The Best Stretching Exercising You Can Do At Home
There are a lot of great stretching exercises that help to alleviate stress in the body and warm up all of the muscles. Many of the better stretches turn into a full body stretch, allowing you to gain more flexibility in the body and improve your movements.
If you spend 15 minutes on stretching exercises every morning, it will better prepare you for the rest of the day.
Stretch 1 – Back Extensors
This is a good stretch because it will help to stretch the entire spine, and it's great for people that regularly get a Theraputic Massage. For those of you who spend time in an office chair all day, it will prevent you from slouching and provide you with better posture. Throughout the postural muscles, there is a weakness found in a lot of people. This can help to strengthen these muscles, keeping you more erect.
To perform the stretch, sit up and hold your upper abs. Breath in and stretch your spine. Let your shoulders and next relax. Now contract the abs and that will release and relax the erector spinae muscle group. Now lean forward with a straight back and reach for your ankles. Pull to the barrier and hold for two seconds. Then release and return to neutral. You can repeat this stretch several times.
You will notice the stretch going into the lower lumbar region of your back. Since this is going to stretch three muscles within your back, you will notice a big difference after doing these stretches a few days in a row.
Stretch 2 – Hip Flexors
When you’re stretching your body, you also want to stretch muscles that will help with your overall mobility. This hip flexor is going to stretch your Psoas Major and Minor. Whether you play sports or not, it will help to open your stride and make all of your movements more efficient. The hip flexor is the major muscle responsible for your posture. This will stretch from your upper thigh down through the attachments of your lower lumbar.
To get started, rest one knee on a pillow. Keep your back straight, your stomach tight and your pelvis neutral. If your right knee is on the pillow, then your right hand should be on your hip. The other hand should be on your other knee, which is at a 90 degree angle. Take a deep breath, keeping your arms and shoulders relaxed.
You will want to stretch the muscles in your gluteus maximus (buttocks). Tighten your buttocks and extend your hip. Push forward from the hip and keep your hand passive. Then keep pushing until you’re just a little sore. Hold for two seconds and then return to a neutral position. You can do this stretch several times. To avoid any kind of strain, make sure your knee does not go past the front of your foot.
Stretch 3 – Spine Rotator
Your spine contains a total of 24 vertebrae and each need to move on their own to have the best possible motion. The way to ensure this happens is through stretch. Using the spine rotator stretch, you will be able to practice a rotational movement that allows you to strengthen the back muscles.
Sit down and keep your back as straight as possible. Cross one leg over the other and relax. Use your palms to balance and breathe deep. Elongate and rotate the spine. Breathe out and rotate your spine as far as you can go. Place your arm at your knee to provide leverage. Turn your head at the same time as though you’re looking over your shoulder. Hold the pose for two seconds and repeat the stretch several times.
Throughout the stretch, you will be stimulating the synovial fluids which are responsible for lubricating the joints. From the base of the spine to the base of the neck, the stretch covers it all. People with chronic back pain should consider a Massage for Pain Relief.
Stretch 4 – Outside Lateral Gluteus Maximus
The main advantage to this stretch is that it will strengthen your pelvis. This helps with back alignment and running as well. Your spinal mobility can be improved and you will take some of the weight off your spine when performing the stretch.
Lie on your back with a raised knee 90 degrees. Rotate thigh by turning your foot to the inside and breathe in deep. Place one hand on a knee and the other on the ankle. Move the knee to your opposite shoulder using your quads and hips. Breathe out and hold for two seconds. Repeat the stretch several times.
Stretch 5 – Internal Obliques
Symmetry is a natural part of being comfortable, which is often why people need to visit chiropractors and seek massage. The internal obliques will help to achieve the balance that comes from favoring one buttock when sitting frequently as well as tilting the obliques from carrying something heavy on one side, such as a gym bag or a briefcase. An improperly aligned pelvis can lead to vital organs being aligned improperly. Kidneys can get crushed because of one side being higher than the other. As a result, stretching the obliques can provide relief to many vital organs.
To perform an oblique stretch, stand with your feet planted firmly on the ground. Breathe in deep and bend to the side as far as possible. Breathe out and stretch the opposite arm into the air. Look up at the pointed fingers for a deeper stretch. Perform the stretch several times.
Eugene Wood, LMT
Certified Massage Therapist
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| Woman Stretching her Back |
Stretch 1 – Back Extensors
This is a good stretch because it will help to stretch the entire spine, and it's great for people that regularly get a Theraputic Massage. For those of you who spend time in an office chair all day, it will prevent you from slouching and provide you with better posture. Throughout the postural muscles, there is a weakness found in a lot of people. This can help to strengthen these muscles, keeping you more erect.
To perform the stretch, sit up and hold your upper abs. Breath in and stretch your spine. Let your shoulders and next relax. Now contract the abs and that will release and relax the erector spinae muscle group. Now lean forward with a straight back and reach for your ankles. Pull to the barrier and hold for two seconds. Then release and return to neutral. You can repeat this stretch several times.
You will notice the stretch going into the lower lumbar region of your back. Since this is going to stretch three muscles within your back, you will notice a big difference after doing these stretches a few days in a row.
Stretch 2 – Hip Flexors
When you’re stretching your body, you also want to stretch muscles that will help with your overall mobility. This hip flexor is going to stretch your Psoas Major and Minor. Whether you play sports or not, it will help to open your stride and make all of your movements more efficient. The hip flexor is the major muscle responsible for your posture. This will stretch from your upper thigh down through the attachments of your lower lumbar.
To get started, rest one knee on a pillow. Keep your back straight, your stomach tight and your pelvis neutral. If your right knee is on the pillow, then your right hand should be on your hip. The other hand should be on your other knee, which is at a 90 degree angle. Take a deep breath, keeping your arms and shoulders relaxed.
You will want to stretch the muscles in your gluteus maximus (buttocks). Tighten your buttocks and extend your hip. Push forward from the hip and keep your hand passive. Then keep pushing until you’re just a little sore. Hold for two seconds and then return to a neutral position. You can do this stretch several times. To avoid any kind of strain, make sure your knee does not go past the front of your foot.
Stretch 3 – Spine Rotator
Your spine contains a total of 24 vertebrae and each need to move on their own to have the best possible motion. The way to ensure this happens is through stretch. Using the spine rotator stretch, you will be able to practice a rotational movement that allows you to strengthen the back muscles.
Sit down and keep your back as straight as possible. Cross one leg over the other and relax. Use your palms to balance and breathe deep. Elongate and rotate the spine. Breathe out and rotate your spine as far as you can go. Place your arm at your knee to provide leverage. Turn your head at the same time as though you’re looking over your shoulder. Hold the pose for two seconds and repeat the stretch several times.
Throughout the stretch, you will be stimulating the synovial fluids which are responsible for lubricating the joints. From the base of the spine to the base of the neck, the stretch covers it all. People with chronic back pain should consider a Massage for Pain Relief.
Stretch 4 – Outside Lateral Gluteus Maximus
The main advantage to this stretch is that it will strengthen your pelvis. This helps with back alignment and running as well. Your spinal mobility can be improved and you will take some of the weight off your spine when performing the stretch.
Lie on your back with a raised knee 90 degrees. Rotate thigh by turning your foot to the inside and breathe in deep. Place one hand on a knee and the other on the ankle. Move the knee to your opposite shoulder using your quads and hips. Breathe out and hold for two seconds. Repeat the stretch several times.
Stretch 5 – Internal Obliques
Symmetry is a natural part of being comfortable, which is often why people need to visit chiropractors and seek massage. The internal obliques will help to achieve the balance that comes from favoring one buttock when sitting frequently as well as tilting the obliques from carrying something heavy on one side, such as a gym bag or a briefcase. An improperly aligned pelvis can lead to vital organs being aligned improperly. Kidneys can get crushed because of one side being higher than the other. As a result, stretching the obliques can provide relief to many vital organs.
To perform an oblique stretch, stand with your feet planted firmly on the ground. Breathe in deep and bend to the side as far as possible. Breathe out and stretch the opposite arm into the air. Look up at the pointed fingers for a deeper stretch. Perform the stretch several times.
Eugene Wood, LMT
Certified Massage Therapist
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