by Mrs. Jason Lee, 6 Stretching Exercises to Help Your Whole Body Loosen Up. As you bend forward, let gravity pull your arms above your head, keeping your arms straight. For everyone, try incorporating these stretches today to help improve your flexibility and ward off back pain and poor posture in the future. Hold each stretch listed for 15-30 seconds, repeating two or three times, depending on how you feel. These exercises cover all your major muscle groups and can be followed any time of day, including after your workouts. Flexibility is an important part of fitness and overall health. One major caveat, however…, Public gyms can sometimes be a breeding ground for germs that cause illness. Stephanie Mansour, host of the PBS show “Step It Up With Steph,” leads a quick stretch routine that you can do from your bed. Hold position for 30 seconds. You know I am a HUGE advocate for recovery days and getting tons of stretching, foam rolling, yoga, and epsom salt baths in. It takes 5-10 minutes max and you can get all the preceding benefits. Quick stretch routine I found this video and I wanted to share it with everyone! Remember, you should feel a stretch, says Fetters. Happy Monday Fit Girls! Is Yoga Good for a post-workout stretch? To gently stretch your low back, perform the seated lumbar flexion exercise. When you can barely squeeze a workout into your day, taking time to focus on flexibility may feel like, well, a stretch. For those who want to be more active at work, the side bend allowing your back to release tension, so you don’t slump back into bad posture habits.. Keeping a flat back, bend at the waist, shifting your hips backward and weight in your heels until you feel a stretch down the back of your legs. Stretching can be very important for many conditions or simply maintaining a healthy body! Here is a great stretching routine to get your body ready for what ever the workout ahead. Never fear: This quick, easy stretching routine has you covered. 3. There are many ways to perform many different stretches. Hold for five slow breaths. Below are six full-body stretches to target muscles in the arms, spine, core, legs, hip flexors and other important areas. Clasp your hands in front of you and lower your head in line with your arms. Slowly straighten your front leg, keeping your hands planted on the floor. (B) Exhale as you hinge forward from your hips (without rounding your back) and place your palms on the ground. Play. Whether you’re just learning how to start working out or you’ve been hitting the gym regularly for years, incorporating regular stretching exercises into your routine can help prevent injury and keep you performing at your best. Bring your left knee towards your chest, then guide it across your body to the right with help from your right hand placed outside of left knee. This stretch is great for the lower body, especially the hamstrings and hip flexors. Happy Monday Fit Girls! You can do morning stretches to start your day right or tack on a few stretches after doing your resistance band exercises or stairs workout. Here are eight stretches to add to your morning routine to feel strong, flexible and grounded. This video is sped up so take your time. © Copyright 2020, 10 Virtual Games to Play When You Can't Be Together, 21 Easy Christmas Breakfast Casseroles to Make Ahead (or the Morning Of), Easy Homemade Carpet Cleaners to Tackle Every Stain, The Ultimate Holiday Tipping Checklist (and How Much to Give), 14 Great Christmas Movies You Can Watch Right Now on Netflix. All of the muscles in the body are gently stretched with this yoga infused workout that takes less than five minutes of your day to complete. © 2005-2020 Healthline Media a Red Ventures Company. Including some stretching in your daily morning routine can help energize you for the day. Check out this quick stretch routine! Hold this position for 30 seconds. Muscles worked:erector spinae, glutes, low back. 9. Stephanie Mansour, host of the PBS show “Step It Up With Steph,” leads a quick stretch routine that you can do from your bed. Inhale as you sit tall. wavehealthandfitness Uncategorized August 1, 2019 August 1, 2019 2 Minutes. Hold for five deep breaths. Whether you're headed out on the road, trail or treadmill, it's important to do some dynamic stretches before running to prevent injury. This 5-minute dynamic stretching routine will help you power through the day with more energy minus the caffeine jitters. Deepen each stretch with every exhalation, and stop if you feel any strain or pain. Quick Stretch Routine Home | Everyday Health & Fitness | Flexibility | Quick Stretch Routine. The key with any warm up, is to move the body that is similar to the activity you are about to do. Tightness in the chest and shoulders is often found in people with poor posture. Not sure where to start? Monday: Benchpress 4x2-10 (depends on what % im at the current week) Larsenpress 2x10 rpe 8. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? Offers may be subject to change without notice. This article tells you whether you can lose weight by walking 1…. I have to confess: Even though I’m well aware of its importance, I don’t stretch as often as I should. Quick Stretch & Bodyworks (QSB) is a Sports Health & Wellness establishment that offers the uniqueness of having top notch Massage Therapists and Sports Performance professionals under one roof. (B) Breathe out as you bend your upper body to the right. It takes 5-10 minutes max and you can get all the preceding benefits. Whether you run on an empty stomach or have a snack beforehand is really up to you. Keep the soles of the feet touching. Hold for a count of 10. Stretch your other leg back with your shin (or knee) on the floor, then lean forwards ever so slightly to feel the stretch (if you don’t already!). Only go as far as your shoulder flexibility will allow. Hold for 30 seconds. That could mean you can skip that coffee until midmorning, when you might need it more. Quick Full Body Stretching Routine. I offer personal one on one sessions as well as group sessions. Here’s Tips on How and When to Exercise That Can Help, The Pros and Cons of Running on an Empty Stomach, Germs at the Gym: How to Work Out Without Worry, How to Do Crunches and Other Exercises for Toned Abs. Spinal twists are a great release exercise: They can help improve back pain and increase mobility. For detailed instructions and larger photos, click on the name of each stretch. Does Walking 1 Hour Every Day Aid Weight Loss? Healthline Media does not provide medical advice, diagnosis, or treatment. Switch sides. 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