Usually we think of stretching the muscles after exercise so that they don’t hurt afterward. But the reality is that muscle stretching is recommended every day, regardless of whether we have exercised or not.
Stretching every day prevents the muscles from shortening and also helps prevent injuries since many times these are produced by lack of mobility. It also promotes the elasticity and flexibility of the whole body and reduces postural pain.
1. Long step forward stretching:
Muscles involved: Psoas, iliacus, quadratus lumborum, and piriformis.
How to:
- Take a long step position with your left foot in front, and bend your front knee at an angle of 90 degrees.
- Take your right foot from behind, and pull it to your pelvis with your hand.
- Then switch legs.
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2. Sitting forward bend:
Muscles involved: Posterior muscles, hamstrings, and calves.
How to:
- Sit down on the floor, and keep your legs straight and together.
- With your legs pressed to the floor, slowly bend your upper body forward.
3. Sitting pigeon pose:
Muscles involved: Anterior tibial muscle.
How to:
- Sit down on the floor.
- Place your right hand behind your back.
- Put your right foot slightly above your left knee, and keep it there with your free hand.
- Repeat with your left leg.
Related article: How Can I Combat Stiffness In My Legs? This Yoga Workout Combats This Problem
4. Glutes stretching:
Muscles involved: Glutes.
How to:
- Sit down on the floor.
- Straighten your back.
- Slowly pull your leg to your chest by turning your hip outward.
- Repeat with the other leg.
5. Butterfly pose:
Muscles involved: Adductors.
How to:
- In a sitting position, place your feet together, and bend your knees.
- Keep your back straight.
- Carefully push your knees down with your hands, trying to reach the floor.
- Important: if you want to intensify the stretch, move your heels to your body as much as possible.
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6. Leaning forward to one leg:
Muscles involved: Posterior muscles and hamstrings.
How to:
- Straighten up, and place one foot ahead of the other.
- Keep your back straight.
- Put your hands on your hips, and bend your upper body forward.
- Repeat the exercise with your other foot in front.
7. Side bends with support:
Muscles involved: Abdominal external oblique muscles and lats.
How to:
- Straighten up, and slowly bend your upper body to the right.
- Repeat the exercise to the other side.
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8. Spinal twist:
Muscles involved: Glutes and abdominal external oblique muscles.
How to:
- Lie down on the floor.
- Bend your right knee, and move your leg to the left across your body.
- Press slightly with your hand to intensify the stretch.
- Repeat with your other leg.
9. Downward facing dog pose near the wall:
Muscles involved: Pectoral muscles and lats.
How to:
- Stand against the wall, and make sure that the distance is enough to keep your upper body parallel to the floor.
- Take the position shown in the picture, and then slightly stretch your chest down.
Related article: Can Yoga Build A Stronger Butt? These 11 Exercises Prove It Really Does
10. Extended triangle pose:
Muscles involved: Abdominal external oblique muscles.
How to:
- Straighten up with your feet slightly wider than your shoulders.
- Extend your arms to the sides.
- Your right foot looks outward, and your left foot is turned at 90 degrees to your upper body.
- Put your right hand on your right shin, and, by keeping your back straight, raise your other arm.
- At the same time, move your pelvis backward and down.
- Repeat the exercise on the other side.
11. Neck back muscles stretching:
Muscles involved: Traps.
How to:
- Take a standing position with your legs together.
- Slowly push your hips backward, and, with the help of your hands, bend your head forward.
- Try to touch your chest with your chin.
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12. Shoulder side stretching:
Muscles involved: Side delts.
How to:
- Straighten your arm across your body, and slightly press it with your other hand to intensify the stretch.
- Repeat the exercise with your other arm.
13. Pelvic muscles stretching:
Muscles involved: Adductor muscles and hamstrings.
How to:
- Sit down on the floor, and stretch your legs widely.
- Don’t bend your knees, and keep your legs on the floor.
- Bend forward by sliding your arms over your shins, and pull your upper body after them.
Related article: Your Yoga Cool-Down Routine To Compliment Your Workout Efforts
14. Pectoral muscles stretching:
Muscles involved: Pectoral muscles and lats.
How to:
- Straighten up with your face to the wall.
- Put your hand on the wall, and slowly turn away from it.
- Repeat with the other hand.
15. Camel pose:
Muscles involved: Abdominal and abdominal external oblique muscles.
How to:
- Sit down on your heels, place your hands behind your back.
- Push your hips forward and upward.
- Don’t overstrain your lower back.
Related article: 5 Yoga Exercises To Strengthen Impingement Shoulder & Rotator Cuff
16. Child’s pose:
Muscles involved: Lats.
How to:
- Get down on all fours, and slowly move your hips backward.
- Trying to touch the floor with your forehead.
17. Neck side muscles stretching:
Muscles involved: Sternocleidomastoid muscle and upper trapezius.
How to:
- Take a sitting position, straighten your back, and, with the help of your left hand, bend your head to the left.
- Try to touch your shoulder with your ear.
- Repeat the exercise in the other direction.
Related article: Seven Yoga Poses To Do Post-Workout For An Even Better Workout
18. Neck front muscles stretching:
Muscles involved: Sternocleidomastoid muscle.
How to:
- Put your hands on your hips, straighten your back, and carefully start bending your head backward.
- If you want to make the stretch more intensive, you can put your hands on your forehead and carefully pull down.