stretch as deeply or you should stop doing the stretch altogether. Feeling stiff is normal, and some people will be more flexible than others. But you want this to feel good, not bad.
1. If you want to give your abs a stretch:
You should feel this one in both your upper and lower abdominals. This feels great after doing sit-ups or planks.
Here's how to do it:
1. Lie down and roll over onto your stomach with your forehead down on the ground.
2. Bring your hands by your chest and your elbows by your ribs.
3. Push your hips into the floor and slowly raise your head and your chest up away from the floor towards the ceiling.
4. Hold for 15-30 seconds.
2. If you want to stretch those hip flexors:
You should feel this stretch on the front of your leg, up high where it meets your pelvic bone. This one will feel especially great if you sit at your desk all day.
Here's how to do it:
1. Standing, raise both hands straight up in the air in line with your shoulders.
2. Take one foot and step back into a slight lunge, making sure your back heel is lifted up off the ground.
3. Lean up and back until you feel the stretch.
4. Try to hold the position for up to 15 seconds.
5. Release and repeat with opposite leg.
Don't
• Lean back further than you can maintain balance or hold the position comfortably. This could lead to you possibly hurting yourself.
3. If you want to stretch your lower back:
You should feel this stretch in your lower back, especially by your tail bone. This stretch will feel great after doing squats, supermans, or deadlifts.
Here's how to do it:
1. Lie on your back and bring both knees into your chest.
2. Grab both knees and pull them towards your head, lifting your hips and your lower back up off the ground.
3. Hold for 15-30 seconds.
Here's how to take it deeper:
Depending on your flexibility, you can grab behind both knees to deepen the stretch.
4. If you want to stretch your upper back:
You should feel this stretch in your upper back, and especially in between your shoulder blades.
Here's how to do it:
1. Get down on to your hands and knees.
2. Make sure your hip joints are over your knee joints and your shoulder joints are over your wrists.
3. Roll through your spine from your tailbone up through to your head, arching your back like an "angry cat".
4. Hold for 15 seconds.
5. Then flatten your back returning to a neutral position.
6. Repeat.
5. If you want to stretch out your biceps:
You should feel this stretch in your upper arms, between your inner elbow and your shoulder. This'll feel great after curls, and other moves that target the area.
Here's how to do it:
1. Standing tall, bring both hands behind your back and clasp your fingers together.
2. Pull your shoulders down, and reach your hands up towards the ceiling behind you.
3. Lift your clasped hands away from your back and up until you feel the stretch.
4. Hold for 15-30 seconds.
5. Release and repeat.
Don't:
• Move your shoulders up with your arms.
• Turn your elbows out as you lift your arms.
6. If you want to stretch out your triceps:
You should feel this stretch on the back of your arm in between your elbow and your shoulder. Excellent after doing dips, pushups, bench presses, and other moves that work your triceps.
Here's how to do it:
1. Stand and reach one arm straight up to the ceiling.
2. Keep both shoulder blades down.
3. Bend your hand down toward your shoulder blades so it's touching your upper back.
4. Put your opposite hand on your bent elbow and pull it backwards until you feel the stretch.
5. Hold for 15-30 seconds.
6. Release and repeat with your opposite arm.
7. If you want to stretch your glutes:
You should feel this stretch in your butt and lower back. This feels great after doing squats, kettlebell swings, and leg lifts.
Here's how to do it:
1. Lie down and bend one of your legs, so that your foot is on the floor.
2. Take your opposite leg and cross that ankle over the knee of the leg that's bent.
3. Grab the back of your bent leg and pull it towards your chest until you feel the stretch.
4. Hold for 15-30 seconds.
5. Release and repeat with the opposite leg.
8. If you want to get your groin and inner thighs:
You should feel this stretch in your groin (obviously) and at the top of your inner legs. This feels great after doing side lunges, clamshells, and squats.
Here's how to do it:
1. Sit down and extend legs into a 'V'.
2. Make sure you're sitting up tall and your back is straight.
3. Slowly reach forward bringing your chest to the floor until you feel the stretch.
4. Keep your back straight and shoulder blades down.
5. Hold for 15-30 seconds.
6. Release and repeat.
Here's how to take it deeper:
Spread your legs farther apart in the 'V' if you can't feel the stretch in your inner thigh. That just means you're flexible.
9. If you want to stretch your hamstrings:
You should feel this stretch in the muscles down the back of your legs, both above and below the knee. This feels great after going on a run or doing deadlifts, leg presses, and lying leg curls.
Here's how to do it:
1. Lie on your back and lift one leg up in the air.
2. Wrap both hands around the back of that leg and slowly pull it towards your head until you feel the stretch. Keep your knee locked.
3. Hold for 15-30 seconds.
4. Release and repeat with the opposite leg.
Another thing:
• Make sure the leg you're not stretching is extended straight on the ground with your foot pointing up towards the ceiling.
10. If you want to stretch your quads:
You should feel the stretch in the muscles in the front of your legs from your hips to your knees. This feels great after doing a stair workout or leg presses and lunges.
Here's how to do it:
1. Stand tall with your feet no wider than hip-width apart.
2. Reach down and grab your ankle.
3. Balance on one leg, bringing the opposite leg (the leg of the ankle you're holding) back and up.
4. Pull your heel towards your butt.
5. Hold for 15-30 seconds.
5. Release and repeat with the opposite leg.
Another thing:
• Hold onto a stable surface for balance, if needed.
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