You are doing much more than stretching and learning to be flexible when thinking about it. Your body is improving blood circulation (lymphatic system) and optimizing your breathing, further enhancing circulation.
Yoga and stretching aren’t new trends. They are ancient practices that humans have used for hundreds of thousands of years. Modern humans often forget much about their ancestral history, so stretching/yoga is a vital part of modern life.
Standing Hamstring Stretch
- Standing straight up with your feet at your hips, knees slightly bent, and your arms in front, keep your legs straight.
- Inhale and bend forward. (Think of a door hinge movement at your hips). Then, lower your head towards the floor. Keep your neck and shoulders relaxed.
- You can wrap your arms around your legs or grab the backs of your legs with your hands. Holding for anywhere between 45 seconds and two minutes.
- Bend your knees and “roll up” slowly to get back to standing when you are done.
The dog that is downward facing
- Stand with your feet together, hip-width apart.
- Exhale and hinge your hips towards the floor.
- Place your palms/hands on the ground.
- Keep your feet on the ground and keep your back straight.
Deep Lunge, Twist
- Stand with your feet hip-width apart and place your feet on the ground.
- With your right foot, take a big step forward.
- Your right knee should be bent, and you should drop into a lunge. Keep your left leg straight behind you, with your toes on the ground.
- Place your right hand on the ground or in a prayer position for a deeper stretch. Then twist your upper body right and extend your right arm towards the ceiling.
- You can hold for between 30 seconds and 2 minutes while taking slow, steady breaths.
- Repeat the process on the opposite side.
Piriformis Stretch
- To get started, place your legs out in front of you on the ground.
- Place your left foot on the ground by crossing your left leg over your right.
- Place your left hand behind your body on the ground.
- As shown, place your right hand on the quad of your left side or your right elbow on the knees of your left knee. Press your left leg towards the right while twisting your torso toward the left.
- If you feel discomfort from the spinal rotation, remove it and use your right hand to pull your left quad to the right.
Figure Four Stretch
- Place your feet flat on the ground and lie on your back.
- Cross your left foot over your right quad.
- Your right leg should be lifted off the ground. Hold onto your right leg, and pull it towards your chest.
- Hold on to the stretch until you feel it is comfortable.
- For 30 seconds to 2 min.
- Reverse the process and do it again.
90/90 Stretch
- Your right knee should be bent at 90 degrees in front of your body. Keep your calf parallel to your body. The sole of your left foot should face to the left. Keep your left foot flexed.
- Place your leg flat on the ground.
- Your left knee should be to your left. Bend your knee, so your foot faces forward. Keep your left foot flexed.
- Your right cheek should be on the ground. Move your left cheek as close as you can to the ground. If your hips are tight, it may not be possible.
- For 30 seconds to 2 min.
- Repeat the process on the opposite side.
Frog Stretch
- Get on your toes.
- Place your knees slightly wider than your shoulder-width apart.
- Place your toes on the floor and place your inner feet on the ground.
- Square off your legs so that they are at a 90-degree angle.
- Your hips should be pointing back towards your heels.
- Move your hands from your fingers to your forearms to get a deeper stretch.
- For 30 seconds to 2 min.