Hip flexor stretch on one knee

The benefit of this stretch is that it can target your hip flexor — a very difficult muscle to isolate but one that’s important to stretch because it’s responsible for how you walk and all lower body movement.
If this kneeling stretch is uncomfortable on your knees, try placing a folded towel or pillow under your knee for cushion.
To do this stretch, follow these steps:

1. Kneel on one knee, place your other foot flat on the floor in front of you with your knee bent, and make sure you maintain good posture with your upper body. Make sure that the back foot and leg aren’t turned in. You’ll feel the stretch a little more in your hip flexor if your foot is directly behind your hip.
2. Inhale and as you exhale, squeeze your buttocks and tilt your pelvis under. Feel the front part of your hip lengthen. If you don’t feel the stretch, you may have to squeeze your buttocks and tuck your pelvis a little more.
3. Hold the stretch for 30 seconds or four to five slow, deep breaths.
4. Repeat on the other side.

A few do’s and don’ts for this stretch:

• Do breathe throughout the stretch.
• Do keep your chest lifted and shoulders back.
• Do keep your shoulders directly over your hips — you want to lengthen the front of your hip, not shorten it.
• Don’t hinge forward at your hip.
• Don’t arch your back; just focus on squeezing your buttocks and tucking your pelvis under.

Wrist stretch on all fours

This stretch is my favorite for the wrist and forearm areas; if you have carpal tunnel syndrome, though, you should skip this one. To do this stretch, follow these steps:

1. Kneel on all fours with most of your weight on your knees.
2. Place your left hand palm down, fingers facing back toward your knee (see figure a).
3. Inhale and as you exhale, gently shift your body weight toward your shoulders.
4. Hold the stretch for 30 seconds or four to five slow, deep breaths. Feel the stretch in the palm of your right hand and forearm.
5. Release the stretch and place the back of your hand on the floor with your fingers toward your knee (see Figure b).
6. Hold this stretch for 30 seconds or four to five slow, deep breaths.
7. Repeat these two stretches on your other wrist.

A few do’s and don’ts for this stretch:

• Do keep your shoulder blades down and your body weight shifted toward your heels.
• Don’t put all your weight on the wrist being stretched.
• Don’t bounce during the stretch.

Back extension and abdominal stretch

This stretch is specifically for the abdominals, but it’s also great for the back muscles. The back extension and abdominal stretch increases mobility in your spine and decreases a rounded back.
To do this stretch, follow these steps:

1. Lie on your belly, supporting your upper body with your elbows directly under your shoulders.
2. Lift up out of your shoulders so you aren’t sinking into your shoulder blades.
3. Inhale and as you exhale, lengthen your spine and lift your chest as if you were going to move forward (see Figure).Imagine you’re trying to move forward, but your elbows and hips are glued to the floor.And visualize the space between each vertebra as increasing, lengthening your spine.You should feel this stretch in your abdominals.
4. Hold the stretch for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this stretch:

• Do keep your neck long and in line with the rest of your spine.
• Do keep your shoulder blades down.
• Do pull your belly toward your spine.
• Don’t compress your lower back.
• Don’t think of lifting your chest toward the ceiling; think of your chest pressing up toward the ceiling.

Side lying quad stretch

This quad stretch is one of the easiest stretches to get into and maintain proper form. You should feel this stretch in your back, obliques, neck, and chest all at the same time.
To do this stretch, follow these steps:

1. Lie on your right side with your knees bent close to your chest, and let your head rest on your right arm (see Figure a).
2. Grab the top of your left foot and gently move your ankle back toward your buttocks (see Figure b). Don’t force your heel toward your buttocks. That movement can put pressure on your knee joint.
3. Squeeze your buttocks to increase the stretch, but don’t let your hips roll back. Always keep your hips stacked on top of each other and focus on bringing the knee back.
4. Hold the stretch for 30 seconds, and then lie on your left side and repeat the stretch on your other leg.

A few do’s and don’ts for this stretch:

• Do breathe as you hold the stretch.
• Do squeeze your buttocks to deepen the stretch.
• Don’t jam your heel toward your buttocks.
• Do keep your bottom knee bent for balance.
• Don’t lift the knee — instead try to keep your inner thighs touching.

Seated straddle stretch

This stretch integrates many muscle groups — inner thigh, back, hamstrings — into one stretch. To do this stretch, follow these steps:

1. Sit on the floor with your legs straight, your feet as far apart as possible, and your hands behind your hips; sit up very tall (see Figure A). Keeping your hands behind your hips helps you keep your spine lifted and straight. This position allows you to stretch your back, inner thighs, and hamstrings without creating tension in your shoulders and upper back.
2. Move your hips forward an inch or two until you feel the stretch along both inner thighs.
3. Inhale and as you exhale lean slightly forward, tilting your pelvis back (see Figure B). Your hands are behind your hips in this step, but if you want to add a variation and you’re flexible enough to bring your hands in front of you without rounding your back, you can deepen the stretch by reaching forward as far as you can.
4. Hold the stretch for 30 seconds or four to five slow, deep breaths. Your goal isn’t to get your chest to the floor; it’s to feel a stretch in your inner thighs without your pelvis tucking under or your back rounding or your knees rolling inward. Even though this stretch is common, it can still be difficult because of all the muscles involved.

A few do’s and don’ts for this stretch:

• Do keep your knees and toes facing upward toward the ceiling.
• Do tilt your pelvis back as you lift your chest.
• Do breathe deeply through the entire stretch.
• Do progress slowly through this stretch, spending 15 seconds or so in the comfort zone.
• Don’t place your hands in front of you unless you can keep them there without rounding your spine or tucking your pelvis under.
• Don’t bounce this stretch.

Seated twist with one leg extended

This stretch gives you a rotational stretch for your core and a stretch in your buttocks at the same time. To do this stretch, follow these steps:

1. Sit on the floor with your right leg straight in front of you, your left foot crossed over your right thigh, and your hands on the floor behind you (see Figure A).
2. As you inhale, bring your right knee toward your chest and sit up very straight, lengthening your spine (see Figure B).
3. As you exhale, look over your left shoulder, rotate your spine, and tilt your pelvis back. Pay close attention to the position of your pelvis. If you avoid tucking your pelvis under, and you really think about your tailbone reaching for the wall behind you, then you stretch your abs and back, but you also feel a stretch deep in your buttocks.
4. Hold the stretch for 30 seconds, deepening the stretch with every breath.
5. Switch sides and repeat the same stretch on your other leg.

A few do’s and don’ts for this stretch:

• Do bring your knee close to your chest before you twist.
• Do look over your shoulder to lengthen your neck muscles, too.
• Do lengthen your spine before you rotate.
• Don’t tuck your pelvis under or round your back.

Seated hamstring stretch

Most people find it more comfortable and effective to perform this stretch with the aid of a towel or strap. To do this stretch, follow these steps:

1. Sit on the floor with your right leg straight out in front of you and your left leg bent at a comfortable angle (see Figure A).
2. As you exhale, hinge forward at the hip, keeping your leg straight and your foot flexed (see Figure B). Pay close attention to the position of your pelvis. Your tailbone should be reaching back as you hinge forward at the hips. Don’t get discouraged if your chest is nowhere near your leg. As long as you’re feeling a good deep stretch in the back of your thigh, you’re doing great!
3. Breathe deeply and hold the stretch for 30 seconds. Deepen the stretch with each breath by tilting your pelvis back, lifting your chest, and flexing your foot forward.
4. Repeat the same stretch on your left leg.

A few do’s and don’ts for this stretch:
_ Do gently pull your foot toward your body with the towel or strap.
_ Do keep your knee straight, and try to keep the back of your knee on the floor.
_ Do keep your back straight, not rounded or tensed in your shoulders.
_ Don’t force the stretch or pull too hard on the towel.
_ Don’t look down at your knees; look at the floor in front of your toes