You can also try stretching after you have finished a workout, such as after a bike ride or after playing a game of basketball.
Forward bend. For this stretch, just stand with your feet shoulder width apart and fold your upper body down towards the ground and try to touch your toes. Hold the stretch for about for about 30 to 60 seconds. Quad stretch. Stand with your feet shoulder width apart and then bend one knee. Grab your foot with your hand and pull your foot in closer to your butt. You should feel a gentle stretch. Hold for about 30 to 60 seconds and then switch to the other side. Chest opening stretch. Reach your arms out to your side so that they are even with your shoulders and then push out your chest. Hold this stretch for about 30 to 60 seconds. Reclined leg stretch. Lie on your back on a padded mat with your legs on the ground. Lift your left leg as high as it will go without changing the position of your right leg. Grip your thigh or calf with your hands. Straighten your left leg completely, and hold this position for about 30 to 60 seconds. Then repeat with the other leg.
Try taking a slow deep breath in through your nose as you count to five. Then, slowly exhale as you breathe out and count down from five. Repeat this breathing exercise as you hold the stretch.
Try to keep track of how far you can stretch your body in each position. For example, can you reach your knees? Your calves? Or your toes when you do a forward bend? How far can you stretch your arms behind your back? You might want to jot these details down in a journal or ask a friend to take a picture to help you monitor your progress.
Along with 150 minutes of moderate cardiovascular activity every week, the CDC recommends that adults perform muscle training exercises on two or more days per week. The exercises should target all of your major muscle groups. [4] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
Lie on your stomach, with your hands on the floor about the same width apart as your shoulders. Your hands should be just below your shoulders. Push the top half of your body off the floor, while keeping your legs and hips on the ground. Stretch your torso up while straightening your arms. Stretch as far as you comfortably can.
Kneel with your knees as wide apart as your hips, and your thighs and body perpendicular to the ground. Rotate your thighs inward, and tense your buttocks. Keep your hips as relaxed as possible, and press the tops of your feet and your shins into the ground (or mat). Put the palms of your hands on the tops of your buttocks, with your fingers pointed downward. Lean back while keeping your head up. Touch your hands to your feet, and try to lift your pelvis up toward your ribcage while you lengthen your spine as much as possible. To keep yourself from falling, push your hips forward. Rotate your arms so that the inside of your elbow faces forward, and place the palms of your hands on your feet. Be careful not to squeeze your shoulder blades tightly together. Allow your head to drop backward carefully. When you are done, put your hands back to your butt while pushing your hips forward. Slowly straighten out, first from the lower back and working your way to your upper back, neck, and finally head.
Lie on your stomach with your hands stretched along your sides, with the palms facing upward. Bend your knees as far as you can, to bring the heels of your feet close to your buttocks. Reach behind you and grip your ankles. Do not grip the tops of your feet. Your knees should be the same width as your hips. Lift your thighs away from the ground, as you push your heels away from your buttocks. This will raise your upper torso and head off the ground. Press your shoulder blades against your back to open your chest, while you press your tailbone toward the floor. Try to keep your back muscles as relaxed as possible. Stretch your shoulders away from your ears and face forward while you stretch.
Lie on the ground on your back, with your legs bent at the knee at a 90 degree angle. Your feet should be pressed firmly to the floor. Put your hands on the floor near your ears, with your palms down and your fingers facing your feet. Point your elbows at the ceiling. Keep your hands and feet on the floor, while you stretch your back off the ground. Continue to stretch your back until your legs and arms are completely straight. (It may take time – months, possibly years – to achieve this degree of flexibility. ) To successfully do a bridge bend, you need to have strong and fully developed shoulders. Young children (under 5) should not attempt this stretch.
Stand and raise your arms straight over your head, with your palms facing up and your fingers pointed behind you. Stretch your body backward in an arch, and look at the floor. Over time, try to bend a little bit further back until you can touch a wall or piece of furniture behind you. Make sure to have some cushioning under your head to protect you. Ask a friend to spot your back as you bend backwards to prevent injury. Face backward toward the floor, while holding this position.
Lie on your side, and bend your knees. Bend your back as far as you can, while stretching your left leg toward your head. Grasp your left foot with your left hand. When you can do this comfortably, pull your leg even further until you can stretch it over your shoulder. Roll over to your other side, and repeat the exercise with your right leg.
Kneel on the floor with your body in an upright position, and raise your arms above your head. Bend your back in an arc, until your hands touch the floor. Continue to lower yourself toward the floor until your elbows rest on the ground. When you reach a level of extreme flexibility, you will be able to put your head between your legs from this position.
Begin with a standing back bend. Stand and raise your arms straight over your head, with your palms facing up and your fingers closed and pointed behind you. Stretch your body backward in an arch, and look at the floor. Place your hands on the floor while bending your back, and lower your body until your elbows and forearms are flat against the floor. The elbows should be a little farther apart than your shoulders. The soles of both feet should be firmly planted on the floor. Raise your head to look forward through your legs, while you lift your legs up onto your tiptoes. The tips of your toes should be touching the floor. Shift your body backward and balance, so that your legs are not supporting your weight. Raise your head higher, and lift your feet off the ground. Practice this pose until you can maintain your balance for 30 seconds or more.
Kneel on the floor with your back straight, and stretch one leg in front of you. Choose whichever leg you like – you may find you are naturally more flexible on one side than the other. Position your back leg so that your shin is pressed against the floor and your knee is bent. Slowly lower your body toward the ground, gently stretching the muscles of your thighs as you go. If you feel pain, stop. Each time you attempt the splits, you should be able to go a little lower toward the ground. Keep your hands on the ground at your sides, to support your weight. When your legs form a perfect 180 degree angle and your pelvis is touching the ground, you have achieved the splits. Hold your position for 30 seconds, then release.
Lie on the floor on your stomach, and arch your back until your left leg is resting on your left shoulder. Your head should be facing forward, and your right leg should be stretched out straight along the floor. Grasp your left ankle with both hands, and pull your leg forward until the toe of your left foot touches the ground. Lean forward, and grasp your left leg higher along the shin. Lift your right leg off the ground, stretched out straight. Your ribcage and elbows should be on the ground, along with the toe of your left foot. Your pelvis should be facing the ceiling, with your legs creating a graceful inverted splits.
Bend your knees slightly if the pose calls for straight legs. Focus on one part of your body at a time, such as just contorting your arms or just your legs, not both at the same time.
If you experience discomfort in your knees when stretching thigh muscles, place a small pillow below your buttocks, between your legs. To open back muscles more safely, place a cushion under the small of your back while you lean backward with your arms stretched outward and resting on the floor. Try using a balance ball to stretch your stomach muscles and practice back bends in a safer way.
