What kind of stretches should i do

People can start this routine at the top of the body and gradually work down to reduce the likelihood of missing major muscle groups. Beginning a daily stretch routine may seem daunting, particularly for those who already have a busy schedule.

However, it only requires a person to set aside 10—15 minutes each day. Many people choose to fit this in first thing in the morning or just before bed.

Maintaining hip flexibility may help a person avoid some painful conditions, such as hip osteoarthritis. The following exercises aim to stretch different muscles around the hip.

Learn more stretches and exercises for hips here. Running is a high impact activity. If a runner does not stretch properly beforehand, they may risk injury to the muscles. It is also important to stretch after a run. Learn more stretches for runners here.

An athlete must stretch regularly to maintain healthy muscle function. The ideal stretching program will vary among sporting specialties, but it may include the following exercises. Always be cautious not to lock the joints during a stretch. Doing this can cause hyperextension, where the joints extend beyond their normal limits, increasing the risk of injury. If a stretch is painful, do not force the movement. Instead, stop and rest to avoid the risk of a sprain or strain.

Avoid bouncing during stretches, as this can increase the risk of injury. It is important to keep good posture during each stretch. If a person performs stretches correctly, they should not cause excessive discomfort. As you reach down past your knees, you should begin to feel your hamstrings stretching. Hold the stretch for a few seconds before releasing and repeating. Another common hamstring stretch is the hurdler stretch. To do the hurdler stretch, sit down on a mat and tuck one leg in.

Extend the other leg out in front of you and reach toward your toes with both hands. Hold the position for 10 to 15 seconds before releasing.

Repeat with the other leg. Because your entire body is connected with the hips, it takes on a lot of impact every day. You may find that it changes the way your entire body feels. Bring your left foot up and step into a deep lunge with your foot outside of your planted hand. Gently rock back and forth and do circular motions in this position. When finished, bring your left foot back into the plank position and repeat the exercise with the right side.

In yoga, this is similar to pigeon pose. Using a mat, sit down and bend one knee in front of you at a degree angle. Your calf should be lined up with your body and your leg should be sitting flat on the mat. Your other leg should be bent at a degree angle behind you. Keep both feet flexed. If you need a deeper stretch, lean forward toward your front leg and bring your forehead to the ground.

Hold the position for at least 30 seconds. Switch legs. Arm stretches should be a key component to your exercise routine, especially before and after upper body workouts. The main muscles you want to stretch here are your biceps, your triceps and your forearms.

It can be difficult to target the biceps specifically, but the bicep wall stretch is one of the more effective arm stretches. To do it, find a wall or pole.

Place one hand against the wall and slowly turn away from the wall. You can either keep your arm flush to the wall or not. You will feel a pull in your biceps. Adjust the placement of your hand to a higher or lower position on the wall to target different areas of your bicep. Now the forearm stretch. To work the forearms, extend one of your arms directly in front of you. Keep your arm straight and with the other hand, grab your finger and gently pull back.

You will feel the pressure in your wrist and your forearm. Hold for 20 to 30 seconds before releasing and repeating. There are a number of back stretches that you can do, but some of the more basic ones target your lower back, upper back and the space between your shoulder blades. The seated spinal twist is similar to the torso rotation for the IT band. It not only works your back but targets your hips, glutes and IT band. To perform this stretch, sit down and place both legs in front of you.

Tuck one leg in, bending at the knee and place your foot to the other side of the still-extended leg. At this point, you can either keep your leg extended or tuck it in. Twist at the spine using your arms to stabilize and deepen the stretch. Repeat on both sides. The cat-cow stretch is easy to do and gives mobility to your spine. Grab a mat and get on all fours in a tabletop position. Look up and invert your spine, pushing your belly toward the ground.

Then tuck your chin in and arch your back toward the ceiling. Slowly oscillate between these two movements while inhaling and exhaling. Another common back stretch is the backbend. Using a mat, lay on your stomach with your legs extended behind you and your hands planted on the ground directly below your shoulders. Your face should be almost touching the mat. Push your hips up toward the ceiling so you form a triangle with your body.

Keep your head between your arms and straighten your legs as much as possible b. Reach your heels toward the ground and spread your fingers, so your bodyweight gets distributed evenly through the hands and feet. Make it dynamic: Continuously move between plank position and downward dog.

How to: Stand with feet a little wider than hip-distance apart a. As you lift one arm overhead with your palm facing inward, reach and lean toward the opposite side of the arm raised b. Hold for eight seconds, then switch sides. Make it dynamic: After you reach with one arm, bend that elbow as you pull it down by your side and stand straight. Reach back up and over.

Do eight reps, then switch sides. Crescent Pose Find length and balance as you engage your abs, hip flexors and chest with this high lunge. How to: Stand with your feet staggered: one in front and one behind you a. Bend your front knee to create a degree angle. Keep your back leg straight behind you b.

Lift your arms up in the air by your ears, palms facing inward. Lift your chest up, slightly arching your back as you press your back hip forward c. If possible, lower your lunge as you exhale. Make it dynamic: Bend and straighten your front leg as you lift and lower your arms.