Are you struggling through tight or sore muscles? Are you struggling with your flexibility? Well, it is time to adopt a stretching routine that you can do at home or here at our fitness center. We have a list of the best stretches to improve your flexibility and help prevent injury. They are easy to do! All you have to do is remember to do them once or twice a day, for a few days each week. You will feel an improvement and may even help on your journey toward healthy weight loss in no time!
The first is the Hip Flexor or Quad Stretch. To do this stretch, you must kneel on the floor and make sure both of your shins are on the floor. Put one leg in front of you in a lunge like movement. Your knee should be bent 90 degrees in front of you, with your front foot flat on the ground and with your other leg still bent. Put both of your hands on your front knee and press your back hip forward. Then, switch legs. With this move, you are stretching your hip flexors, quads, and hamstrings. These are great to do right before your run on the treadmill or outside! Hold this stretch for 30 seconds.
Next is the Bridge with leg reach stretch. This stretches your chest, abs, hip flexors, glutes, and legs. You lie on the floor on your back and bend your knees at a 90 degree angle. For stability, extend your arms on your side. Raise one of your legs off the floor and straighten it. Then slowly lift your hips until you are in a diagonal line from your toe to shoulder. Switch legs. Repeat this 10 times on each side.
A good stretch for your back is the seated trunk twist. For this stretch, you should sit straight up on the floor with your legs out in front of you. Slowly rotate your upper body to the right, hold and then to the left. This also stretches your abs and obliques. Repeat this 10 times on each side.
If you are looking for a stretch that activates the majority of your muscles, you should be doing the foldover stretch. This stretches your neck, back, glutes, hamstrings, and calves. Start this stretch by standing tall with your feet hip-width apart. Keep your knees slightly bent and your arms by your side. Start leaning forward and exhale as you bend. Only bend over as far as you feel comfortable. Do not force this stretch. Hold for 30-45 seconds
Stretching is an important piece of any workout routine. If you have any further questions, feel free to come to Zip Fitness in the Chicago, IL area and talk to any of our personal trainers. Here, you can talk to our experts about your journey to a healthier you and get more information about a gym membership. We hope to see you soon!