BEST DAILY STRETCHING ROUTINE – 8 min Dynamic Stretching Warm Up Routine
Opens in a new windowverywellfit.com
Quadriceps stretch
2. Hamstring Stretch: This stretch targets the muscles on the back of your thigh. Sit on the floor with both legs extended straight in front of you. Reach forward and try to touch your toes, keeping your back straight. If you can’t reach your toes, use a strap or towel to assist you. Hold for 30 seconds and repeat.
Opens in a new windowyoga15.com
Hamstring stretch
3. Calf Stretch: This stretch targets the muscles in your lower leg. Stand facing a wall, place your hands on the wall at shoulder height, and step one leg back with your heel flat on the floor. Lean into the wall until you feel a stretch in your calf. Hold for 30 seconds and repeat on the other side.
Opens in a new windowself.com
Calf stretch
4. Iliotibial Band (IT Band) Stretch: This stretch targets the IT band, a connective tissue on the outside of your thigh that can become tight in runners. Stand near a wall or something you can use to balance yourself. Cross your left ankle behind your right ankle and lean your torso towards your right side. Hold for 30 seconds and repeat on the other side.
Opens in a new windowwww.verywellfit.com
IT band stretch
5. Piriformis Stretch: This stretch targets the piriformis muscle, a deep hip muscle that can contribute to sciatica pain. Lie on your back with both knees bent and feet flat on the floor. Cross your right ankle over your left knee and gently pull your left leg towards your chest until you feel a stretch in your right buttock. Hold for 30 seconds and repeat on the other side.
Opens in a new windowwww.spine-health.com
Piriformis stretch
Remember, proper form and listening to your body are crucial when performing stretches. Start slowly, breathe deeply, and avoid bouncing. If you experience any pain, stop the stretch and consult a healthcare professional or certified trainer for personalized guidance.