Everybody knows the importance of stretching before a workout! Most of us at some point in our lives have either forgotten to stretch or been short on time and just decided not to, only to wake up the next day in so much pain that working out would be impossible!
Stretching the muscles is vital before doing any form of intense exercise, as it warms up the muscles, but we often forget the surprising other benefits that stretching can have if we dedicate our time to it properly pre-workout – one of the biggest benefits being the chance to improve flexibility.
There’s a common misconception that some people are simply born flexible and it’s not something that you can teach – that’s not true! Anyone of any age can build and improve their flexibility, it’s just about knowing the right things to do.
Try adding these stretches to your regular warm-up and practicing them each morning, and you’ll be as supple as your pet cat in no time!
1. Seated shoulder squeeze
Sit on the floor with your knees bent so that your feet are flat on the ground, then clasp your hands together behind your lower back. Squeezing your shoulder blades together, outstretch and slightly raise your arms, then hold it for three seconds and release. Repeat this between 5 and 10 times.
Benefits:
- Relieves shoulder tension
- Straightens back, helping to improve posture
- Strengthens arms and shoulder joints
2. Knee to chest stretch
Lie on your back, with both legs outstretched. Slowly pull one leg towards your chest, keeping the other leg outstretched and your lower back firmly on the floor. Hold this in place with your hands clasped around your knee for thirty seconds, building up this time with more practice. Slowly release the contracted leg back down and repeat with the other.
Benefits:
- Stretches hamstring
- Stretches hips
- Stretches and trains lower back
3. Triceps stretch
Kneel or stand with your back straight, head held high and extend your arms above your head, bend one arm so that your fingertips touch the top middle of your back. Use your other arm to support the bent elbow and pulse it down a few times. Release this position, switch arms and repeat.
Benefits:
- Improves posture
- Stretches shoulders
- Stretches triceps
4. Standing hamstring
A must-do before any workout, and even just first thing each morning. Stand tall, keeping feet hip-width apart, legs slightly bent and arms by your sides. Take a deep breath in and then exhale, as you bend forward from the hips, using your hands to grasp the back of your calves, as low as you comfortably can – hold this in place for up to 45 seconds. To release, slowly roll back up with bent knees. You should see a difference in how low you can comfortably reach with continued practice!
Benefits:
- Stretches back and neck
- Stretches hamstrings and glutes
- Stretches calves
- Improves stamina
5. Lying quad stretch
Lie on one side, then bend your top knee so that your foot is at the same level as your butt – keep your bottom leg outstretched. Grasp the top of your foot and pull it towards your butt, being careful to keep your hips stable so that you aren’t rocking back and forth as you do this. Hold this for between thirty seconds and two minutes, then release, switch sides and repeat.
Benefits:
- Stretches quads
- Stretches shoulders
- Trains balance
6. Lunging hip flex stretch
Kneel on your right knee, with your left foot flat on the floor with your knee bent in front of you. Slowly lean forward, stretching your right hip towards the floor and squeezing your butt in as you do. Holding for thirty seconds, switch sides and repeat.
Benefits:
- Stretches hips
- Stretches quads
- Stretches glutes
- Improves balance
7. Lunge spinal twist
Stand with your feet together and take a big step forward with your left foot, bending your knee and slowly dropping into a lunge. Make sure your right leg is outstretched behind you as you do this, with your toes on the ground – your should feel a stretch in your right thigh. Plant your right hand onto the floor and twist your upper body to the left, rolling your left arm up into a stretch towards the ceiling. Hold for between thirty seconds, switch sides and repeat.
Benefits:
- Stretches hips
- Stretches quads
- Stretches back
8. Butterfly stretch
Sit on the floor with your back straight and the soles of your feet pressed together, with your knees bent out at the sides. Hold onto your ankles and, with your abs engaged, slowly lower your body to your feet as much as you can, while keeping your knees pressed against the floor. Hold for thirty seconds and release.
Benefits:
- Stretches hips
- Stretches glutes
- Stretches back
- Stretches thighs
9. Extended puppy pose
This is a popular pose in the practice of yoga, as it works a number of muscles – and you’ve probably seen your cat do it, too! Start on all fours, then work your arms forward, curling your toes under. Push your hips up and back halfway towards your heels, then push through your arms to engage your arms. You should feel a stretch through your arms and across your back.
Benefits:
- Stretches back
- Stretches glutes
- Stretches shoulders
10. Pretzel stretch
This stretch is a little more complex, but that’s because it works more of your muscles at once, making it also one of the most beneficial. First, lie on your left side with your head resting on your arm, then bend your right knee and hip up as far as you can towards your chest, then let your knee drop to the floor. Making sure you keep your leg and torso in a straight line, bend your left knee and grab your foot with your right hand, bringing your left shoulder blade towards the floor as you do. Hold for up to thirty seconds, switch sides and repeat.
Benefits:
- Stretches quads
- Stretches glutes
- Stretches obliques
- Stretches hips
- Stretches back
11. Standing quad stretch
This one is probably already a part of your warm-up routine, but it’s good to make sure that you are doing it properly to get the most out of it. Start by standing with your feet together, then bend your left knee, using your hand to pull it up towards your butt – make sure you keep your knees pressed together as you do this! Squeeze your glutes for a better stretch at the front of your legs and hold for between thirty seconds and two minutes. If you need help keeping your balance for this long, then keep your free hand against a wall as you do it. Release, then switch sides and repeat.
Benefits:
- Stretches quads
- Improves balance
12. Lying pectoral stretch
This stretch isn’t just a great warm-up, it’s a great cool-down, too. Start by lying on your front with your arms outstretched to each side (so that your body is in a T shape), then push off the ground with your left hand and roll onto your right side, bending your left knee for balance as you do this. This should create a stretch in the pectoral muscles on your right side. Hold for thirty seconds, then roll back down into a T shape and repeat on your left side.
Benefits:
- Stretches chest
- Stretches shoulders
13. Side bend stretch
This is another stretch which works multiple muscles, so be sure to make this a part of your regular routine! Start by kneeling on the floor – legs together, back straight, head high and core engaged. Extend your left leg out to the side, making sure it is in-line with you, not shuffling in front or behind. Rest your left arm on your outstretched leg and start to stretch your right arm overhead, gently leaning over to your left side, and keep pulsing over until you feel a stretch down your right side – make sure you don’t let your hips twist inwards as you do this. Hold the stretch for between thirty seconds and two minutes, then release and repeat on the other side.
Benefits:
- Stretches groin
- Stretches hips
- Stretches inner thighs
- Stretches oblique
14. Figure four stretch
Start by lying on your back with your feet flat on the floor, then bring up your left leg and cross it over your right quad. Lift your right leg off the floor and pull it towards your chest, holding it at the back. When you begin to feel a stretch, hold it for between thirty seconds and two minutes. Release, switch sides, repeat.
Benefits:
- Stretches hips
- Stretches glutes
- Stretches lower back
- Stretches hamstrings
15. Frog stretch
This stretch is similar to the Extended Puppy Pose, but is more geared towards stretching the hips, groin and inner thighs. Start on all fours and spread your knees just a little further than shoulder-width apart, with your toes turned out and the inside of your feet pressed against the floor. Start to shift your hips back towards your heels, coming down to rest on your forearms for a deeper stretch. Hold for up to two minutes, for as long as you feel comfortable.
Benefits:
- Stretches hips
- Stretches groin
- Stretches inner thigh
- Works muscles in upper arms