10 Types of Stretches You Shouldn’t Avoid

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As someone who exercises on a regular basis, you know the importance of stretching. But there are some stretches that you should not avoid, as they can help improve your flexibility and range of motion.

A recent survey conducted by Healthline found that over 45% of people who work out don’t stretch. That’s almost half of all gym-goers!

So, what are the types of stretches you shouldn’t avoid? Here are ten:

1. Neck Rolls

You can do neck rolls by sitting or standing up straight and slowly moving your head from side to side. This is a great stretch to do if you work at a desk all day, as it helps relieve tension in the neck and shoulders.

2. Shoulder Shrugs

Shoulder shrugs are another easy stretch you can do anywhere. Simply raise your shoulders up towards your ears and then release them back down. This stretch helps loosen up the muscles in your upper back and shoulders.

3. Chest Opener

This stretch is great for opening up your chest and helping improve your posture. To do it, stand with your feet shoulder-width apart and interlace your fingers behind your back. Then, lift your arms up so that your palms are facing away from you and hold for 30 seconds to 1 minute.

4. Yoga Stretch

Yoga is a great way to improve flexibility; you can do many different stretches. One simple stretch is the forward fold, which you can do by standing with your feet hip-width apart and folding forward at the hips, letting your arms hang down towards the floor. So, whether you visit a class that provides yoga stretching in Dubai or do it at home, don’t forget to add some yoga stretches to your routine.

5. Cat-Cow Stretch

This is another great stretch for desk workers as it helps relieve tension in the upper back and neck. To do it, start on your hands and knees in a “tabletop” position. Then, arch your back up towards the ceiling like a scared cat and hold for a few seconds. Next, reverse the motion and round your back down towards the floor like a cow. Repeat this stretch 10 times.

6. Lower Back Stretch

This stretch is great for relieving lower back pain. To do it, lie on your back with your knees bent and feet flat on the floor. Then, place your hands on your thighs and slowly arch your back off the floor, using your core muscles. Hold this position for 5-10 seconds, and then release back down to the starting position. Repeat 10 times.

7. Hip Flexor Stretch

Tight hip flexors can lead to lower back pain, so keeping them loose is essential. To stretch your hip flexors, start by kneeling on one knee with your other foot placed flat on the floor in front of you. Then, drive your hips forward until you feel a stretch in the front of your thigh. Hold this position for 30 seconds and then switch legs.

8. IT Band Stretch

The iliotibial (IT) band is a long strip of tissue that runs down the outside of your thigh from your hip to your knee. It’s common for this tissue to become tight and uncomfortable, especially if you run or cycle often. To stretch your IT band, start by lying on your side with your affected leg on top. Then, use your hand to pull your knee towards your chest until you feel a stretch along the outside of your thigh. Hold this position for 30 seconds and then switch sides.

9. Hamstring Stretch

Tight hamstrings are another common issue, especially if you sit all day. To stretch your hamstrings, start by lying on your back with one leg extended straight and the other bent with your foot placed flat on the floor. Then, use your hands to grab hold of your straight leg and pull it towards you until you feel a stretch in the back of your thigh. Hold this position for 30 seconds and then switch legs.

10. Calf Stretch

The calves are another common problem area, as they can become tight from activities like running or walking. There are two ways to stretch your calves: against a wall or using a towel.

  • To stretch your calves against a wall, stand with your feet about 2 feet away from the wall and place your hands on the wall at shoulder height. Then, place your affected leg behind you with your knee straight and your heel flat on the floor. Lean into the wall until you feel a stretch in your calf. Hold this position for 30 seconds and then switch legs.
  • To stretch your calves using a towel, sit on the floor with both legs extended in front of you. Place a towel around the ball of your foot and hold both ends with your hands. Then, keeping your knee straight, pull on the towel until you feel a stretch in your calf. Hold this position for 30 seconds and then switch legs.”

Conclusion

Stretching is an essential part of any exercise routine, yet people often avoid it. If you’re guilty of skipping your stretches, make sure to add some of these stretches to your routine. Not only will they help improve your flexibility and range of motion, but they can also help relieve pain in Common tight or sore areas.

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