Make sure that you stretch both sides. Switch legs, and do at least 2 or 3 repetitions on each side. Then, raise your arms as high as you can until you feel a stretch in your biceps and shoulders. Mayo Clinic does not endorse companies or products. "I like the pretzel stretch because it stretches multiple important postural muscles in one stretch, which can be a huge time saver," Cyrelson says. "It helps open your hips and improve thoracic (mid-back) mobility," he tells SELF.

Hold this stretch for 30 to 60 seconds before switching legs and doing the opposite side. Prolonged wear and tear, if not taken care of, can really do more harm than good. Increasing your flexibility. This leads to strains and discomfort. Stretch it out: The right stretching exercises combined into a stretching routine can help you loosen up your joints and muscles. "Stretching this muscle can prevent potential future sciatica, or help treat it.". Bend your left elbow and turn to the right, placing the back of your arm against your right knee. There’s no doubt that exercising is important to ensure that you stay healthy and in shape. Reach your arms as far as you can, curving your back and shoulders forward. What’s more, it will also help you relax mentally. Bend your right elbow and reach your right hand to touch the top middle of your back. Skipping regular stretching means you risk losing the potential benefits.

Staying flexible as you age is a good idea. This allows you to move them wider a full range of motion (ROM). If you’re unsure about how to stretch safely, ask a certified personal trainer to show you how. (A) Stand with your feet together and your arms straight overhead. Offers may be subject to change without notice. This, in turn, can lead to back pain and other types of musculoskeletal pain. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. As the name suggests, this stretch targets your calf muscles. All rights reserved. © 2020 Condé Nast. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Last medically reviewed on July 23, 2019, Stretching provides many benefits to your body and general well-being. Stand with your feet hip-width apart, and roll your shoulders back and down to release any tension. Halloween activities you can do at home (or nearby), with kids or on your own. High levels of stress can cause your muscles to tense up, which can make you feel as if you’re carrying stress in your body. For example, regular stretching can help keep your hips and hamstrings flexible later in life, says Lynn Millar, PhD. Perrier, E. Journal of Strength and Conditioning Research, July 2011.

When you are in this pose, just close your eyes and feel the stretch.

If you are performing pigeon pose, you need to ensure that you hold it for 10 deep breaths on each side. A single copy of these materials may be reprinted for noncommercial personal use only. According to a 2018 animal study, daily stretching can help improve your circulation. All rights reserved. Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Book: Mayo Clinic Healthy Heart for Life! Stretches groin, hips, inner thigh, obliques. Take a big step forward with your left foot, so that you are in a staggered stance. Whenever you do them, your back, legs, and arms are sure to thank you later. These types of exercises can also help reduce falls in older adults. It is also great for your belly muscles. Tight hamstrings? It just takes a little time. Stretching after a workout doesn’t have to take long, and you can find shortcuts by stretching several muscles groups at once. Stretching at the end of your workout can help boost your flexibility, reduce the risk of injury, and decrease muscle tension in your body. Move from your hands to your forearms to get a deeper stretch, if possible. Relax your head toward the floor and repeat. You should feel this in your right-side pectoral muscles. Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes. No flexibility in your schedule? When you stretch your muscles after a workout, you’re helping to give your body a jump-start on recovery, while also releasing stress and tension, and boosting the flexibility of your joints. New York City-based yoga instructor Shanna Tyler tells SELF that this pose stretches the lower back in a gentle way—plus, it engages your abs, which further supports the lower back. This stretch targets the muscles in your hips, quads, and glutes. Mellower than workout videos and more recovery-focused than learning proper squat form, adopting a comprehensive routine of stretching exercises can help you feel better, body and soul, particularly if you suffer from muscle tension or stiffness. Before you start or end your exercise routine, do practice these six yoga stretches since they can actually enhance your workout … Don't consider stretching a warmup. Drop your left ear to your left shoulder. A dynamic stretch, like the Standing Cat-Camel, moves a muscle group fluidly through an entire range of motion. Reach your right arm up to the ceiling, then bend your elbow to bring your right palm down toward the center of your back.

AskMayoExpert. Put your right hand on the floor, fingers pointing outward, for support. This pose will provide your glutes and quads with a good stretch. Remember the "dynamic warmup": If you're going to perform a specific activity, such as a kick in martial arts or kicking a soccer ball, start out slowly and at low intensity to get your muscles used to it. Better blood flow may also help prevent muscle soreness and stiffness after a workout. Elsevier; 2018. https://www.clinicalkey.com. Not necessarily. You need these 6 yoga stretches to relax your muscles and improve your workout. Kistler, B. 2nd ed. Our website services, content, and products are for informational purposes only. Mayo Clinic; 2019. Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Take five deep breaths. But stretching is an important part of fitness: It can improve your range of motion, increase circulation, and calm your mind—which may help fend off injuries and illness, as well as bring on a better night’s sleep. Now release your fingers, and grab your wrists or fingers behind your back. Flexibility. The most likely reason is that holding the stretch tires out your muscles. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts. She holds a B.A.