Ready to get started? Try these hip flexor stretches:

Lunge

With one knee on the ground, get into a lunge position. Then squeeze your bum and push your hips forward to get a nice stretch in the front of one hip. Switch sides. Create more sensation by raising the arm on the side of your lowered knee.

Knee hugs

Lying down, raise one knee to your chest and stretch the other leg out. Hug your knee to your chest and feel the stretch on the extended hip. Keep your extended leg glued to the floor/bed. If it lifts, lessen the hug on the bent knee. Switch sides. If youre on a bed, you can leverage gravity for a deeper stretch: Dangle your straight leg over the bed and let the weight of it pull your hip out.

Lying quad stretch

Lie down on your side. Then, reach your top leg back, grab onto your ankle and pull it toward your bum (imagine youre doing a quad stretch, but horizontal). Switch sides.Next: 3 Moves to Stretch and Strengthen Your Glutes After Sitting All Day

The post How to Stretch Your Hips After Sitting for a While appeared first on Best Health.

Try these chest stretches

Chest press

Start seated in a sturdy chair with your resistance band looped around the chairs back. Grab both sides of your band with your hands and, starting with your arms bent and hands at shoulder height, slowly push forward by straightening your arms. Imagine youre pushing open a really heavy door. Slowly return your arms to the starting position and repeat.

Pec fly

Holding the band in front of you, with your hands facing each other and arms straight, slowly pull your hands apart. Try to get your arms in a T position. Once youve gone as far as you comfortably can, slowly return to the starting position and repeat.

Free the Bird

Start by stepping on one end of your band with one foot to anchor it to the floor. Then, grab the other side of the band with your opposite hand (e.g. if youre stepping on it with your right foot, use your left hand). Starting about waist-high, slowly raise your hand up and out diagonally, as if releasing a bird into the sky.Next: 3 Moves to Stretch and Strengthen Your Glutes After Sitting All Day

The post Stretch Your Chest With This Seriously Underrated Piece of Equipment appeared first on Best Health.

The trick is to catch itand fix itbefore you develop irritation, pain, or injuries related to changes in the range of motion at your hips. You can do this by incorporating hip flexor stretches into your daily routine.

(Related:4 Expert Tips You Need to Know to Stretch Properly)

The hip flexors keep you moving

Hip flexorsthe muscles that run along the front of your hips, connecting your pelvis to your thighsare responsible for hip flexion. So, whenever your hip is moving into (or remains stationary in) a flexed position, your hip flexors are doing their jobs. “The hip flexors are a major mover of the legs, so if you’re moving, you’re using your hip flexors,” says Marian Barnick, a registered kinesiologist and movement expert practicing in Toronto. “The problem stems from overuse of the hip flexors.”

Just sitting all day can lead to overuse

While you may think of “overuse” as doing too much strenuous activity (which it certainly can be) in the case of the hip flexors, “overuse” can simply mean remaining in a seated, hip-flexed position for an excessive period of time. This type of overuse can lead to misalignments and muscle imbalances between the hip flexors, glutes, quads, and hamstrings, all of which can pull on the pelvis and low back, leading to pain and injuries. “When the hip flexor muscles are tight they cause increased tension on the low back,” Barnick says. “The psoas muscle, part of the hip flexors, attaches to the vertebrae in the low back. Constant tightness of the psoas pulls on the low back causing poor body alignment and long-term pain and change in function.”

While there can be many causes of low back pain, it’s important to understand that tight hip flexors could be part of the problem. That’s why it’s incredibly important to counteract any prolonged, flexed-hip position with hip extension. Luckily, it’s easy to incorporate hip flexor stretches into your day-to-day life.

(Related:4 Chest Stretches to Help Improve Posture and Reverse Slouching)

Stretches for your hip flexors

Hip flexor stretches can be performed standing, kneeling, or even lying down on an elevated surface (like a bed), so you can add a stretch no matter where you are or what you’re doing.

Kneeling hip flexor stretch

Kneel on a mat as though you were about to propose to someoneyour left knee aligned under your hip, your right foot planted in front of you so your right knee and hip are bent at 90-degree angles. Check your postureyour core should be engaged, and your ears should be “stacked” over your shoulders, hips, and left knee.

This upright position is critical, as you need to keep the hip flexor you’re stretching (in this case, the left one) fully extended before moving it into a slight hyperextension to help counteract the more common hip flexion. From this position, take a breath in, and as you exhale, press your hips forward while keeping your torso tall. Your left hip will move into a slight hyperextension.

When you feel a stretch through the front of your left hip, stop and hold the position for 30 seconds. Release, then repeat two more times before switching sides.

Standing hip flexor stretch

The standing hip flexor stretch is almost identical to the kneeling version, but you’re performing the stretch from a standing position. Stand tall, your feet hip-distance apart, with perfect posture. Engage your core and “stack” your ears above your shoulders, hips, knees, and ankles. From this position, take a step forward with your right foot so you have a slight bend in both knees, and both feet are fully planted on the floor.

Your torso should remain straight and tall, aligned evenly between both feet. From here, tuck your tailbone under and press your hips forward, keeping your left heel down.

When you feel a stretch through the front of your left hip, hold the position for 30 seconds.

Release, step back to the starting position, and repeat to the opposite side.

Complete three total sets per side.

Supine hip flexor stretch

The supine hip flexor stretch is a good one to perform at the gym on a bench, before you get out of bed in the morning, or even while relaxing on the couch. Lie flat on your back on an elevated surface, positioning yourself so your right shoulder and hip are close to the right edge of the bed or bench. Bend your left knee and place your left foot flat on the bed or bench. Extend your right leg with your right foot and knee off the right side, touching your foot to the ground.

This alone may offer a nice stretch through the front of your right hip. If you can’t do more, stay here, remaining in the stretched position, relaxing your right leg for 30 seconds. If you can comfortably stretch further, use your arms to draw your left knee to your chest as you relax your right hip flexor, allowing it to slowly and steadily enjoy a deeper hyperextension.

When you feel a good stretch, hold the position for 30 seconds. After 30 seconds in your stretched position, return to the starting position, then repeat two more times before switching sides.

Hip flexor step up

The hip flexor step up is very similar to the standing hip flexor stretch, but may be easier for those with very tight hips. Stand facing a bench, sturdy chair, or high step with perfect posture. Engage your core and make sure your ears are “stacked” above your shoulders, hips, knees, and ankles.

Step up onto the bench with your right foot, planting it squarely on the surface so your entire foot is supported. Keeping your left heel down, press your hips forward until you feel a stretch through the front of your left hip.

Hold for 30 seconds before releasing and repeating the exercise to the opposite side.

Complete a total of three rounds per side.

Next: 9 Benefits of Stretching That Will Convince You to Do It Daily

The post 4 Hip Flexor Stretches That Relieve Pain and Tightness appeared first on Best Health.

How to Roll Your Calves

The calves run along the back side of the lower legs. To roll these muscles, your body should form the letter L when viewed from the side: torso upright (dont slouch) and supported by extended arms and palms on the floor, hands directly under your shoulders. Extend your legs in front of you, with one or both calves elevated and resting on the roller directly below your knees. Your toes should point up.Begin rolling back and forth from the top of your calves to the midpoint. Your body will tell you when you hit a problem spot; when it does, sink into it and linger there until the pain or tightness dissipates a bit. Then keep rolling. Next, move the starting position to halfway up the calf or calves, and begin rolling from there to the lowest part, near the ankle. To change the emphasis slightly, point your toes inward or outward.Variation: To make the sensation more intense, cross one ankle over the one on the roller. The added pressure allows you to dig deeper into the tissues.

How to Roll Your Shin Muscles

An essential muscle on the front side of the lower leg is the tibialis anterior, which runs along the shinbone. You may not have heard of this muscle, but youve probably heard of shin splints, a dull, nagging ache along the inner shin that tends to afflict runners. The tibialis anterior is the muscle thats hurting with shin splints. Although shin splints are seldom severe, they can lead to more serious conditions like stress fractures without proper treatment. Its your bodys way of telling you youre doing too much, too soon.The function of the tibialis anterior is dorsiflexion, the act of using your ankle to raise your foot toward your leg. To roll this muscle, assume the standard starting position of a push-up: Hands directly below your shoulders; palms on the ground for support; legs trailing behind you.The toes of one foot should be touching the ground for stability, but the opposite leg should be elevated on a roller, with the point of contact being the top of the shin. Begin rolling back and forth at a measured pace, looking for tight spots and trigger points you can sink into and release. Turning your foot in either direction changes the emphasis and will bring more muscle and less shin bone into contact with the surface of the roller. You can probably roll the entire anterior tibialis without resetting your position, although if you cant cover the whole muscle, hit the upper half first, followed by the lower half.

How to Roll Your Adductors

The adductors are the five small muscles that combine to form the inner thigh musculature. Their primary function is bringing the thighs together. (Another set of small muscles, the abductors, move the thighs apart.) The adductors originate at the pelvic bone and connect to the thighbone, slightly above the knee.Sit too much, and these muscles inevitably will tighten, risking groin pain and a reduction in mobility. Rolling can help remedy these adverse outcomes.Adductors can be a little tricky to access because of their awkward location. In my experience, adductors might be the single most difficult muscles to roll. But if you position your body correctly, you can roll these tricky muscles.To perform the move, position the roller perpendicular to your body, and then move toward one end of the roller so that one inner thigh is touching it and the other leg lies beyond it. Your elbows and forearms should be flat on the ground; the knee of the leg on the roller should be slightly bent, while the free leg should be pretty straight.Starting with the roller positioned directly above your knee, gently rock back and forth in the direction of your pubic bone. The roller should travel only 6 to 8 inches. Next, position it above the uppermost point of the previous roll, and rock back and forth from there. It may take a third repositioning to reach to where the adductor meets the pubic bone. From there, gently rock back and forth over the upper inner thigh, up to where it meets the groin.When you feel a pressure point or any sort of pain throughout the stretch, hold that position until the tension releases, even if it feels uncomfortable. However stop if you feel numbness and tingling.Whatever you do to the adductors on one side of the leg, perform the same action to the other side as well for the sake of balance.Variation: To increase the bite on the adductor, use a higher-density roller, once with less give. To make it even more challenging, roll your adductors over a lacrosse ball or softball.

How to Roll Your Quadriceps

Next, I want you to roll your quadriceps, the large muscles covering the front of your thighs. Begin in a plank position, with your elbows and forearms on the mat or floor. Your legs should extend behind you, one or both of them elevated on the roller, with the point of contact directly above the knee. (You can roll both legs at once or do them individually; its up to you. One leg at a time allows for more focus on any trigger points that might reveal themselves.)Begin rolling your thigh back and forth at a measured pace. It doesnt have to be straight back and forth, either. Tilting your torso to one side or the other changes the emphasis, as does pointing your toes in either direction. Feel for tender spots and areas of tension; once you find them, spend extra time working on those areas. Sometimes Ill hold my position on a trigger point for thirty to sixty seconds. Get to the top of the quadriceps, too, and then back down to right above the knee.

How to Roll Your Hamstrings

Do you constantly feel like you have tight hamstrings, and no matter how much you stretch, it never feels quite right? Foam rolling might help.The most common knee injury strikes the ACL. If you want to protect your knees from this devastating injury, focus a lot of attention on your hamstrings, the large muscles on the back of the upper legs.Having strong hamstrings improves your knee stability, protecting against excessive shearing and twisting. Unfortunately, the hamstrings are highly prone to tightening up, especially after long stretches spent sitting. Hamstring tightness limits the muscles activation.To roll your hamstrings, sit on the floor or a mat with your arms straight, supporting you. The roller should be under your legs, right above the knee. Your legs should extend straight in front of you. Roll halfway up the hamstrings and then back down to the starting position. As with the quadriceps roll, turning your toes inward or outward will shift the emphasis a bit, which I recommend doing. Again, youre hunting for trigger points. When you find them, focus on that area until any pain or tightness dissipates.Once youre done rolling the bottom half of the hamstrings, reset your position so that the starting point is the endpoint from last time, halfway up the back of the upper leg. From there, roll up to the bottom of the glutes and then back down to the midpoint, continuing this back-and-forth motion.

How to Roll Your Glute Muscles

The gluteus medius lies in the outer buttocks region and plays a crucial role in pelvic stability and functional movement, particularly when standing on one leg. When the gluteus medius is too tight or weak, it can cause problems throughout the body, including knee pain. Foam rolling this muscle can release trigger points, allowing for more hip flexibility and mobility and a greater range of motion.Roll these muscles one side at a time. You want to angle your body to let the roller dig deep into the gluteal muscles, and you wont be able to do that if the glutes on both sides are resting on the roller simultaneously. For the sake of this description, lets hit the gluteus maximus (largest glute muscle) on the right side first. Sit on the roller, supporting yourself with your right arm extended behind you and that palm flat on the floor. The point of contact for the roller should be your right glute. Now cross your right leg over your left knee. Using your arms, you want to slightly push yourself forward, specifically rolling over your glute. You should note that the movement is quite small. If you need to maintain your balance, make sure to use your left foot for support.As you roll, listen to your body; if you feel tightness or pain, linger on the spot for a while, holding it, gently rocking back and forth.Variation: To make this technique even more intense, use a lacrosse ball instead of a roller. The ball is harder and can dig deep into a given spot.

How to Roll Your Stomach

Everyone understands that they need to stretch their back, but rarely do people stretch their stomach area. Thats an oversight. Your stomach tissue often gets tight and compressed over time due to long periods of sitting or endless sets of crunches. The foam rolling goal is to open up the region, mobilize the spine, and release any trigger points or other tension. Not only will opening up your stomach tissue help you feel more relaxed overall, but it also might relieve some of your chronic neck and shoulder stiffness that you feel from working at the office all day.Begin in a plank position with your elbows and knees supporting your body, and the roller positioned under your stomach as the point of contact. Slowly begin rolling up and down your stomach, directly below your rib cage to directly above your belt line. Go easy at first, especially if youve never rolled your stomach before. Its a sensitive area. If you find a tender spot, gently sink into it until the pain and tightness ease.After finishing, stand up straight and take several deep breaths. You may find your breathing to be less restricted.Excerpted from Sit Up Straight: Future Proof Your Body Against Chronic Pain with 12 Simple Movements. Copyright 2022, by Vinh Pham with Jeff OConnell. Published by Scribner, an imprint of Simon & Schuster. Reproduced by arrangement with the Publisher. All rights reserved.Next: WTF Is WFH Doing to My Back?

The post The Body-Boosting Benefits of a Foam Roller appeared first on Best Health.

But what you need to ask yourself is whether improved flexibility is really the best goal, and even if it is, are these machines worth the cost? Generally, the answer is no. Here’s what experts want you to know about stretching machines.

(Related:4 Stretches to Improve Range of Motion as You Age)

There’s a difference between flexibility and range of motion

“People often confuse flexibility and mobility,” says Alex Tauberg, DC, CSCS, the owner of Tauberg Chiropractic and Rehabilitation in Pittsburgh. “Flexibility is the ability to elongate a muscle. Mobility is the ability to move a joint through its range of motion.”

In general, it’s better to focus on improving active mobility rather than flexibility, according to Tauberg. “This ends up improving your flexibility as well, but has the benefit of being tied in more closely with everyday activities,” he says.

To give you a clear picture of the difference, mobility has to do with moving well throughout the day to perform the activities you need and want to perform. Flexibility has to do with how far a particular muscle can move at a particular joint. You can have poor flexibility or excessive flexibility, and flexibility can be affected by genetics and training.

While flexibility can play a role in mobility, it’s possible for a person to be perfectly mobile for their given needs without being overly flexible. For instance, a person may be able to walk around, squat down, and chase after a toddler without being able to do splits or bend over and touch the floor. Their mobility allows them to live a perfectly satisfying life without having a need for greater flexibility. And while you can certainly use a stretching machine to increase flexibility, this type of stretching may not have a direct correlation with improved mobility.

As such, unless a professional has indicated that you need to work on muscle-specific flexibility with static stretching, you’re likely better off pursuing other types of mobility training. And even if you do need to work on flexibility, using a stretching machine may not be the best option.

(Related:3 Essential Support and Mobility Moves for Your Back)

Stretching machines are an expensive way to increase flexibility

“Stretching machines allow you to go deeper into a stretch then you otherwise would be able to. Theoretically they could help improve flexibility more than just normal static stretching,” Tauberg says. “That said, there are various stretching techniques you can do without a stretching machine that can also accomplish these goals. One example would be post-isometric relaxation stretching.”

This type of stretching involves a static stretch, followed by an isometric contraction, followed by muscle relaxation and continued light stretching.

Often, people perform this type of stretch with a partner in a therapeutic setting (chiropractors and therapists are trained how to do it correctly), but it would be possible to do similar stretches at home using a stretch strap in place of a partner. And a $10 stretch strap is a whole lot more affordable (and less bulky) than a several hundred dollar stretching machine. For example, to increase flexibility of your hamstrings, you could perform a version of a post-isometric relaxation stretch with a stretch strap.

(Related:The Benefits of Having an At-Home Pilates Machine)

When the goal is better mobility, there are better options

Unless you’re working with a trainer, chiropractor, or physical therapist to pursue specific flexibility-related goals, there’s really no sense in buying or using a stretching machine. “For my money, I’d skip the stretching machine and focus more on mobility,” Tauberg says. And if you’re not sure how to go about doing that, pretty much any activity that takes your muscles through a full range of motion will do the trick.

Tauberg points to yoga and tai chi as practical and readily accessible options (just hit up YouTube for free tutorials). But there are other options, too. For instance, you could start including a dynamic stretching routine before your workouts. A technique known as eccentric training can be effective, too, according to a 2012 review study published in the British Journal of Sports Medicine, which found eccentric training can improve lower limb flexibility.

Just make sure you focus on functional movements like squats, lunges, push-ups, and pull-ups performed with perfect form. These exercises, when done correctly, can help increase mobility and flexibility at your major joints.

Next,How Tai Chi Can Help Build Muscle Strength and Flexibility

The post Here’s What Experts Think About Stretching Machines appeared first on Best Health.

The Benefits of Stretching for Seniors

Heres whats going on: As we age, our muscle mass drops, our tendons and connective tissue become more stiff, and we lose muscle fibres, which means movements are not as quick as they once were. We become slower, and people often start having trouble with their shoulders, hips, ankles and spine, says Lora Giangregorio, University of Waterloo professor and Schlegel Research Chair in Mobility and Aging. Our mobilitywhich is to say, our capacity to move our bodies through their whole range of motionstarts to suffer. Thats when it can become considerably harder to function the way we want to, whether thats carrying heavy groceries and putting them away or climbing up and down the stairs or bending over to lace up our shoes.But while aging is (regrettably) inevitable, problems with mobility dont have to be. Giangregorio says when it comes to mobility, it really is the use-it-or-lose-it paradigm: If you want to maintain mobility, you have to actively use your muscles and take your joints through their range of motion. That could mean working to get your arms over your head without bending your elbows while keeping your ribs tucked in; it could mean doing some ankle rolls. It probably involves regular exercise and a little strength training; that, Giangregorio says, will give you maximum bang for your buck. Shes also partial to something called the Myrtl routine, a series of exercises that help with mobilityshe does it herself.(Related:4 Chest Stretches to Help Improve Posture and Reverse Slouching)Ultimately, however, what matters most is just that you move. We say this a lot in our business: Motion is lotion, Doldron says. She often hears from people looking for a very specific playbook of exercises, but she usually tells them to stick with whatever they enjoy. It doesnt have to be complicated: I recommend people think about all the different ways their joints are supposed to move, she says. And then they should create their own way of moving every day that feels good to them.For Felstead, that meant finally trading in her running shoes for a yoga mat. Shed always had a rather cavalier attitude toward stretching: At the end of a 15-kilometre run, she would rather hang around chatting with friends than head off to roll out her muscles. But after attending a two-week yoga retreat in 2000, she couldnt quite believe the difference in her body. She walked without stiffness. Her joints felt fluid. Over time, her range of motion improved exponentially. She began teaching yoga to other runners, designing a practice meant to keep them healthy and on the road.I was told to teach what I know, and what I knew was tight bodies, Felstead says. And while her flexibility is definitely impressive (just check out some of her poses below), shes quick to emphasize that she isnt chasing the most advanced pose or impressive shapethe goal is to build stability, mobility and strength. I dont need to get my leg all the way over my shoulder or wrap my arm around for a bind, she says. I can walk upright without pain. The pain I learned to live with disappeared. And now, Im not afraid of aging.Now that you know the benefits of stretching for seniors, try the four stretches below.(Related:4 Hip Flexor Stretches That Relieve Pain and Tightness)

Try These Stretches to Improve Flexibility and Range of Motion as You Age

The Standing Figure Four

This stretch works on balance, leg strength and hip external rotation. It relieves tightness in your hips and feels especially good after sitting for many hours.(Related:A Daily Stretching Routine for People Short on Time)

The Low Lunge

The low lunge is a great stretch that targets lower body stiffness and is amazing for the hip flexors and for upper body strength.

The Sphinx

This pose mobilizes the spine, relieves upper back and shoulder stiffness and improves upper body posture.

The Seated Twist

This simple twist is a great spinal rejuvenation to relieve lower back pain and upper back rounding.Felstead is wearing:

• Lol Step Up One Piece in Saffron, $149, lolelife.com
• Lol Performance Wool Workout Tank in White, $49, lolelife.com
• Lol Step Up Ultra High Waisted Ankle Leggings in Eucalyptus, $99, lolelife.com

Next: The Types of Stretching Fitness Experts Recommendand One They Avoid

The post 4 Stretches to Improve Range of Motion as You Age appeared first on Best Health.

What are the benefits of daily stretching?

A stretch a day keeps the doctor away. That might not be the exact adage, but it’s a good rule to live by. Stretching can benefit both your physical and mental health.

Increases range of motion

This type of stretching, which involves holding a stretch for 30 seconds or more, can relieve tightness and help you move around better. “Static stretching, when done consistently, increases flexibility and range of motion,” says Long. “Lots of bodily aches are due to a tightness of some variety that creates an issue somewhere else.” For example, lower back paina condition that will affect 80 percent of the population at some point in their livescan come from tight hip flexors and a weakened core.Adefemi A. Betiku, a physical therapist, certified strength and conditioning specialist, and certified Pilates teacher, says static stretching is particularly good for relieving tense, tight areas. But he suggests doing a mix of both static and dynamic stretching for your daily routine to gain the most advantages from activity and holds.

Prevents injury

Tightness and lack of range of motion in your joints can force you to compensate for that limited mobility, leading to stress and overuse of a different muscle or side of the body, Long explains. This can lead to either an acute or chronic injury. But a regular stretch session can help you sidestep those issues, as it supports better movement patterns.Dynamic stretching, in which you move in and out of a stretch, only pausing for a few seconds, can also help increase body temperature, enhance blood flow, and get the body revved for more movement, Long says. “When the body is stiff and immobile in our beds or chairs and we ask it to start running or lifting under a load, it’s not prepared,” she says. “And that puts it at risk of injury, like muscle strains, cramps, or spasms.” That’s why you want to do dynamic stretching before a workout. You can also do dynamic stretching throughout the day simply to squeeze in more movement and help the body become healthier overall.

Calms the body and mind

Besides those physical payoffs, stretching can also be meditative. “It’s a time to decompress and relax the body,” Long says.(Related: What Working from Home Does to Your Body)

How to stretch safely

The goal of stretching is to start slowly, easing into each stretch without forcing any position. “Keep in mind when stretching that you are gradually lengthening your muscles,” Long says. “Reaching full range of motion in any movement does not happen without preparing it, or you can injure and strain the muscle.”Taking deep breaths will help you ease into poses. Long suggests thinking about it as preparing for the stretch on the inhale and going a little deeper on each exhale. “Many of us forget that breathing has a voluntary component, and you can control it,” she says. “It’s helpful when exercising to control heart rate and pace, but it’s also helpful when stretching through tough movements and tight spots. It can make your stretching feel more productive, decrease your blood pressure, and give you a sense of calm.” She warns that you may be sore after a dedicated stretching session because you’re forcing your muscles into an eccentric lengthening phase. You shouldn’t feel pain, but the typical soreness you might get from another type of workout is normal. Finally, to see results, you need to keep your stretching consistent, Long says. That’s why it’s smart to get in a habit of doing daily stretches.(Related: 9 Ballet Stretches to Do for 10 Minutes a Day to Improve Your Flexibility)

7 stretches to do every day

For a full routine you can do right out of bed in the morningor anytime throughout the dayBetiku recommends seven simple stretches. Repeat the list for about three rounds. If you finish this list and want more, Long suggests adding moves like shoulder rolls and knee hugs to the lineup.

Windshield wipers

Start by lying on your back with your knees bent and together. Keep your feet flat on the floor and together. Drop both knees to one side, keeping your torso steady and shoulders flat on the floor. Bring your knees through the center of your body to the other side. Repeat for 10 to 20 reps on each side. Hold on one side for 30 seconds, then hold on the other side for 30 seconds.

Book openers

Lie on your left side on the floor. Keep your knees and hips stacked and bent 90 degrees. Extend your arms straight out in front of you, keeping them stacked.Open your top (right) arm, bringing it to the other side of the body and as close to the floor as you can without the left shoulder lifting or your hips rotating. Your knees and hips should remain stacked.Bring your right arm back to the original position. Repeat for 20 reps. On the last rep, hold the stretch for 30 seconds.Repeat on the other side.

Pec stretch

Stand in the middle of a doorway and lift both arms to shoulder height. Move your arms out to your sides, so your upper arms and body form a T. Place your forearms on the door frame or wall.Step forward with one foot. If the stretch feels too intense, bring the arms a little lower than a T position.Hold the stretch here for 30 seconds.

Shoulders towel stretch

Grab a towel and hold it in one hand overhead so the towel drapes down your back.Tuck your other arm behind your lower back to grab the other end of the towel.Pull the top arm upward to increase the stretch in the lower arm. Hold for 30 seconds.Pull the bottom arm downward to increase the stretch in the upper arm. Hold for 30 seconds.Switch sides and repeat.

Chin tucks

Standing or seated in a chair while maintaining a tall posture, shoulders squared, slide your head back as if giving yourself a double chin. Keep your forehead steady (don’t tilt it up or down).Release to neutral. Repeat for 10 to 20 reps.

Lateral neck stretch

Standing or seated in a chair while maintaining a tall posture, shoulders squared, lower your left ear toward your left shoulder. Use your left arm on the right side of your head to gently press your ear closer to your shoulder. Be careful not to tug too hard on your head.Hold for 30 seconds, then switch sides.

Diagonal neck stretch

Standing or seated in a chair while maintaining a tall posture, shoulders squared, look halfway between the center of your body and left shoulder.Turn your head down as if you’re moving to smell your armpit. Use your left hand to gently pull your head down.Hold for 30 seconds, then switch sides.Next: Why Everyone Is Using a Foam Roller Right Now (and You Should Too)

The post A Daily Stretching Routine for People Short on Time appeared first on Best Health.

(Related:9 Ballet Stretches to Do for 10 Minutes a Day to Improve Your Flexibility)

Benefits of the scorpion stretch

The great thing about the scorpion stretch is that it simultaneously targets two chronically tight areasthe hip flexors (the muscles near the top of your thighs) and the lower backwhile working on spinal rotation. Why does that matter? Twisting at the lower back is critical for everyday movements. Think about it: you twist when you put away dishes or reach to pull out a desk drawer. Limitations in rotation can negatively affect daily activities.

Another reason exercise experts and enthusiasts love the scorpion stretch is because it targets the glutes (butt) and can even stretch your quads and abs if you tend to be tight through your hips and core. And because you’ll need to keep your chest and shoulders steady throughout the exercise, the move can relieve tightness in those areas of your upper body.

Bonus: it’s easy to check your form, even if you’re doing the move alone at home. Simply verify your shoulders, chest, and arms remain steady and connected to the ground throughout the movement.

(Related:5 Stretching Exercises for Seniorsor Anyone Who Feels Achy)

When to do the scorpion stretch

The scorpion stretch is versatile. You can add it to your routine in a couple of ways.

Try it as a dynamic stretch, which you’ll do during your warm-up routine. The scorpion stretch is a great move for before a lower-body or core workout. This is a killer move to do before practically any sporting event. Whether you’re playing tennis, basketball, ultimate frisbee, or golf, spinal rotation and lower-body agility tend to be pretty important. In that way, the scorpion stretch can limber you up for running, changing direction, swinging, or throwing.

But spinal rotation and hip flexor mobility are also important for general day-to-day life. So even if you’re not gearing up for a tough workout or a soccer game, you can use the scorpion stretch statically to help maintain or improve flexibility. To do that, add the stretch to the end of your workout to help loosen up your back and hips.

(Related:The Types of Stretching Fitness Experts Recommendand One They Avoid)

When to skip the scorpion stretch

The thing about the scorpion stretch is that while it’s incredibly effective at targeting multiple muscle groups, it’s not appropriate for everyone. It’s not the stretch for people with low back pain. “This stretch can be difficult for those with tight chest and shoulder muscles as well as those with tight hip flexors and should be approached with caution,” says Hannah Daugherty, a personal trainer certified by the National Academy of Sports Medicine and health coach who writes for the site Fitter Living.

While generally considered a safe stretch when performed correctly, the rotation of the lower back and hips might make it inaccessible to those with hip or lower back pain. Daugherty also stresses that if you’re experiencing pain in your shoulders (or anywhere else!) when you try to reach your lifted leg across your body, stop the exercise. You want to enjoy a light stretch, but you should never experience pain.

(Related:10 Stretches That Can Help Strengthen Your Back)

How to do the scorpion stretch

Unlike its namesake the scorpion stretch is safe for most people. You just have to be careful to do the move correctly.

Ready to make like a scorpion? Follow these steps:

1. Lie facedown on a mat with your legs fully extended behind you and your arms stretched out to either side. Your body should be in the shape of a T.
2. Rest your chin on the mat and look down so your spine is in a neutral position from your neck to your tailbone.
3. Press your palms lightly onto the floor to remind yourself to keep your upper body in this position. During the stretch, avoid moving your upper back, chest, or shoulders.
4. Lift your right leg from the ground and bend your right knee to a roughly 90-degree angle. Reach your right foot across your left leg and try to touch the ground outside your left leg with your right toes.
5. Your hips and lower back will rotate as you move, but your chest and shoulders should stay in place.
6. When you feel a stretch through your right hip flexor, your right glute, and your lower back, stop moving. (Your toes do not need to touch the ground, or even come close.)

From here, you have two options: perform a static or dynamic stretch.

Static stretchHold your stretched position for 10 to 15 seconds before returning your right foot to the ground. Repeat the exercise three to four more times before switching sides.Dynamic stretch

When you feel your hip flexor stretch, hold the position for a second, then carefully reverse the movement and return your right foot to the floor in the starting position. Immediately switch sides, performing the same stretch with your left leg. Alternate between performing the scorpion stretch to the right and left sides for a total of 20 repetitions. Rest, then repeat one or two more times.

Now that you know about scorpion stretch, here are four pro-tips to help you stretch properly.

The post How to Do a Scorpion Stretch—and Why Your Hips and Back Will Love It appeared first on Best Health.

The importance of stretching

Stretching out stiff and achy muscles after you wake up in the morning or in the middle of the workday is a great way to release tension throughout your body.While a lot of people stretch simply because it feels good, there are a ton of other potential benefits of stretching that will encourage you to make this gentle form of movement a regular part of your routine.

“Regular stretching can help you increase your flexibility, which is a key component in your overall health,” says Katelyn DiGiorgio, vice president of training and technique for Pure Barre. “Improving your flexibility will allow you to perform everyday activities, whether small, like picking up a box, or big, like going skiing, with relative ease and with less risk of injury.”

(Related:5 Stretching Exercises for Seniorsor Anyone Who Feels Achy)

The main types of stretching

According to the American College of Sports Medicine (ACSM), there are four main types of stretching:

• Static stretching (done actively or passively)

• Dynamic stretching (often referred to as a dynamic warm-up or cooldown)

• Proprioceptive neuromuscular facilitation (PNF) stretching

• Ballistic stretching

PNF stretching is most typically used in training or therapy sessions. So it’s not really something you should do without a trained professional. And because of the high risk of injury during ballistic stretching, the ACSM doesn’t recommend that people do it as a regular part of their routine. The other twostatic and dynamic stretchingare the main categories we’re talking about when we lay out the benefits of stretching.

(Related:9 Ballet Stretches to Do for 10 Minutes a Day to Improve Your Flexibility)

Static stretching

“Static stretching is typically done when the body is at rest in a standing, sitting, or lying position,” says DiGiorgio. “The stretch is held for about 15 to 45 seconds in a challenging but attainable position, typically near the end of the range of motion, without movement.” When you bend down and touch your toes, holding the forward bend for several seconds, you’re doing a static stretch.

A few examples of static stretches:

• Seated butterfly stretch

• Seated forward fold hamstring stretch

• Standing forward fold hamstring stretch

• Standing quadriceps stretch

Static stretching usually occurs after a workout as part of the cooldown.”After exercising, muscles tend to get tight as they cool down,” DiGiorgio says. “Gradually transitioning your body from movement into static stretching will help you ease your muscles into the stretch and ultimately help you gain flexibility and mobility.”

(Related:3 Stretches That Are Good For Your Heart)

Dynamic stretching

Dynamic stretching involves actively moving your joints and muscles through a full range of motion a few times in a row without stopping. “Dynamic stretches are functional movements and a great way to get the body warmed up before any type of exercise,” DiGiorgio says. When trainers talk about warming up before a workout, they’re talking about dynamic stretches that prep your body for the workout to come.

A few examples of dynamic stretches:

• Lunge with an upper-body rotation

• Alternate pulling knees to chest

• Leg swings

• High knees

The key with dynamic stretching is to do moves that mimic the movements in your upcoming workout, says physical therapist Bianca Beldini, owner of Sundala Wellness in South Nyack, New York. So the dynamic stretches you do before a run will be different than the ones you do before a swim workout. “The more functional you can make your dynamic stretches, meaning they’re geared towards the activity you’re going to be doing, the better,” Beldini says. This is also why static stretches don’t really make sense pre-workout. Sports and workouts typically involve movement, not just stretching into one position and holding it for an extended period of time.

(Related:4 Expert Tips You Need to Know to Stretch Properly)

What are the benefits of stretching?

Stretching isn’t a magic bullet to get you limber and fit and avoid injury. Many other factors play into your physical well-being. But there are a lot of potential advantages of stretching that make it worth setting aside five minutes before and after your workout. The nine benefits below are all good reasons to get in a good stretch on the regular.

(Related:10 Stretches That Can Help Strengthen Your Back)

It warms up your body for a workout

Doing dynamic stretches pre-workout is a great way to get your blood pumping and warm up your body so that it’s ready to perform during a hard workout. “Dynamic stretching activates the ability of the tissue to do what you want it to do,” Beldini says. “It gives it a little bit of a nudge and says, ‘This is the activity that you’re about to perform.'”

Warming up also helps your cardiopulmonary system (heart and lungs) ease into things and primes your nervous system for the upcoming stress, she says.

(Related:5 Stretches and Exercises for Shoulder Pain)

It can improve flexibility

Flexibility is what allows tissues and joints to move comfortably through full ranges of motion. Research in the International Journal of Sports Physical Therapy suggests that both static stretching and dynamic stretching can effectively improve range of motion.

“Performing proper form in almost any exercise requires mobility and flexibility in the joints and muscles,” she says. But properly doing an exercise isn’t the only reward. A full range of motion will also help you move more effectively in your everyday life (more on that later). You may feel a little more limber after one stretch session, but improving flexibility is a long game and requires regular stretching multiple times a week.

(Related:5 Essential Stretches for Flexibility)

It may help prevent injury

The research on whether stretching can actually help prevent injuries is murky (and suggests that the answer is highly dependent on the exact activity and type of stretching used). But many experts, including the ones we spoke to for this piece, do believe that since better flexibility translates to wider ranges of motion and makes it easier to do exercises with proper form, stretching may reduce the risk of injury, even if indirectly.

Think about it this way: if your hamstrings or ankles are so tight that you can’t squat with great form, there’s a better chance you’ll eventually squat with compromised form than if you had more flexible joints and squatted with perfect form every time. And doing an exercise incorrectly ups your chance of injury. It’s unclear whether simply doing dynamic stretches before a workout will make a noticeable short-term difference or if it requires a long-term regular stretching regimen to notice any actual range of motion results.

(Related:6 Essential Cool Down Stretches to Help Avoid Injury)

It helps strength training

One of the little-known benefits of stretching is better strength. “People don’t think stretching has anything to do with power or strength, but it absolutely does,” Beldini says. To tap into a muscle’s full power potential, you need to contract and lengthen the muscle tissue fully. Increasing your range of motion makes it so you can recruit, or use, the entire length of a muscle.

For example, think of a bicep curl. If you can only curl the weight within 10 degrees of motion, because your tissues are too stiff, you’re only going to increase strength within those 10 degrees, Beldini explains.

By not moving through the joint’s full range of motion, you’re losing out on some serious strength gain potential. But with greater range of motion, you’ll be able to curl to a greater degree, increasing strength more.

(Related:4 Strength Training Tips Every Woman Needs to Know)

It makes daily activities feel easier

More pliable connective tissue and muscles make it easier for doing activities of daily living. “It increases range of motion, which makes it easier to do things like touching your toes or reach up high,” , says Daheia Barr-Anderson, an associate professor in the School of Kinesiology at the University of Minnesota.

This is arguably the most important thing that stretching does for us. And it grows in importance as we age. Sure, exercise is great for getting stronger and completing impressive workouts or competing in races, but it’s this ability to make everyday life easier that’s one of the most brag-worthy benefits of stretching.

(Related:3 Simple Desk Stretches You Should Be Doing While Working From Home)

It improves your sense of bodily awareness

The neuromuscular benefits of dynamic stretching before a workout help foster better bodily awareness, which may also prevent injuries, Beldini says. Dynamic stretches prime the receptors in the brain that communicate with your body to know where it is in space and help it stay stable, she explains. Forming this communication pathway between your brain and your body before you get into the nitty-gritty of the workout is a great way to increase the chance that you’ll move with ease and proper form and, ultimately, perform better.

(Related:Can’t Fit In a Full At-Home Workout? Do This)

It helps prevent everyday aches and pains

A lot of modern-day aches and painslower back pain is a perfect examplehappen because we spend so much time being inactive, causing the muscles to get stiff and achy. “There’s fluid within the joints, and when you stop moving, the fluid does, too, and joints become stiff and tight,” Beldini says. Stretching and improving flexibility and mobility can boost circulation and keep the joints feeling pliable and less stiff. “Motion is lotion,” Beldini says.

Research in JAMA Internal Medicine suggests that weekly yoga or intensive stretching effectively reduces lower back pain and improves back functioning. The study looked at 228 adults with chronic low back pain. Ninety-two people took a weekly yoga class, 91 did conventional stretching, and 45 read a self-care book. They found that yoga classes were more effective than self-care books but not better than stretching at improving functioning and reducing symptoms.

Without properly stretching and strengthening, using your lower back muscles all day longyes, they engage the entire time you sit at your deskcan lead to chronic pain, Barr-Anderson says.

(Related:What Causes Lower Back Pain in Women?)

It helps you cool down after a workout

“Stretching tired and sore muscles after a workout is essential because it enhances flexibility and reduces muscle tension,” DiGiorgio says. Stretching post-workout isn’t going to stop you from getting sore completelydelayed-onset muscle soreness is from microtears in your muscles, which stretching won’t magically healbut reducing tension might make you feel less sore overall.

A major benefit of stretching after you work out? “Your muscles are already warm, which will help you ease into the stretches,” DiGiorgio says. It also gives you a chance to slow down gradually. “Stretching and breathing will help you feel restored and relaxed as opposed to just stopping cold.”

Stopping abruptly can make you lightheaded or even pass out.Cooling down slowly allows your heart rate and body temperature to gradually return to homeostasis, Barr-Anderson says.

(Related:How to Treat the Most Common Aches and Pains Caused by Pandemic Life)

It can be really relaxing

“You get the mental benefits of stretching when you add something like deep breathing to it,” Barr-Anderson says. Yoga is the perfect combo of stretching and breathing.

You don’t have to take a formal yoga class to reap the relaxing benefits, though. Pairing slow, controlled, deep breathing with your stretches helps stimulate the parasympathetic nervous system and put you at ease, Barr-Anderson says.

(Related:3 Everyday Ailments You Can Relieve With Yoga)

How to add stretching to your routine

There’s no prescription for how often to stretch to reap the benefits. A good place to start is to add two to three minutes of static stretching after a workout, Barr-Anderson says. “You’ll see the benefit and feel it in your body.”

But don’t limit yourself to one type of stretch. Incorporate dynamic stretching into your warm-up. You don’t have to dedicate a whole lot of time to it in order to notice a difference. Most experts recommend a five-minute warm-up to optimally prepare your body and get it ready to move.

If you have a sedentary job, Barr-Anderson suggests stretching throughout the workday as well. “At least once an hour, take a five-minute break. This could include one minute of gentle stretching and movement, which brings a rush of fresh blood into the system and a sense of renewal,” she says. Focus on stretching the areas that feel most stiff. If once an hour feels like more than you can squeeze into your schedule, simply allow yourself to stretch just a tad whenever you stand up to use the bathroom or get food. “That will still equate to three to four times a day.”

Barr-Anderson also suggests starting your day with a quick stretch in bed. Bring your knees into your chest when you’re lying down and then stand up and give yourself a big overhead stretch. “That’s one of the best ways you can start your day.”

Next,find out what you’re missing in your workout routine if you’re sore.

The post 9 Benefits of Stretching That Will Convince You to Do It Daily appeared first on Best Health.

“Many aging adults believe that reduced range of motion or stiffness is normal when in fact, soft tissuesincluding muscles and connective tissueand joints can be conditioned to possess properties such as mobility and resiliency,” says Ryan Glatt, a personal trainer and brain health coach for the Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, California.

(Related: 9 Ballet Stretches to Do for 10 Minutes a Day to Improve Your Flexibility)

Stretching for seniors

Staying fit through all of life’s stages can stave off many of the mobility-related problems that are often viewed as part and parcel of getting older. “Stretching can be helpful in preventing injuries, managing muscle soreness, and allowing for participation in a variety of exercises and physical activities,” says Glatt. Plus, he points out, a regular stretching routine, especially when completed as part of a full exercise program, can be a mental health booster, reminding you to take time to breathe, relax, and socialize with others.

Of course, even if you’ve been active your whole life, that doesn’t mean you’ll automatically be “saved” from age-related mobility concerns. For instance, if you had an injury earlier in life, scar tissue, arthritis, or inflammation may result in limited mobility. Likewise, the cartilage in joints can wear down with use and time, which can also contribute to pain, stiffness, or discomfort.

No matter where you fall on the sliding scale of mobility, you can work to maintain or improve your flexibility, regardless of your age. So if you’re starting to feel creakier when you get out of bed or have noticed you just can’t move the way you once did, there’s no time like the present to add a daily stretching routine to your schedule.

(Related: 5 Stretches for Upper Back Pain)

Stretching is part of a whole

While a variety of types of stretching plays an important part of maintaining flexibility as you get older, that’s not the only factor when it comes to keeping your joints pliable and healthy. In fact, staying active, in general, is vitally important to flexibility and mobility. “Generally, as we age, we become more settled,” says personal trainer Brett Durney, cofounder of Fitness Lab, which operates boutique personal training gyms in London. “We have an easier lifestyle in which movement tends to decrease.”

Maybe your steady job has you behind a desk for upwards of eight hours a day. Or maybe your lifestyle doesn’t make walking or public transit all that necessary. Over time, these small habits that reduce total daily activity end up adding upand not in a good way. “They add up and contribute to decreased flexibility, decreased strength, and decreased overall health,” Durney says. Which is why, when it comes to staying agile, you need to do more than check off stretching from your weekly to-do list. You need to think about staying active on a whole.

(Related: 4 Expert Tips You Need to Know to Stretch Properly)

Don’t ditch the cardio and strength training

Specifically, Durney emphasizes the need to include cardio-based lifestyle activities in a daily routine. Think about it: activities like walking, swimming, playing tennis, or taking a group exercise class are all going to get your heart rate up and your blood flowing. Plus, you’ll be moving major joints and muscle groups through a full range of motion, which helps keep those joints performing at their peak.

And when you add resistance training to your routine? You’re bolstering your movement patterns and total body strength while also boosting flexibility. “Take a squat, for example,” Durney says. “You have to move your hips through a full range of motion, which improves mobility that translates to important daily activities, like getting up from a chair.”

All in all, aim to do cardio exercises, like walking, for at least 30 minutes a day, most days of the week. Then add a 20- to 30-minute strength-training routine to your schedule two to four days a week. These two factors play important roles in overall health and are excellent ways to maintain flexibility and mobility.Bonus: there are a ton of cardio- and strength-based exercises you can do at home at any age.

(Related: Youd Be Surprised At What Actually Counts As Cardio)

Still, stretching is pretty important

While cardio and strength training are certainly foundational activities for maintaining overall mobility, stretching is an important way to target specific joints to work on improving range of motion. Over time, you may find that you regain, or even improve, your flexibility in areas where you’ve noticed a decline. That is why regular stretching should be part of everyone’s fitness routine. It doesn’t just offer short-term comfort and relief (though those are much appreciated). It can lead to long-term lifestyle benefits.

(Related: 4 Quad Stretches Everyone Should Know)

Stretching exercises for seniors

When starting a stretching plan, be sure to target all of your major muscles and joints. Consider adding the following movements, provided by Durney, into your regular routine.

Lumbar rotation: Do it first thing in the morning

Consider the lumbar rotation a comforting morning stretch. When you wake up from a good night’s rest, your body likely feels a little stiffer than it does after you’ve been up and moving around. Help wake up your back by performing the lumbar rotation.

Sit upright on your bed, your feet flat on the floor and your knees and hips bent at 90-degree angles. Roll your shoulders back and look straight ahead, focusing on your posture.

Place your left hand on the bed, behind and to the outside of your left hip. Place your right hand on your right knee.

Take a deep breath in, lifting and expanding your chest and creating space along your spine. As you exhale, rotate your shoulders to the left and look behind you, twisting your spine as you keep your hips steady.

Hold the position for five seconds. Release and return to centre before repeating the movement to the right. Perform a total of five twists to each side.

(Related: 4 Calf Stretches Everyone Needs)

Chest stretch: Do it when you’ve been sitting for more than 30 minutes

The chest stretch is another comfort stretch that can help reset posture after you’ve been sitting for a long time.

Most people have a tendency to sit with poor posture. You know the look: shoulders rounded, head and neck tilted forward, the upper back loose, and the chest tight. This chest stretch can help you return to a more upright position while loosening up those tight shoulders and pecs.

Stand with your feet hip-distance apart next to a door frame. Your body should be perpendicular to the door, with your right shoulder closest to the frame.

Lift your right arm until your elbow is in line with your shoulder. Your right elbow should be bent 90 degrees and touching the door frame. Grab the door frame with your right hand.

Take a breath in and engage your core. As you exhale, rotate your left shoulder back until you feel a slight stretch across your chest and right shoulder.

Hold the position for 20 to 30 seconds, then switch sides. Complete a total of three sets per side.

(Related: The Types of Stretching Fitness Experts Recommendand One They Avoid)

High plank mountain climber to rotation: Do it before a workout

This multi-joint dynamic stretch is the perfect movement to perform after a warm-up but before you dive into your workout. It targets almost every major joint and muscle group, which helps mentally and physically prepare you for exercise.

Typically, you’ll perform the stretch from a high plank position (that’s the start of a push-up). If that’s too tricky, have no fear. You can modify the exercise based on your strength and flexibility. For instance, you can start on an incline, with your hands on a bench or against a wall.

Start in a high plank position on a mat: shoulders and palms aligned, and body supported by your palms and the balls of your feet. Engage your core and check your posture to make sure your body forms a straight line from the crown of your head to your heels.

Step your right foot forward, placing it flat on the ground to the outside of your right hand. Adjust your stride length based on your flexibility.

Take a breath in. As you exhale, reach your right arm out and up, twisting your right shoulder toward the ceiling as you look up.

Hold the position and breathe deeply for five seconds, then return your right hand to the ground.

Keeping your right foot where it is, immediately rotate to the opposite side, sweeping your left arm out and up.

Hold the position and breathe deeply for five seconds. Return your left hand to the ground. Step your right foot back to the starting position.

Perform the same series of movements on the left side: step your left foot forward, twist to left, and then twist to the right.

Complete two sets of 10 mountain climbers with rotations to each side.

(Related: 5 Stretches and Exercises for Shoulder Pain)

Pelvic bridge roll up: Do it before a workout

This stretch can activate your glutes (butt) and core, stretch your hips, and help improve spinal mobility. It’s another active stretch that’s helpful before a workout, particularly if you plan on targeting your glutes or core during your routine.

Lie on your back on a mat with your knees bent and your feet planted roughly hip-distance apart. Press your low back into the mat to help engage your core.

Take a breath in. As you exhale, engage your glutes and slowly roll your hips up off the mat. Lift your spine away from the mat, vertebrae by vertebrae, until your hips are fully extended. Your body should form a straight line from your knees to your shoulders.

Reverse the movement and slowly roll your hips back down to the mat. Focus on lowering yourself one vertebra at a time.

Complete two sets of 15 roll ups.

(Related: 3 Stretches That Are Good For Your Heart)

Kneeling hip flexor stretch: Do it after a workout

Years spent sitting (at your job, in your car, and on the couch) often leads to tight hip flexors and back pain. It can even change your gait.

Stretching your hip flexors on a regular basisespecially at the end of a workout, when your muscles and joints are warm and pliablecan improve hip mobility, reduce low back tension, and help improve overall movement.

Kneel on a mat with your right foot planted on the ground and facing forward, the knee and hip bent at a 90-degree angle. (It’s the same stance you’d take if you were about to ask someone to marry you.)

Press your hips forward, extending your left hip slightly until you feel a stretch at the front of your left thigh. Hold the position for 30 seconds, release for 10 seconds, then repeat.

Complete a total of four stretches to the left side before switching sides.

Next: 5 Moves to Do With a Resistance Band for a Full-Body Workout

The post 5 Stretching Exercises for Seniors—or Anyone Who Feels Achy appeared first on Best Health.

So, what’s an exerciser to do? Start by determining what you hope to get out of a stretching session. Then learn the different types of stretching.Consider this your definitive guide to stretching. Use it to find the best types of stretching for your specific needs.

(Related:4 Expert Tips You Need to Know to Stretch Properly)

Why should you stretch?

Before you can fully understand the types of stretching, you need to know about the actual benefits of stretching. You might stretch as a part of an exercise routine to help prevent injury, reduce post-workout soreness, and “loosen up.” You may want to improve your flexibilityfinally do that split or touch your toes. You might have low back pain and stretch in an attempt to relieve it. Or you may want to get back to moving with greater ease.

Believe it or not, stretching isn’t a fix for all of these goals, although it can help in certain circumstances. When, where, and how stretching might benefit you depends on whether you’re talking about mobility, flexibility, or range of motion. Spoiler alert: they’re not the same thing.

Mobility

Mobility, simply put, is your ability to move freely. Mobility differs from person to person and is affected by factors like your age, how healthy you are, and if you have an injury. Mobility can also refer to overall movement, like mobility while walking. It can refer to a specific movement pattern, like doing a squat. Or can refer to the mobility of a specific joint, like the right elbow or left knee.

To enjoy a high quality of life, maintaining mobility should be a major and ongoing goal. Exercise programs, including stretching, can play a role in maintaining proper mobility and enhancing or regaining mobility when it’s appropriate. Flexibility may play a role in mobility, but it’s not the same thing.

(Related: 3 Stretches That Are Good For Your Heart)

Flexibility

Flexibility refers to the range of motion at a specific joint. This differs from person to person, and while people often refer to flexibility in a way that implies more is better, that’s not always the case. A given joint can be overly flexible or have limited flexibility based on factors like age, gender, bone shape and position, medical conditions, injuries, muscle and fat amounts, and even hormones.

The average person doesn’t need to become overly flexible. While extreme flexibility may be fun for nailing the perfect Instagram-worthy yoga pose, being too flexible for your specific day-to-day movement needs may actually make you more prone to injury.

The Achilles’ heel of flexibility is instability. When a joint is overly flexible, it becomes less stable, and that makes it more likely to move in a way it’s not supposed to. Instead of striving for contortionist-level flexibility, aim to attain or maintain proper range of motion at a given joint for your specific body and needs.

Range of motion

Range of motion is essentially how the movement of a joint is measured. For instance, if you start a biceps curl with your arm fully extended, you should be able to flex your elbow, drawing the dumbbell past the 90-degree angle and closer to your shoulder. That’s a full range of motion.

Everyone has a different range: In the example above, how far you curl depends on factors like biceps size (bigger muscles make it harder to bring the dumbbell closer to your shoulder), elbow injury, and if you have other connective tissue or joint issues.

If your range of motion is limited, it means the joint isn’t moving to the expected level. In that case, your goal for stretching may be increasing the range of motion of the joint.

(Related: Got Buttock Pain? Try These 3 Piriformis Stretches for Relief)

The main types of stretching

Done correctly, stretching can help improve your range of motion for a specific joint. If you increase your range of motion, you’ll have increased flexibility, and that ultimately leads to better mobility at that joint. Keep in mind that flexibility is joint-specific. Just because you’re very flexible at one joint does not mean you’re flexible at another.

There are a variety of ways you can stretch, which ultimately fall into four accepted categories of stretching, as defined by the American College of Sports Medicine (ACSM):

• Static stretching (done actively or passively)
• Dynamic stretching (often referred to as a dynamic warm-up or cooldown)
• Proprioceptive neuromuscular facilitation (PNF) stretching
• Ballistic stretching

One note to the list above: ballistic stretching has fallen out of popularity for a variety of reasons and isn’t widely promoted as a means to improve flexibility, even by the ACSM. So while it is a form of stretching, it’s not one most people should be engaging in on a regular basis.

Different stretching protocols

There are other types of stretching beyond the big four, and some stretching exercises combine types of stretches. For instance, yoga practices often combine static and dynamic stretching techniques to enhance range of motion, flexibility, and overall mobility. Likewise, physical therapists and coaches regularly combine static, PNF, and active stretching when working with clients.

(Related: 4 Quad Stretches Everyone Should Know)

Static stretching

Generally, when you think of a classic stretching routine, you’re thinking of a static stretch. These stretches are done without moving your muscles through a full range of motion as part of the exercise. Rather, you’re moving to the end of your range of motion and holding the position. Static stretches can be done passively, where you relax your muscles as you perform the stretch, or actively, where you contract your muscle groups as you stretch.

Unless you’re stretching with a partner, you’ll typically do passive static stretches. For instance, when bending forward to touch your toes, you’ll lean forward from your waist and hang, relaxing into the stretch. You might hold the position without moving for 10 to 60 seconds, repeating the stretch several times.

But stretching doesn’t have to be a solo exercise. And static stretching is a great partner activity. An active form of partner stretching might be a lying hamstring stretch.

How to do a lying hamstring stretch

1. Lie on your back on the ground. With the help of your partner, lift one leg from the ground.
2. With your partner’s help, bring your leg closer to your torso. Keep your knee fully extended.
3. Stop when you feel a stretch along the back of your thigh.
4. Passive stretch: Relax your muscles as your partner stretches you.
5. Active stretch: Contract your muscles and press against your partner’s resistance, as if to lower your leg back to the floor. (Your leg should remain static, not moving, however.)
6. After 10 to 20 seconds, your partner will release the resistance. Pause for a break, then repeat the stretch.

Whenever you use muscle contraction during a stretch (either contracting the muscle you’re stretching or contracting its opposing muscle) without moving the muscles being stretched, you’re engaging in a form of active static stretching.

(Related: 5 Stretches for Upper Back Pain)

PNF stretching

PNF is a specific type of stretching that’s most frequently (and appropriately) used by trained professionals in athletic or therapy settings. In a nutshell, PNF stretching is a way to “trick” the body’s stretch reflex into allowing a deeper stretch. It uses a combination of passive static stretching and active static stretching facilitated by a partner in a very specific manner.

Think about it: when you move into a stretch, you know when you’ve hit the end of your natural range of motion because your body says, “Nope, can’t go any further!” You feel a tightness that can edge into pain if you push yourself past the spot you feel comfortable. This stretch reflex is protective and important to help prevent injury. But it can also be manipulated to increase range of motion. PNF stretching is a type of manipulation of this stretch reflex.

The thing to remember about PNF stretching is that it’s crucial to work with a trained professional. This type of stretching should be reserved for coaching or therapy sessions with someone who knows the ropes and won’t push you to the point of injury.

“We perform PNF stretching with our patients following an injury,” says Allen Conrad, a chiropractor in North Wales, Pennslyvania. “PNF stretches require advanced training, but we have found that PNF stretching helps the recovery time of injured muscles and that patients can return to their pre-injury state faster with this type of stretching treatment.”

How to do PNF stretching

During PNF stretching, a (trained) partner takes you to the end of your natural range of motion at a joint. At that point, you’ll contract your muscles and press against your partner’s holdthat’s an active static stretchfor a predetermined period of time, usually at least five seconds. You then release the contraction.

Because you’ve “tired out” the muscle fibers that engage in the natural stretch reflex, your muscles can be temporarily pushed beyond your initial range of motion to deepen the stretch. Your partner will stretch you again, this time in a deeper stretch. You’ll relax into the stretch this timethat’s a passive static stretchusually for at least 10 to 30 seconds.

(Related: 5 Stretches and Exercises for Shoulder Pain)

Dynamic stretching

Dynamic stretching is one of the most widely accepted and preferred forms of stretching, especially when included as part of a warm-up to a workout routine. Dynamic stretching involves moving a joint through a full range of motion for a minute or two.

You’ll touch the end of your range of motion but won’t push past the point of comfort. During a dynamic stretch, the muscles surrounding the joint are engaged, increasing blood flow to the area while helping prepare the muscles and joints for more vigorous exercise.

“Stretches should mimic the activity or sport you’re about to perform,” says Michelle Botsford, a physical therapist and strength and conditioning coach practicing in Portland, Oregon. “For example, prior to pitching, a baseball player would want to move through large-amplitude shoulder movements, like arm circles. I typically prescribe four to five stretches to be performed for one to two minutes each.”

It’s an appropriate form of stretching for people of all ages and fitness levels because it’s easily modified to an individual’s personal range of motion limitations.

It’s particularly helpful for athletes, who often have to achieve a larger range of motion while under more significant joint and soft tissue stress. “This makes it important for those structures to be primed for movement,” Botsford says.

Another performance-related benefit: this form of stretching isn’t associated with power or strength deficits that can occur following static stretching. Simply put, if you do static stretching before a competition, it may negatively affect your performance. That won’t happen if you warm up with dynamic stretching.

Ballistic stretching

Fitness and health professionals aren’t so keen on ballistic stretching, and the ACSM doesn’t recommend it anymore. Not only does it appear to be less effective than other forms of stretching, but it also may lead to more injuries.

Still curious? Ballistic stretching uses the body’s momentum to bounce into a deeper stretch. For instance, if you can’t touch your toes, you might bend forward and then bounce your torso up and down, trying to force your hands closer to your toes.

The trouble with this is you’re neither relaxing into a stretch nor warming up your surrounding muscle groups to allow for a gradual increase in range of motion. At the same time, you’re moving your body with force in an uncontrolled fashion, which could lead you to push past your stretch reflex in a way that results in a muscle pull or other injury.

Some coaches do continue to use ballistic stretching in controlled settings and with athletes whose sports demand more force and power. But for the general public, it’s best avoided.

(Related: 10 Yoga Stretches That Help Banish Belly Bloating)

How and when to stretch

The type of stretch you do, and when you do it, depends on your goals. For instance:

Before a workout or athletic event: According to Dr. Conrad and Botsford, it’s best to engage in dynamic stretching before a workout, using this type of routine as a part of a warm-up.

If you’re hoping to increase range of motion: Go with static stretching, performing it after a workout or as a stand-alone stretching routine.

For a “comfort stretch”: Static stretching is great as a general stretch first thing in the morning or during a midday lunch break. This isn’t so much to encourage an increased range of motion as to help release tightness, make posture corrections, and increase blood flow temporarily. Bonus: even simple stretching can help relieve stress.

Programs like yoga, barre classes, and Pilates combine dynamic and static stretches in a way that can increase range of motion and strength. Plus, they’re often designed to hit all the major joints and muscle groups. These are great programs to perform daily, even if it’s just for 10 or 20 minutes.

Remember, maintaining an appropriate range of motion at all of your major joints should be a lifelong goal. When range of motion becomes limited, free movement and mobility become compromised, which makes daily living more challenging. Including stretching, whether dynamic or static, as a part of your weekly routine can help you maintain the type of mobility that will allow you to remain active, healthy, and independent as you age.

Now that you know about the types of stretches, here are some post-bike ride rituals to try.

The post The Types of Stretching Fitness Experts Recommend—and One They Avoid appeared first on Best Health.

These muscles are targeted during popular leg exercises like squats and lunges, and they’re some of the “show me” muscles that people love developing as a way to demonstrate their gym prowess.

(Related: 4 Expert Tips You Need to Know to Stretch Properly)

Why tight quads are so common

One of the problems with these “show me” muscle groups that typically span the front half of the body is that they’re often overworked. The other “show me” muscles include the abs, pecs, and biceps.

Quads’ counterpartsthe hamstrings, the muscles that run along the back of the thighare underworked, ultimately leading to imbalances and the potential for pain or injury.

“People often go into the gym with an unstructured training program and wind up with an extremely unbalanced physique,” says CJ McFarland, head strength coach for Onnit Gym in Austin, Texas.”An important goal is to make sure you’re training all parts equallythis means if you’re going to do a lot of quad-dominant movements, like squats, you need to do the same amount of work-volume load to the posterior chain (hamstrings) through moves like the Romanian deadlift,” he says.

And when you work one part of your body incessantly, to the detriment of opposing muscle groups, you often end up with tightness that can hinder range of motion or mobility. If you feel like your quads are unusually tight, you may end up with knee pain.As McFarland explains, “This is due to the stress placed on the patella tendon by an excess amount of quad-dominant movements. If you feel sharp knee pain when bending your knees, you should stop immediately and try to find an alternative that won’t elicit the same response.”

For instance, many people who feel pain during a squat or lunge, may not feel the same pain when doing a plyo-box step-up. While the movements all target the same general muscle groups, with a strong focus on the quads and glutes, step-ups tend to be easier on the knees.

Quad stretches to loosen up

If you’ve been feeling knee pain during squats and lunges, or if you feel like your range of motion during these exercises is more restricted, it’s definitely time to add a few quad stretches to your routine.Remember, you shouldn’t focus on only stretching your quads, either.

“Everyone should focus on developing or following a well-thought-out mobility program that can help decrease tightness throughout the body,” McFarland says.

As such, consider including a few of the following stretches to your cool-down routine in conjunction with a total-body flexibility program.

(Related: Why You Should Make Post-Workout Stretching a Priority)

Side-lying quad stretch

Lie on your right side on a mat, your legs extended, your left leg stacked on top of your right leg.

Use your right hand to “prop up” your head, your upper arm, and elbow pointing toward the top of the mat.

Bend your left knee, drawing your left heel toward your butt. Reach back with your left hand to grasp the top of your left foot or ankle.

Gently use your arm to draw your heel closer to your butt. When you feel a stretch through the front of your left thigh, hold the stretch for 20 to 30 seconds. Release for a breath, and repeat two to three more times before switching sides.

(Also, try the lunge quad stretch.)

Standing quad stretch

This is the stretch you probably remember from elementary school gym class. Stand tall, your feet roughly hip-distance apart, your knees slightly bent (not locked).

Shift your weight to your left foot, and carefully lift your right foot from the ground, bending your right knee as you draw your right heel toward your right butt cheek.

To help with balance, stand next to a wall or sturdy chair and place your left hand lightly on the object to help you stay upright and steady.

Reach back with your right hand and grab the top of your right foot or ankle. Use your hand to gently draw your right heel closer to your butt. Avoid tipping forward at the hipsyou want to maintain good posture throughout the exercise.

When you feel a stretch through the front of your right thigh, hold the position for 20 to 30 seconds. Release for a breath, then repeat the exercise two to three more times before switching sides.

Kneeling quad stretch

Kneel on your mat as though you were about to make a wedding proposal.

In this position, your left foot flat on the floor in front of you, your knee and hip bent at 90-degrees, your right hip extended with your right knee on the mat, aligned directly under your hip, the top of your right foot and shin on the mat behind you.

Keeping your torso tall and your posture strong, bend your right knee and lift your right foot toward your butt.

Reach your right hand behind you to grasp the top of your right foot or ankle. Without tipping your torso forward or leaning back, use your right hand to draw your ankle closer to your glute. When you feel a good stretch through the front of your right thigh, hold the position for 20 to 30 seconds.

Release the stretch for a breath, then repeat two to three more times before switching sides.

(Here’s another kneeling quad stretch to try.)

Prone quad stretch

Lie on your stomach on a mat, your legs extended, your feet roughly hip-distance apart. Prop yourself up on your elbows and forearms, your elbows aligned with your shoulders, your shoulders squared to the front of the mat.

Your upper body should help with support, but other than the actively involved arm, it shouldn’t move or “assist” with the stretch.

Bend your left knee and draw your left foot toward your left glute. Reach back with your left hand to grasp the top of your left foot or ankle. Use your left hand to gently draw your left ankle closer to your left glute.

Try to keep your knee pointing straight down toward the end of the matyou don’t want it to splay outward. When you feel a good stretch through the front of your left thigh, hold the position for 20 to 30 seconds.

Release the stretch for a breath, then repeat two to three more times before switching sides.

Now that you know about the best quad stretches, check out the best stretches for upper back pain.

The post 4 Quad Stretches Everyone Should Know appeared first on Best Health.

1. Stretch everything, but especially your hips

We tend to hold a lot of tension in our hip flexors, a group of muscles that extend from the lower back and pelvis to the inside of our femurs. These muscles allow us to bend at the waist and raise our legs.Atoapoma suggests threading the needle as a way to stretch your hip flexors. Start on your back with your feet on the ground, hip width apart. Then, cross your right ankle over your left thigh to create a figure-four shape with your legs. Lift your left leg to your chest, thread your right hand through the opening of your legs and bring your left hand around and interlace your fingers behind the fold of your left knee. Finally, draw your left knee closer to your chest while see-sawing your right kneecap away from you. Hold for 30 seconds, then switch sides. (Related: Feeling stiff? This yoga move will loosen you up.)

2. Reverse it with some backbends

After sitting at our desks all day, we tend to hunch forward, leading to bad posture and tension in our shoulders. Doing some backbends, which helps the shoulders fall back and opens up the chest area, will help realign your posture and reduce tension by moving your body in the opposite direction.Lift your arms over your head (make sure you drop your shoulders!) and slowly arch your spine back while reaching your arms back to stretch out your spine and release back tension. Hold for 30 seconds. (Related: 3 Simple Desk Stretches You Should Be Doing While Working From Home)

3. Get uncomfortable, but watch out for pain

You want to feel uncomfortable when you stretch, says Atoapoma, but not in pain. Going to a place where you can feel the muscle stretching (when you feel that good pain) is how you lengthen them.With time, your bodys muscles will open up and youll become more flexible. If youre no longer feeling a stretch when you do a pose, adjust a little to find the stretch again. To adjust your stretch, try deepening it by dropping lower. Or, you can shift the placement of your body while stretching (for example, planting your tailbone into the ground or mat as you thread the needle is a great way to deepen that stretch). (Related: 9 Ballet Stretches to Do for 10 Minutes a Day to Improve Your Flexibility)

4. Stretch everyday

Even stretching for five or ten minutes every day will go a long way in boosting your joint flexibility, decreasing tension and improving your posture. Its of the utmost importance especially during quarantine, when were a lot less active than normal. If youre stretching in the morning, Atoapoma suggests dynamic stretches (which are active movements where your joints and muscles go through the full range of motion, like lunges) as a way to set up your muscles to move freely all day. At night, do a static stretch to release the days tension.Though theres no right or wrong answer when it comes to exactly how long a stretch session should last, Atoapoma says that holding each stretch for at least 30 seconds will help you get the most out of the position. (Related: 6 At-Home Massage Tools Physiotherapists Swear By)Next, check out the strength-training moves for your best-ever posture.

The post 4 Expert Tips You Need to Know to Stretch Properly appeared first on Best Health.

Want to improve flexibility? Then it’s time to start stretching after your workouts

Stretching in the warm-up prepares your body for exercise, but to really improve flexibility youll need to do more. (This is the right way to stretch before your next workout.)You should not try to permanently improve range of motion with extensive stretching in your warm-up, just like you would not try to get stronger by lifting heavy weights in a warm-up, says David Behm, PhD, a research professor in the School of Human Kinetics and Recreation at Memorial University of Newfoundland.

To improve flexibility, try a stretching class

Theyre perfect for people looking for methods to prevent muscle and tendon injuries. Check your gyms schedule to see if any are offered. Or, stretch at home for 20-30 minutes, holding each static stretch for a minute or more, making sure to include all major muscles: shoulders, back, thighs, hips and butt.Related:When’s the last time you focused on your flexibility? Well, our one-week stretching program is the key to becoming more fit and lowering your risk of injury.

The post Why You Should Make Post-Workout Stretching a Priority appeared first on Best Health.

To prevent yourself from an injury during your next workout, you’ll definitely want to stretch before

You may have heard that stretching before a workout is a no-no, but its how you stretch that matters, says David Behm, PhD, a research professor in the School of Human Kinetics and Recreation at Memorial University of Newfoundland.

It’s actually the type and duration of stretching that matters

While prolonged static stretching prior to exercise where you hold the stretch for more than a minute per muscle group isnt necessary, and might even impede performance, you should still limber up before jumping into a game, or starting a class. For recreational athletes, the reduced risk of muscle and tendon injuries from stretching is more important than a possible three to five percent reduction in performance from static stretching, says Behm.

Related: Are you stiff and in need a good stretch? This yoga flow will help to loosen yourself up and avoid injuries.

How long you should stretch for

He recommends adding about five minutes of dynamic stretching (when you move various muscle groups through a repeated range of motion without holding at the end point) to your warm-up before a distance run, and also a few minutes of static stretching (for less than 60 seconds per stretch) prior to any exercise, like tennis, that requires a more extreme range of motion and quick directional changes.

The stretches you should try

Try a series of shoulder circles, forward and back, and controlled leg kicks, going back and forth and side to side for a count of 30 seconds per side as part of your warm-up. (Click here for more information on dynamic stretches.)

Related: And if you really want to be more flexible, check out our one-week flexibility fitness challenge.

The post This is the Right Way to Stretch Before Your Next Workout appeared first on Best Health.

What happens when you stretch your muscles?

You know you should stretch and you know you feel good when you do it. But what actually happens when you stretch muscles properly?We spoke with Nikos Apostolopoulos, director of the Microstretching Clinic in Vancouver, on what stretching really means and how to do it right.

Flexibility is the key to stretch muscles properly

Yourflexibility comes from several factors: Joints, ligaments, tendons and muscle.Some of us, for example, are simply born with looser ligaments and more mobile joints and thats not something you want to work on changing, as ligaments connect bone to bone and are important for overall stability in the body.If you lengthen your ligaments, you have a problem, says Apostolopoulos.The focus in stretching is on the muscle itself and on where the tendons and muscles meet (tendons connect muscle to bone).Tendons and muscle seem to be the main structures for flexibility work, he says. Its that interface thats important.As well as joint and ligament structures, your muscle mass (i.e., how strong you are) can affect how far you can stretch, too. Training really affects flexibility,Apostolopoulos says.

Focus on your muscles

Muscle by nature is very pliant, says Apostolopoulos, adding that muscle can stretch up to one-and-a-half times its own length, while tendons can be damaged permanently being stretched just four percent beyond their length.When you stretch muscles properly, it goes from the middle of the muscle belly out to where the muscle and tendon meet.In order for the stretch to reach the whole length of the muscle and into the muscle-tendon connections, Apostolopoulos recommends holding each stretch for 60 seconds.

Overstretching is a no, no

A gentle stretch relaxes the muscles, letting them release and grow longer. But too intense a stretch can actually create an inflammatory response, Apostolopoulos warns, meaning your body is trying to repair damage.Any time you cause pain, you actually cause tissue damage, he says. You dont want to generate any form of pain and discomfort when you are trying to become more mobile and increase your flexibility.

Relax your mind and body

Stretches should be gentle not only for the sake of the body, says Apostolopoulos, but also for the mind.Flexibility work, if done properly, has a calming effect, he says, adding that for this reason its a good thing to practise around bedtime. A lot of my patients are taught to stretch before they go to sleep.Not only does stretching before bed help the mind and body relax, it will help you sleep better, too. When you prepare your body for sleep through [gently] stretching, youre helping your body recover and regenerate.

The post What Happens When You Stretch Muscles Properly? appeared first on Best Health.

Dynamic Side Lunge

There’s nothing like warm weather to inspire some outdoor activity, whether it’s dusting off the running shoes, kicking around a soccer ball or swimming laps. But many of us forget one vital component: stretching.

“When you’re playing sports, you really need to stretch dynamically-meaning that you move with the stretch,” says Louise Chan, owner of Pura Vida Rehabilitation and Therapy, and an athletic therapist at Athlete’s Care in Toronto, who works with the Canadian Beach Volleyball team.

Technique
This side lunge stretches the adductors, and works the abductors (outer thighs) and glutes. Start with your feet shoulder-width apart, feet facing forward. Lunge to the right, bending knee to a 90-degree angle. Sink (don’t bounce) into the right side and straighten the left leg-but be careful that the right knee does not move farther forward than the toes. Place hands on the right thigh, keeping back straight, and hold for a few seconds. Straighten up and press off the right foot back to standing position. Repeat on the other side, then move side to side with the lunges five to 10 times, pausing for a few seconds each time. Do this stretch before and after your workout.

Find out more about the benefits of this stretch.

IT Band Stretch

The iliotibial (IT) band is a thick layer of connective tissue that runs along the outside of the thigh from hip to shin, attaching to the knee and helping to stabilize and move the hip and knee joints. If it is tight, it can cause major problems. When runners think they have knee issues, it might actually be a tight or inflamed IT band.

Technique
Lie on your left side. Bend your right leg back while also reaching behind to pull your right heel against your bottom. Drop right knee toward the floor. Keep your spine neutral; don’t “bounce” that leg-it should feel like a gentle pull. Next, place your left foot on top of your right knee as shown, and gently press it toward the floor. Hold for seven deep breaths. Switch sides and repeat.

If you have severe tightness, you should see a specialist to get the tissue massaged.

Find out more about the benefits of this stretch.

Sumo Squat

When stretching before running or walking, concentrate largely on getting the legs limber. “The Sumo Squat is fantastic because it stretches hamstrings, quads, calves and tendons in the lower leg-all in a gentle pose,” says John Stanton, founder of the Running Room and the Walking Room, and author of eight books on running. “Because the stretch is gentle, it can be done both before and after you run-as well as at stoplights. That beats running on the spot, and it will also help keep the muscles loose.”

Technique
Start with feet more than shoulder-width apart, toes angled out at 45 degrees. Bend forward at the waist, and squat so knees are bent and thighs are parallel with the floor. Place elbows between knees; press palms together. Drop hips to the ground, keeping chest lifted. Take a deep breath, and try to maintain a flat back as you push hips back, with heels on the floor, until you feel the stretch in your hamstrings and groin. Tip: To make the stretch easier, place a folded towel underneath your heels. “If you have knee problems, place a chair behind you and do hovering squats-if you lose your balance, the chair is there to catch you,” says Stanton.

Find out more about the benefits of this stretch.

Reclining Pigeon Pose

“A lot of the time when people have knee issues, it’s not because they have weak knees, it’s because their IT band is tight,” says Mandy Ingber, a Los Angeles-based celebrity yoga and fitness instructor and the creator of the DVD Mandy Ingber’s Yogalosophy. (Jennifer Aniston is a client, and appears in the DVD’s introduction.) “This stretch will lengthen the IT band to improve your physical performance.”

Technique
Lie on your back with your knees bent and the soles of your feet on the floor. Cross your right foot over your left knee, with your right knee sticking out to the side. Keep your right foot flexed to maintain the integrity of the knee. Reach behind the hamstring on your left leg and hug it toward your chest as you open your right knee. Hold from 30 seconds to two minutes on each side depending on flexibility. Tip: Keep your head flat on the floor by tucking your chin down.

Find out more about the benefits of this stretch.

Gaga Groin Stretch

After doing lower-body exercises such as lunges and squats, remember to stretch the less developed muscles, says Toronto-born, L.A.-based celebrity trainer Harley Pasternak-not just the quads and glutes, but the inner thighs and groin, too.

Technique
Sit on the floor with your knees bent and the soles of your feet together. Keep good posture with your head up and your shoulders pulled back. Hold on to your feet and put your elbows inside your knees. Try to get your heels as close to your body as you comfortably can. Using your elbows, gently push your knees out. You will feel the stretch from inside your legs and up into your groin. Hold here for 20 to 30 seconds, recommends Pasternak.

Find out more about the benefits of this stretch.

Shoulder Sweeps

Activities that have us repeatedly leaning forward, such as running, biking and even sitting at a desk, make us slouch. This move will reset your posture.

Technique
Stand against a wall so your tailbone, shoulder blades and head are all pressed against the wall. Hold your hands at shoulder level with your elbows bent at 45 degrees, and palms facing forward. Slowly extend your arms up the wall, pointing your hands as far up as they’ll go, not moving your tailbone, shoulder blades or head, and keeping them pressed against the wall. “Be slow and controlled, and try to reach as high as you can,” says Tate. Return to the starting position slowly. You should take about five to 10 seconds to reach up, and another five to 10 seconds to bring your arms back down. Repeat from eight to 12 times (if you have shoulder issues, try three to five times). “It’s surprising how challenging it can be,” says Tate. You’ll feel the stretch across your chest and shoulders, and up your back.

Find out more about the benefits of this stretch.

Hamstring Stretch

Olympic gold-medal-winning bobsledder, Heather Moyse recommends doing this hamstrings move after lower body activities such as walking, running or cycling.

Technique
To start, stand upright with your feet shoulder-width apart and your hands at your sides. Bring your left foot forward and lift toes off the ground. Put your hands on your thighs for balance. Bend at the waist and the right knee as you lower your body; feel the stretch through the back of your left leg. Hold here until the muscle relaxes (which is usually about 10 seconds, Moyse suggests). Stand back up and stretch the other leg the same way.

Find out more about the benefits of this stretch.

Glutes Stretch

Do this stretch after being physically active to increase flexibility and prevent pain and future injury.

Technique
Start out on all fours, with your back flat and your hands and knees shoulder-width apart. Bring your left knee to the left hand and your left ankle up and toward your right hip. As you do that, extend your right leg so your thigh is close to the floor as you drop your hips and rest on your forearms. “Breathe deeply, and always keep your back and neck aligned,” says Bowie. Hold the stretch for a minimum of 20 seconds. Try to do this up to three times with each leg.

Find out more about the benefits of this stretch.

Hamstring Stretch with Chair

“Your muscles tighten when you exercise,” says Gidon Gabbay, a personal trainer and the owner of G Force Home Training in Toronto.

“Stretching lengthens muscles and helps with repair, so you won’t feel sore the next day.”

Technique
Position yourself about a foot and a half (half a metre) behind a chair. Stand up straight, with your shoulders back and feet pointing forward. Keep your knees straight, but not locked. Keeping your neck aligned with your back throughout this move, bend at the hips to a 90-degree angle. “Don’t round your back,” says Gabbay. “Put your weight onto your hands.” (You may need to move the chair forward so you are putting the weight of your body on the chair and not holding yourself up-you’ll feel the stretch more this way.) Hold for 30 seconds.

Find out more about the benefits of this stretch.

Lunge Quad Stretch

Try this move to stretch your gluteal (butt), quadriceps (fronts of thighs) and calf muscles.

Technique
Step forward with your left foot and lunge down, so your left thigh is parallel to the floor. Hold for 20 seconds. Rest your back (right) knee on the floor and grasp your right foot with your right hand. If you need to, rest your left hand on a wall for balance. Hold for 20 seconds. Repeat on the other side. “It’s important to stay upright with an open chest,” says Faber. “You don’t want to be hunched over. You want your shoulders back and down.” Give it a go!

Find out more about the benefits of this stretch.

The post 10 essential stretches for summer athletes appeared first on Best Health.

Source: Best Health magazine, November/December 2013; Illustration by Wendy Ding

Winter sport-related injuries are common. ‘Downhill skiers or boarders hurt themselves in falls, and cross-country skiers may develop chronic soreness due to the repetitive nature of the movement,’ says Peter Levidis, athletic therapist at S.P.O.R.T. Specialists Inc. in Dorval, Que. ‘The cold is also a factor and warrants a thorough warm-up.’

Proper stretching can help, too. Levidis likes this kneeling quad exercise’which, while stretching the quads (that large muscle group on the front of your thigh), can also be part of a strength-training routine. ‘This works the eccentric component [the lowering phase] of the quads, which ‘is important to prevent injuries from muscle pulls.’ Bonus: It’s also an ab-strengthening move.

Technique

Balancing on your knees and maintaining a tight core, cross arms in front of you. Inhale, clench the glutes, and as you exhale, slowly lean backwards until you feel your quads contract and pull. Hold for two breaths, then return to start; do this 10 times. For strength training, do three or four sets of 10 to really challenge the body.

This article originally appeared in the Nov/Dec 2013 issue of Best Health. Subscribe today to get the full Best Health experience’and never miss an issue!

The post Kneeling Quad Stretch appeared first on Best Health.

Source: Best Health magazine, October 2013; Illustration by Kagan McLeod

The iliotibial (IT) band is a thick layer of connective tissue that runs along the outside of the thigh from hip to shin, attaching to the knee and helping to stabilize and move the hip and knee joints. If it is tight, it can cause major problems. When runners think they have knee issues, it might actually be a tight or inflamed IT band. Anyone who stands for long periods can experience it, too.

‘To stretch the IT band, you need to strengthen and stretch the muscles that are around it’particularly the glutes, hamstrings and quads,’ says Tim ‘Janzen, a registered massage therapist and clinical supervisor for the Niagara Women’s Half Marathon post-race clinic.

Technique

Lie on your left side. Bend your right leg back while also reaching behind to pull your right heel against your bottom. Drop right knee toward the floor. Keep your spine neutral; don’t ‘bounce’ that leg’it should feel like a gentle pull. Next, place your left foot on top of your right knee as shown, and gently press it toward the floor. Hold for seven deep breaths. Switch sides and repeat.

If you have severe tightness, you should see a specialist to get the tissue massaged.

This article originally appeared in the October 2013 issue of Best Health. Subscribe today to get the full Best Health experience’and never miss an issue!

The post IT Band Stretch appeared first on Best Health.

Source: Web exclusive: November 2011

Flexibility is probably the most neglected of the fitness triumvirate. Cardio burns calories and strength training builds muscle, but stretching? Even though we know its benefits, it’s all too easy to do a few token post-workout moves and then sprint for the shower, or hit a yoga class every week or two and think that’s all the body needs.

But stretching is more important than most of us think, says Nikos Apostolopoulos, director of the Microstretching Clinic in Vancouver. ‘Movement is what is closest to the soul,’ he says, quoting Aristotle. ‘If we’re unable to move pain free, it affects us mentally and physically.’

What makes a person flexible?

‘The first thing that determines flexibility is joint structure,’ Apostolopoulos says, and that’s something we can’t do much about. Some of us are just born with greater range of motion in the joints’think of a ballet dancer who can go farther than 180 degrees in the splits. Mere mortals can’t compete with that, and shouldn’t try to.

Ligaments, which join bone to bone, and tendons, which connect muscle to bone, also have much to do with innate flexibility. ‘Some people are born with looser ligaments, which means they have more ability to move through the joints,’ Apostolopoulos explains.

The true range of motion most of us have to work with is in muscle, which Apostolopoulos says can stretch up to one-and-a-half times its length. By working on muscle, we can increase flexibility and increase range of motion.

Age doesn’t (really) matter

Yes, age affects your flexibility”after the age of 35 your tendons start crystallizing,’ says Apostolopoulos. ‘It’s harder to increase your range of motion naturally.’ But by no means does that mean you should throw in the towel, he adds. ‘You can increase your flexibility well into your 80s.’

Stretch long, stretch often

To get more flexible, Apostolopoulos recommends stretching each muscle group daily for 60 seconds at a time, three times per muscle group. For instance, you might stretch your left hamstring for 60 seconds, then your right, then repeat two more times. But be gentle, he warns: ’60 seconds of a gentle stretch, not a hard stretch.’

Find the right position

‘Most people don’t put their bodies in a proper position that will facilitate the ability to relax the nervous system,’ says Apostolopoulos’and the greatest flexibility gains are made when the body and mind are relaxed. To that end, he recommends finding a stable position that will allow the whole body to relax (this generally means reclining on the ground’see examples of various stretches on his website) and aiming for proper body position in each stretch”square hips, square shoulders and your feet have to be shoulder width apart.’

Timing is key

Not only shouldn’t you do static stretching before exercise, Apostolopoulos says, but’contrary to what many trainers recommend’you should avoid it after exercise when muscles are warm, because warm muscles and tendons, he says, will stretch too far. Try for yourself and see which method works for you in terms of relieving tightness and promoting flexibility. Two or more hours after activity, he adds, ‘your muscles are cold and you know how far you can go.’ Better yet, try gentle stretching before bed. Done properly, stretching will help relax the nervous system, meaning you’ll sleep better’and better sleep means better muscle recovery, too.

No pain, all gain

Apostolopoulos’s primary concern’and the foundation of Microstretching’is spreading the word that not only doesn’t stretching have to hurt, it shouldn’t. And once you’ve caused pain, he says, you’ve gone too far. ‘You cause pain, you cause inflammation,’ he says’the reason that you might be sore the day after an intense stretching session. He compares the optimal feeling to putting your hand in lukewarm water, or to three or four on a scale of one to 10. ‘It has to be gentle,’ he says. ‘You are trying to prevent the nervous system from reacting.’

The bottom line? Don’t be aggressive when you stretch. And above all, relax. ‘Stretching does not have to be intense and it does not have to be painful,’ says Apostolopoulos. ‘With flexibility and stretching, I often say the greatest gains are made with no pain.’

The post How to be more flexible appeared first on Best Health.

Tree pose variation

Also known as Vrksasana.

In humans, this pose:

Stretches inner thighs, chest and shoulders
Strengthens calves, ankles and spine
Improves sense of balance

Downward-facing dog

Also known as Adho Mukha Svanasana.

In humans, this pose:

Strengthens arms and legs
Streches shoulders, hamstrings, calves, arches and hands
Improves digestion
Energizes the body

Half lord of the fishes

Also known as Ardha Matsyendrasana.

In humans, this pose:

Stretches neck, shoulders and hips
Energizes spine
Reduces asthma
Relieves fatigue and back pain

Half lord of the fishes

Also known as Ardha Matsyendrasana.

In humans, this pose:

Stretches neck, shoulders and hips
Energizes spine
Reduces asthma
Relieves fatigue and back pain

Plow pose

Also known as Halasana.

In humans, this pose:

Stretches shoulders and spine
Relieves stress
Reduces fatigue

Lord of the dance

Also known as Natarajasana.

In humans, this pose:

Streches shoulders, chest, abdomen and thighs
Strengthens legs and ankles
Improves sense of balance

Yoga dogs and more!

For more of these flexible pups, check out Yoga Dogs, created by professional photographer Daniel Borris. Borris’ creations also include calendars featuring dogs, puppies, cat and kittens doing yoga.

Related:
Yoga for beginners
How your dog can make you healthier
3 soothing yoga moves

The post Dogs doing yoga! appeared first on Best Health.

Source: Web exclusive, July 2011

As you start Week 4 of the Summer Slim-Down plan, take a moment to acknowledge that the end of this week marks the halfway point of the eight-week program. Enjoy your success so far!

Of course, you’ll continue to stay active and eat well once the eight weeks is over. But making it this far is a wonderful accomplishment toward overall healthier living, now and in the future.

What you can do every day

If you haven’t done so already, consider how day-to-day activities have a positive impact on your health, fitness and weight-loss goals even if they’re not listed here as an actual workout.

For example, do you (or could you) walk the dog, garden, walk or cycle to work or play outside with your family more often? All these little efforts count toward your overall health and weight-loss results.

Interval training

You might notice that your cardio workouts are beginning to include more intervals, where you switch back and forth from bouts of challenging exercise to bouts of exercise at a more comfortable, moderate pace. Interval training is an effective way to boost fitness and calorie burn.

Push yourself to exercise intensely during the short, challenging intervals (e.g., a recommended RPE of 7 to 8’read last week’s workout plan for an explanation of RPE). After each intense interval, you will get the chance to recover and catch your breath at an easier pace (e.g., a recommended RPE of 5 to 6 or lower).

Because interval training can be tough, it’s best to include less strenuous cardio throughout the week as well, so you stay energized with a variety of cardio styles.

Before you begin

The workouts in this eight-week program have been designed for healthy men and women who are at a beginner to intermediate fitness level. Please check with your doctor before beginning this program to ensure exercise is safe and appropriate for you at this time.

Workout for day 1 (45 minutes):

Warm up for 3 minutes.

Do a 35-minute cardio session:
‘ First 5 minutes: Exercise at an RPE of about 5 to 6.
‘ Next 20 minutes: Alternate between 1 minute of exercise at an RPE of 7 to 8 and 3 minutes of exercise at an RPE of 5 to 6, in that order (five cycles total).
‘ Next 10 minutes: 5 to 6 RPE.

Final 7 minutes: Cool down at an RPE of about 2 to 3. Stretch.

Workout for day 2 (60 minutes):

Cardio (40 minutes): After warming up for 3 to 5 minutes, exercise at an RPE of 5 to 7 for about 35 minutes. Cool down (RPE 2 to 4) for at least two minutes.

Strength (10 to 15 minutes): Continue to do two sets (eight to 12 reps) of the strength exercises you’ve been doing for the past few weeks, incorporating the following recent changes’and two new changes’into this week’s routine:

‘ Hold heavy dumbbells during squats and alternating reverse lunges.

‘ Instead of alternating biceps curls, bend and extend both arms at the same time for more intensity.

‘ New exercise: Side shoulder raises: Holding dumbbells, stand with feet hip-width apart. Raise arms to sides until hands are in line with shoulders. Lower arms. Do this exercise after you do back rows and before you do alternating reverse lunges.

‘ New challenge: If you feel strong enough, hold your arms out to the sides or reach them overhead as you do low back extensions.

Flexibility (4-5 minutes): Stretch your arms, shoulders, chest, back, hips and legs, holding each stretch for 20 to 30 seconds.

Workout for day 3 (50 minutes):

Repeat cardio workout from day 1. If you feel strong enough, try alternating 1 minute at an RPE of 7 to 8 and 2 minutes (instead of three minutes) at an RPE of 5 to 6.

After you’ve cooled down from cardio and before you stretch, add two sets of each of the following exercises:

‘ Stationary lunges: Stand with right foot back, heel up. Lower back knee to floor; keep front knee aligned over front ankle and behind front toes. Do eight to 12 reps per side.

‘ Triceps push-ups: Get into a push-up position on your knees or toes with hands shoulder-width apart, arms straight but elbows not locked. Lower body toward floor, keeping elbows close to body and pointing behind you (not splayed out to side). Do eight to 12 reps.

‘ Plank: Balance on your forearms with knees or toes on floor. Keep body straight and neck neutral. Hold for 20 to 30 seconds, breathing normally.

Workout for day 4 (60 minutes):

Repeat workout from day 2.

Workout for day 5 (at least 20 minutes):

Go for a brisk walk.

Amanda Vogel is a certified fitness instructor with an MA in human kinetics.

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The post Summer Slim-Down workout plan: Week 4 appeared first on Best Health.

Working at a desk all day can be hard on your back. Sitting puts more pressure on your back than any other position, according to the College of Family Physicians of Canada. To help ease some of that tension, the CFPC recommends making adjustments to the way you sit, such as keeping our knees in line with your hips and turning with your whole body rather than at the waist. While adjustments might not protect back pain entirely, they might help relieve some pressure on your back.

Careful stretching is another way to ease back tension during a long day of sitting. Esther Gokhale, the California-based author of 8 Steps to a Pain-Free Back, has developed a method for stretching while seated that she calls “stretchsitting.” [The method] immediately decompresses your discs, preventing them from damage and allowing them to heal, allows you to sit for extended periods without squirming,” she says.

Click through for her step-by-step technique. Remember to check with your doctor before trying this or any new physical activity.

When sitting is a pain

Working at a desk all day can be hard on your back. Sitting puts more pressure on your back than any other position, according to the College of Family Physicians of Canada. To help ease some of that tension, the CFPC recommends making adjustments to the way you sit, such as keeping our knees in line with your hips and turning with your whole body rather than at the waist. While adjustments might not protect back pain entirely, they might help relieve some pressure on your back.

Careful stretching is another way to ease back tension during a long day of sitting. Esther Gokhale, the California-based author of 8 Steps to a Pain-Free Back, has developed a method for stretching while seated that she calls “stretchsitting.” [The method] immediately decompresses your discs, preventing them from damage and allowing them to heal, allows you to sit for extended periods without squirming,” she says.

Click through for her step-by-step technique. Remember to check with your doctor before trying this or any new physical activity.

When sitting is a pain

Working at a desk all day can be hard on your back. Sitting puts more pressure on your back than any other position, according to the College of Family Physicians of Canada. To help ease some of that tension, the CFPC recommends making adjustments to the way you sit, such as keeping our knees in line with your hips and turning with your whole body rather than at the waist. While adjustments might not protect back pain entirely, they might help relieve some pressure on your back.

Careful stretching is another way to ease back tension during a long day of sitting. Esther Gokhale, the California-based author of 8 Steps to a Pain-Free Back, has developed a method for stretching while seated that she calls “stretchsitting.” [The method] immediately decompresses your discs, preventing them from damage and allowing them to heal, allows you to sit for extended periods without squirming,” she says.

Click through for her step-by-step technique. Remember to check with your doctor before trying this or any new physical activity.

Step 1

Before you begin, attach a cushion to your chair so that it hits you at mid-back, below the shoulder blades.

Step 2

Sit with your bottom all the way back in the chair.

Step 3

Lean forward from the hips and tilt your ribcage forward, as if you are doing a mini-crunch.

Step 4

Hold the armrests or side bars on your chair and, while still tilted forward, press against them to get a gentle stretch in your lower back.

Step 5

Keeping the stretch, lean back from your hips and press your mid-back on to the cushion.

Step 6

Come out of the mini-crunch and relax completely, letting the cushion keep you in mild traction.

Step 7

Roll each shoulder back and rest your hands close in to your body.

Step 8

Angle your chin down slightly, letting the back of your neck be long.

Related:
3 moves to strengthen your back
5 reasons to try yoga this year
How to ease muscle pain after exercise

The post A new way to stretch out back pain appeared first on Best Health.