Simple Stretching Exercises

5. Hip Flexor Stretch:
The hip flexors tend to be one of the tightest muscle groups, and when these muscles get overly tight they can cause discomfort and eventually imbalances. People involved in most sports benefit from this stretch, especially runners.
Purpose: To stretch the hip flexors.
Target Muscles: Hip flexors.
Repetitions: Stretch twice, hold for 30 seconds each.

i. Kneel down on the floor and take one step forwards, using your hands for support. IF you need extra cushioning, place a pillow under the supporting knee.
ii. Lunge carefully into the front leg, exhaling as you go forward. Make sure your raised knee is directly over your foot. Lengthen up through the spine and keep the abdominals hollowed. You should feel this stretch at the top of the rear leg. Change legs and repeat.

Checkpoints:
– Take care not to collapse into the stretch
– Lunge into the stretch
– Keep your head in alignment.

6. Waist Lifts:
This is a good movement to stretch and mobilize the spine. If it feels too intense or uncomfortable to have your arms overhead, then stretch with them by your side.
Purpose: To stretch and mobilize the spine
Target Muscles: Erector spinae
Repetitions: Stretch twice, hold for 30 seconds each

i. Lie on your back with your arms overhead or, if this is difficult, by your sides. Lengthen through your feet, spine and arms, visualize two cars pulling you in different directions. Draw the navel in to the spine.
ii. Carefully lift your waist. This is a very subtle movement, take care not to create a big curve in your spine. Keep the abdominals strong and the head in alignment. Watch for any gripping your lower back. If you feel any pinching in your back, ease out of the stretch..

Checkpoints:
– Ease out of the stretch if any pinching occurs
– Keep the abdominals strong
– Lengthen out the spine.

7. Side Stretch:
This feels good at any time. No wonder cats and dogs are always stretching. It relieves the body of unwanted tension and liberates the spine and joints.
Purpose: To stretch the back
Target Muscles: The latissumus dorsi
Repetitions: Stretch twice on each side, hold for 30 seconds each

Sit on the floor with one leg in front of the other. Inhale as you prepare. Exhale as you raise one arm and lengthen up through the spine, then stretch into one side from a strong centre, taking care not to collapse into the stretch. Feel the stretch in your back. Pull the navel to the spine and keep your buttocks on the floor. If this leg positioning is uncomfortable, bend your legs and keep your feet flat on the floor.

Checkpoints:
– Keep your buttocks on the floor
– Lengthen up through the spine
– Don’t let the abdominals sag.