Is your lower back a little tight? Is bending over painful? Fret not – there are little things you can do everyday to help relieve discomfort. There is no need to attend an ultra expensive boutique class in order to work on flexibility! I chose a few of my favorite stretches to help you tackle tightness!
Note – please proceed with caution, and breathe well thought each stretch. Aim to hold each stretch for 30 seconds to a minute. If it is painful at any point, ease off to a range you can breathe evenly in. Then when it becomes more comfortable, increase the stretch for the remainder of time.
Butterfly Stretch
This targets the groin, inner thighs, and back depending the variation.
The first shape (seen below) establishes neutral alignment in the spine, practicing sitting up while getting the stretch in the hips—
This one now follows through with a long spine, increasing the stretch into the hips—
The final variation addresses hips and back— while folding over, aim to get the belly on the heels and lengthen from tailbone to crown of head.
Hip Flexor Lunge
This is my favorite stretch of them all! With all the sitting we do, our hips take a huge toll. If there’s a stretch you should do everyday, it it this one! Take on 90/90 shape lunge, (use a pillow, towel, or mat to cushion your knee) and stack your torso right over the pelvis. The front knee stays over the ankle, and behind the toes, while the back knee remains right under the hip. Push your butt forward to open the hips.
Once you’re done, do the other side!
Knee Breaker Stretch
Don’t let the name scare you! This stretch tackles the quadriceps as well as the hip flexor, making it a double whammy shape! Come into a low lunge and make sure the front knee stays over the ankle and stays right at the toe line. Cushion your back knee and begin to lean forward unto your front thigh. Begin to carefully bend the back knee, bringing the heel closer to your butt.
THIS IS IMPORTANT— If grabbing the foot is painful, then just bend the knee and when it feels more comfortable, you can then pull the foot in. The point of the stretch is to tackle the hips, and if we pike, then we lose the integrity of the stretch. Switch sides and repeat!
Supine Hamstring Stretch
Come to your back, and bend one knee to your chest, and place opposite the foot on the floor. Slowly start to straighten the knee while holding onto the back of your thighs, calf, or ankle. If any of those are not available to you, use a t-shirt, towel, or strap to wrap around your foot. Switch sides!
Make sure to keep the pelvis in a neutral position, and to extend the knee completely.
Arch and Curl
This is a great combination for spine mobility — if the back is stiff, moving through these shapes will help create space between the vertebrae. Come to all fours, with shoulders over the hands and knees under the hips. Cushions knees as you like! Push through with palms and flex (round) the spine to spread shoulder blades wide apart.
Reverse that by pulling the chest up and forward to create spinal extension (arch). Switch from one to the other as many times as you like!
Sitting Spinal Twist
This is a restorative stretch that can be done anytime and anywhere —
Sit with crossed legs, and reach over to one key with the opposite hand. Use the had behind your back to lengthen the spine, and create a deeper rotation. Switch sides and repeat!
Stretching is something you can do anywhere…outside, in your living room while watching TV. I hope these movements I shared can help you increase your flexibility and tighten a few muscles along the way. Start at a pace you are comfortable with. The most important thing is that we start!
If you’re looking for ways to style your hair while working out, check out my YouTube video! Talk soon!
xoxoxo
Alicia
