How to Starr Stretching Again When Your Body Is Stiff as a Board

Reviewed by Tyler Wheeler, MD on May 16, 2021

Keep your upper torso directly and legs apart. So shift your weight in a slow "lunge" to the side over a bent knee (not forward, every bit in a typical lunge). You should feel a stretch forth the inner thigh of the opposite leg, which should be straight as you push your weight to the bent-knee side. Try to hold it for 20 to 30 seconds on each side.

Stand facing a wall a bit more than arm's length away. Put one foot forrad with a bent knee, and the other one back with a straight knee. Anxiety should indicate straight forward. Using your arms to caryatid yourself against the wall, proceed your abdomen firm and lean until you experience the stretch in the dogie muscle of your back leg. Try to keep both feet flat. Hold it for xx to xxx seconds on each side.

Yous can do this sitting or standing. Interlace your fingers with aptitude elbows and put your easily behind your head. Move your elbows gently backward and squeeze your shoulder blades together. You can move your easily to the top of your head -- or a few inches higher up your caput -- to affect different parts of your shoulders and chest.

This one stretches your hip flexors. Lie on your back with your knees aptitude and your feet on the floor about hip-width autonomously. Gently tighten your stomach muscles to help flatten your dorsum and preclude overstretching. Then tighten your butt (glute) muscles as you push your hips up toward the ceiling. Hold for a few seconds and repeat.

Stand up backside a chair with your legs about shoulder-width apart. Put one hand on the chair for balance. On the opposite side, elevator your pes backside you and grab information technology with your free mitt, keeping your aptitude knee pointing straight to the floor. Avert bending forward, and effort not to lock the knee of your standing leg. Pull gently on the leg until you feel the thigh stretch. Hold it for x to 30 seconds.

Information technology stretches your stomach and back muscles. Lie on your belly with your easily facing frontward apartment on the flooring, straight under your shoulders. Stretch your legs out behind y'all and bespeak your toes. Equally you exhale, elevator your chest upwardly and push your hips into the floor. Accept care not to extend your arms so far that you lift your hips upward. Hold the position for 15 to 30 seconds.

Your hip flexors -- muscles that help you lift your knees and bend your waist -- tin can get tight if you're a runner or you sit down for long periods. Driblet one leg back, keeping it directly or slightly bent. Try to go along your torso upright and your spine straight. Drib your tailbone down toward the floor and tuck your butt forward until you lot feel the stretch on the inside thigh of your rear leg. Hold for 20 to thirty seconds and so switch legs.

This ane loosens upwards your inner thighs, groin, hips, and knees. Sit on the floor or a mat and bring your feet together so that your soles affect and your knees bend to contrary sides. With a straight spine, grasp your feet, then lean slowly forward and gently push your thighs down with your elbows until you feel the stretch forth your inner thighs. Hold for fifteen to 30 seconds.

In a standing position, find something to concord for balance. Put 1 straightened leg up on a step or a block. Bend slightly (not across your toes) with the opposite knee until you feel a gentle stretch at the back of the thigh of the raised leg. Bend slightly forrard from your hips if you demand more stretch. Move slowly and evenly, without bouncing. Concur it for 20 to 30 seconds and switch legs.

You'll feel this one in your hips and glutes, and information technology should release some tension in your lower back. Lie on the floor with knees bent and anxiety apartment. Cross one ankle over the reverse thigh and pull them toward your body. Try not to force it. Apply gravity and the weight of your legs to get them closer to your body. Hold for twenty to 30 seconds and and then switch legs.

Stand with your feet hip-width apart. Tighten your belly and pull your shoulders dorsum. With your head slightly forrad, slowly tilt your ear toward the shoulder on the aforementioned side until you feel a stretch. Hold information technology for about 10 seconds, and slowly bring your head back up and do the other side. You lot can increase the stretch by using the hand on the tilting side to gently pull your head downwardly.

This one reaches your quads, hip flexors, lower back, and hamstrings. Prevarication on your back and gently pull one knee toward your chest until you experience a stretch in your lower dorsum. Get out the other leg aptitude if yous accept depression dorsum pain. Otherwise, choose what's more comfortable. If straight, you tin can add together to the stretch by pushing the back of your knee joint toward the floor. Agree it for xxx seconds and so switch legs.

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Source: https://www.webmd.com/fitness-exercise/ss/slideshow-stretches-to-get-loose