It isn’t enough to exercise regularly. You also need to do stretches regularly before and after the workouts for overall well being. Ever noticed how sore your muscles get even after a moderately strenuous session in the gym or a run? This is because your muscles are tensed and not stretched enough. Stretching is essential for easing the tension and improving the range of motion and elasticity of your muscles.
Tip-Over Tuck Hamstring Stretch
To dot his, stand straight keeping your feet hip-width apart. As you inhale, clasp your hands behind your back. As you exhale, bend forward at your hips. Keep your back straight and your hands clasped. Now move your arms away from your body and let your head hang freely. Hold this position for 15-20 seconds as you breathe normally. To release, exhale and slowly rise. Lower your hands and relax.
Inner thigh stretch or side lunge stretch
Stand with feet shoulder width apart, slowly bend your knees and lower your body to sit such that your shoulders touch your knees. Slowly, push your right foot outside, sideways. If you’re not at all flexible, initially you will not be able to keep your heels on the floor and reach this stage. It stretches your inner thighs and groin muscles. It also helps your spine straighten. Hold this position for 10-20 seconds.
Downward facing dog
From a plank pose, push off your hands such that your buttocks are pointing towards the ceiling. Now push back onto your feet so that they lie flat on the floor. You will feel a stretch in your hamstrings. Hold this position for 10-20 seconds and repeat it 5-6 times.
To do this pose, sit with your legs stretched out in front of you. Bend your legs at the knees, such that the soles of your feet are facing each other. With your spine erect, use your hands to pull your legs in so that your heels touch each other and they are as close to your pelvis as possible. While holding your legs at the ankles, move your thighs up and down.