Everyone knows you should stretch before and after your workout, right? But what about stretching just for the sake of stretching? Just stretching because it feels good. If you aren’t, you’re really missing out. General stretching is so underrated. It takes minimal effort and requires little to no setup and the benefit is that it feels amazing. 

Regardless of where you are in your fitness journey or what your health status is, the goal of these stretches is to increase your well-being. Stretching is not just good for the body but it’s good for your mind. You don’t have to be a yoga master or fitness professional to reap the benefits of daily stretching. I am not a licensed medical professional so please check with your doctor before engaging in any type of new physical activity. 

Before you begin stretching, take a deep…breath

Make sure to take a few deep breaths before getting started and continue with regular metered breathing throughout your stretching session. Deep belly breathing and the simple act of pursed-lip breathing can increase the amount of oxygen in your blood. Your body and muscles need that to do what they do! If at any time you catch yourself holding your breath during a stretch, scale it back. Think, of relaxation, not asphyxiation. 

V Stretch (hips, lower back, and abductors)

• Sit on the floor and separate your legs as far as you comfortably can
• Lean forward with your arms extended forward and lay your chest as close to the floor as comfortably as possible. Hold the position for 15 seconds
• With legs still spread apart, reach your left hand to your right ankle and hold the position for 15 seconds
• Reach your right hand toward your left ankle and hold the position for 15 seconds

It’s so simple and so effective. 

Butterfly (interior abductor)

• Sit on the floor with your shoulders back
• Fold your legs in until the soles of your feet touch
• With soles touching, grab feet and pull towards your body as close as comfortably possible
• Hold the position for 15 seconds

If you find yourself hunched over to pull your feet closer to your body, you’re doing too much. Relax. It’s okay if your feet don’t make it all the way to your groin area. You are still stretching those muscles! The butterfly is simple and effective.  

Squat & Press (Hip Abductors, Quadriceps) 

• Position feet a little more than shoulder-width apart
• Turn toes outward 
• With one hand on each thigh, lower body into a deep squatting position
• Knees should not be over toes
• Rest your forearms on your thighs and press outward

You should feel this stretch in your inner abductors and quadriceps. You’ll probably feel like stretching your quads after this one. 

Quads Stretch (Quadriceps)

• Stand with your feet together and use a stationary object for support 
• Bend the right leg backward and grab the right ankle with the right hand. Hold position. You mustn’t pull your leg to your body because you can damage your muscle. If you find yourself bent forward during this stretch, you’re doing too much
• Repeat on the left side 

Cross to Heart (biceps, shoulders, triceps)

• Extend your arms out to the sides of your body as far as they will go
• With palms facing up, push your arms outward until you feel a slight pull in your bicep; hold the position briefly
• Palms still facing up, bring arms upward above the head until your palms meet 
•  While palms are still touching, bring your arms down in front of your chest into heart center
• Hold the position for 15 seconds as you push your elbows away from your body
• Repeat

You can do this stretch sitting or standing. I usually do this as I’m cooling down after a jog.

Figure 4 Stretch (hamstring)

Standing: 

• Using a solid stationary object for balance, stand with feet planted on the ground shoulder width apart
• Cross your right ankle over your left thigh making the number four. Gently sit into that position and hold. Repeat on the other side.

On the floor: 

• Lay with your back flat on the floor (mat optional)
• Bend your legs at the knees, keeping your feet planted on the ground
• Cross the right ankle over the left thigh
• Lift left leg up to a 90-degree angle
• Hold the position for 15 seconds and then release
• Repeat on the opposite side

For a deeper stretch, lace your arms through your legs and pull the lifted leg closer to your body. You can do this standing or sitting. I typically do it while sitting unless I’ve just completed a bike ride, then I’ll do it while standing and using my bike as support. I’ve always found this variation difficult to do when I’m pregnant so I’ll do a standing figure four stretch. That’s okay. Just do what you can. 

Standing Cow Pose (hip opening, shoulders, hamstring)

• Stand with feet shoulder-width apart
• Use a chair, table, or bed as support
• Bending at the hips, lean forward and stretch your arms across the supportive object
• Arch back and push your bottom out and up
• Hold the position for 15 seconds
• Curl your tailbone under and hold the position for 15 seconds
• Release and repeat

This is a take on the beginner yoga’s Cow Pose. I usually do this one in the evening before I take a shower. I stand on the side of my bed and begin the stretch. I repeat a few times until I feel decompressed and ready to shower. You can also do this with a chair if that’s more accessible. 

Cross-legged fold-over (outer hip abductor)

• Sit on the floor and cross your right leg in front of your left leg
• Slightly bend forward lifting your butt off of the floor and resting on your elbows
• Hold the position for 15 seconds
• Sit in an upright position and cross your left leg in front of your right leg
• Slightly bend forward lifting your butt off of the floor and resting on your elbows

---

References:
https://www.yogajournal.com/poses/cow-pose/
https://my.clevelandclinic.org/health/diagnostics/22447-blood-oxygen-level

#selfhelp #selfcare #dailystretching #motivation #inspiration #selfimprovement #personalgrowth #mindset #wellness #fitness #positivity #happiness #psychology #positivevibes #wellbeing #lupuswarrior #Lupus #Lupie