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    10 Stretches To Do At Home [Part I]

     

    STEP 1: Standing Hamstring Stretch

    Target Areas:Stretches neck, back, glutes, hamstrings, calves

    Step by step guide:

    • Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
    • Exhale as you bend forward at the hips, lowering your head toward the floor, while keeping your head, neck and shoulders relaxed.
    • Wrap your arms around the backs of your legs and hold anywhere from 45 seconds to two minutes.
    • Bend your knees and roll up when you're done.

     

    STEP 2: Piriformis Stretch

    Target Areas:hips, back, and glutes

    Step by step guide:

    • Sit on the floor with both legs extended in front of you.
    • Cross your right leg over your left, and place your right foot flat on the floor.
    • Place your right hand on the floor behind your body.
    • Place your left hand on your right quad or your left elbow on your right knee and press your right leg to the left as you twist your torso to the right.
    • If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.
    • Repeat this for the other side
    • Stay in the position for 10 seconds each.

     

    STEP 3: Lunge With Spinal Twist

    Target Areas:hip flexors, quads, and back

    Step by step guide:

    • Start standing with your feet together.
    • Take a big step forward with your left foot, so that you are in a staggered stance.
    • Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh.
    • Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.
    • Hold for 30 seconds to 2 minutes.
    • Repeat on the other side.

     

    STEP 4: Triceps Stretch

    Target Areas:neck, shoulders, back, and triceps

    Step by step guide:

    • Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.
    • Bend your right elbow and reach your right hand to touch the top middle of your back.
    • Reach your left-hand overhead and grasp just below your right elbow.
    • Gently pull your right elbow down and toward your head.
    • Switch arms and repeat.

     

    STEP 5: Figure Four Stretch

    Target Areas:hips, glutes, lower back, and hamstrings

    Step by step guide:

    • Lie on your back with your feet flat on the floor.
    • Cross your left foot over your right quad.
    • Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.
    • When you feel a comfortable stretch, hold there.
    • Hold for 30 seconds to 2 minutes.
    • Switch sides and repeat.

     

    STEP 6: 90/90 Stretch

    Target Areas:hips

    Step by step guide:

    • Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.
    • Let your leg rest flat on the floor.
    • Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
    • Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you're super tight.
    • Hold for 30 seconds to 2 minutes.
    • Repeat on the other side.

     

    STEP 7: Frog Stretch

    Target Areas:hips, calves, and ankle

    Step by step guide:

    • Start on all fours.
    • Slide your knees wider than shoulder-width apart.
    • Turn your toes out and rest the inner edges of your feet flat on the floor.
    • Shift your hips back toward your heels.
    • Move from your hands to your forearms to get a deeper stretch, if possible.
    • Hold for 30 seconds to 2 minutes.

     

    STEP 8: Butterfly Stretch

    Target Areas:hips, glutes, back, thighs

    Step by step guide:

    • Sit tall on the floor with the soles of your feet together, knees bent out to sides.
    • Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor.
    • If you're too tight to bend over, simply press your knees down.
    • Hold this stretch for 30 seconds to 2 minutes.

     

    STEP 9: Seated Shoulder Squeeze

    Target Areas:forearms, shoulders, back

    Step by step guide:

    • Sit on the floor with your knees bent and feet flat on the floor.
    • Clasp your hands behind your lower back.
    • Straighten and extend your arms and squeeze your shoulder blades together.
    • Do this for 3 seconds, and then release. Repeat 5 to 10 times.

     

    STEP 10: Side Bend Stretch

    Target Areas:groin, hips, inner thigh, obliques

    Step by step guide:

    • Kneel on the floor with your legs together, back straight, and core tight.
    • Extend your left leg out to the side. Keep it perpendicular to your body (not in front or behind you).
    • Extend your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side.
    • Keep your hips facing forward.
    • Hold this stretch for 30 seconds to 2 minutes.
    • Repeat on the other side.



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