Full body stretch routine

Heading out the door? Read this article on the Outside app available now on iOS devices for members! Whether you identify as a runner, cyclist, or hiker, you likely know that you should be incorporating a full-body stretch routine into your day.

Relax your body and mind with these key moves. Sharon Liao is a writer and editor with over two decades of experience in print and digital publishing. When you can barely squeeze a workout into your day, taking time to focus on flexibility may feel like, well, a stretch. But stretching is an important part of fitness: It can improve your range of motion, increase circulation, and calm your mind —which may help fend off injuries and illness, as well as bring on a better night's sleep. To limber up, try the following quick full-body stretching routine created by Dana Slamp , a senior yoga instructor at Pure Yoga, in New York City. Do the complete series once daily.

Full body stretch routine

Stretching regularly is important for preventing injuries and improving— or maintaining—flexibility. Making a habit of stretching after intense workouts will help your muscles recover and grow evenly, preparing you for your next sweat sesh. Why not start incorporating this practice into your workout schedule with our minute full-body stretching routine? Why is this important? Well, every time you do a strength workout, little tears form in your muscles. Stretching keeps your muscles smooth and close to their original length i. Other benefits of stretching — anytime, not just after workouts — include:. Follow along with our full-body stretching routine below. It's an excellent sequence of stretches to do after our minute HIIT workout! For a more detailed breakdown of the exercises in the video, scroll down below the video for instructions. The embedded content cannot be displayed until consent to the required cookies is allowed. Lay on your back with one leg extended on the floor and the other extended straight up above the hip joint, toes pulled towards the chin. Grab your raised thigh with your hands and pull it towards your chest.

Maintaining hip flexibility may help a person avoid some painful conditions, such as hip osteoarthritis. Downward Dog Downward dog is a yoga pose that stretches the entire posterior chain of your body, which includes your hamstrings, glutes, calves, Achilles tendons, lower back, upper back, and shoulders.

The routine may incorporate both static and dynamic stretches. Stretches can be either static, where the person holds a still position, or dynamic, meaning that the person carries out the stretch while moving. Stretching can be mildly uncomfortable at first, but it should not be painful. An individual stretch will typically last 10—30 seconds. It can help to repeat a stretch routine, as it becomes easier to extend the muscles once they have properly loosened up. Below are some variations of full body stretch routines that a person may use.

Stretching regularly decreases injury and improves performance and mobility. For example, when you reach behind to scratch your back. For example, when you do an over-the-head shoulder stretch, using one arm to pull the other deeper into the stretch. Stretching regularly increases both your active and passive range of motion depending on how you stretch, of course , which ultimately helps you to move more easily and completely without risking injury. This is one of the best reasons to spend time stretching both static and dynamic stretching. Stretching loosens up stiff joints and increases your range of motion, both of which will decrease your injury risk.

Full body stretch routine

Professional sprinters sometimes spend an hour warming up for a race that lasts about 10 seconds. Not only can stretching help you avoid injuries, it may also help slow down age-related mobility loss and improve circulation. Stretching regularly can have benefits for both your mental and physical health. Some of the key benefits include:. There are many ways to stretch, and some types of stretches are better at certain times. Two common types of stretches include:. Warm muscles tend to perform better than cold muscles. Including static stretching after your workout may help reduce muscle soreness caused by strenuous exercise. Static stretching activates your parasympathetic nervous system, according to a study of 20 young adult males. This may be why many people find stretching before bed helps them relax and de-stress at the end of the day.

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If a runner does not stretch properly beforehand, they may risk injury to the muscles. And 86 Other Questions for a Professional Ultrarunner. Lay on your back, bend your knees and keep your feet flat on the floor. An athlete must stretch regularly to maintain healthy muscle function. It also stretches your chest while strengthening your shoulders. Lift your right foot off the ground. How to do it: Face an open doorway. Repeat four times. Bend your right leg. Breathe in and straighten your arms to expand your chest.

Incorporating a full-body stretching program into your regular routine will help build a strong foundation for improving your biomechanics, reducing risk of injury, and will help maximize your athletic performance and exercise output in training.

Allow your knees to fall out to the sides. Create profiles to personalise content. Always be cautious not to lock the joints during a stretch. Your knees should be directly underneath your hips. Can it Hold Up in a Museum? Here, we break down eight movements you can turn to on a regular basis to keep your body ready for all of your outdoor adventures. Lift your arms up and out to the sides. If any of the stretches cause discomfort, it is important to stop immediately. Avoid bouncing during stretches, as this can increase the risk of injury. Stretching keeps the muscles loose, which lowers the chance of sprains and strains. Stand up and switch legs. Relaxes the muscles of the front of your body while passively stretching the muscles of your back.