Do you suffer from chronic aches and pains? Tight, stiff joints? Or maybe you just want to be more flexible in general? It’s time to incorporate a regular morning stretching routine into your day!
Unfortunately for all the desk jockeys and couch potatoes out there, living a sedentary lifestyle and sitting for a good chunk of the day causes tight muscles and a reduction in motion range. Tight muscles cause strain to neighbouring muscles and joints and can eventually lead to general lethargy and a whole range of chronic pains. For example, the tightening of your hip joints from too much sitting and not enough activity is a leading cause of lower back pain.
Here are some of the health risks and issues that come from tight muscles:
A Decrease in Blood Flow to Muscles: Proper stretching is key to boosting blood flow, oxygen levels and nutrients to your muscles. Without stretching, metabolic waste like CO2, ammonia and uric acid can build up, leading to stiffening and inflammation.
A Decrease in Physical Function and Mobility: It should come as no surprise, mainly if you already deal with muscle pain, that tight muscles can result in a loss of physical function. Carrying your groceries to and from the car can be an ordeal if you suffer from tight shoulders, hamstrings or back muscles.
Underperformance at the Gym: If you struggle to get into your groove in the gym, tight muscles may also be a culprit. After all, it’s hard to do a proper squat if your glutes are too tight.
Increased Risk of Chronic Pains: Unfortunately, many people don’t start taking stretching seriously until they start suffering from chronic pains. Leading a sedentary lifestyle can result in bad posture and subsequently chronic back, neck, shoulder or hip pain. In extreme cases, a lack of physical activity/stretching can cause more severe herniated discs or muscle atrophy.
The good news is that even if you are suffering from very tight muscles, you can increase your flexibility and achieve a full range of motion. You just need to stay dedicated to a regular stretching routine. However, if you’re encountering sharp pains when stretching, we encourage you to visit a doctor before engaging in any rigorous stretching or activity.
Dynamic vs. Static Stretching
Stretching comes in two flavours, both of which are key to developing a healthy body: dynamic stretches and static stretches.
Dynamic stretching involves repetitive movements and is used to loosen up your joints before working out to help prevent injury. You can hold static stretches for 20-30 seconds beyond your comfortable range of motion. We recommend doing this after working out when your muscles are already warmed up.
Both types of stretches are essential to keep yourself limber and work towards a healthier body. If you plan to work out specific muscle groups, it’s critical to ensure your stretching targets those same muscle groups.
Try incorporating our top stretches to increase flexibility and range of motion exercises into your morning routine.
Our Top Stretches For Flexibility
Dynamic Stretches
LUNGE
The lunge is an excellent move for bodyweight beginners, and along with working your hips, glutes, quads, and hamstrings, it also impacts your inner thighs.
With your core engaged and back straight, keep your feet hip-width apart and take a big step forward with your right leg.
You should be lowering your body until your right thigh is parallel to the ground and ensuring your knee does not bend past your toes. Use the power of your right heel to drive back up, and then alternate.
REVERSE LUNGE
This variation of the standard lunge is a bit easier on the knees. Take a big step backward with your right leg while lowering down with your other knee.
Try to bring the knee of your right leg to the ground, then use your front heel to return to starting position and alternate.
WALKING LUNGE
Find a hallway and lunge your way into a better body. Keeping your back straight, lunge forward with one leg, ensuring the knee on the opposite leg does NOT touch the floor.
Use the heel of the forward foot to propel your body into the next lunge, leading with the opposite foot.
SIDE LUNGE
Start with your legs together, then extend your right leg with a big step to the side.
Placing your foot flat on the ground with feet facing forward, shift weight onto your right heel and bend your right knee while keeping your arms extended for balance. Then return to neutral and alternate.
SQUATS
With feet shoulder-width apart and back straight, bend down slowly from the knees and lower your hips as far as you can. Then quickly reverse to the starting position, and repeat as many times as you can.
PISTOL SQUATS
This advanced version of a squat uses only one leg at a time! Hold your arms out in front of you with a narrow stance, bend down using one leg, and lift the other leg off the floor.
ALTERNATING HIGH KNEES
Running in place never felt so good. Stand with your feet hip-width apart and one leg at a time, bring your knee up to your chest and alternate at a sprinting or running pace.
JUMPING JACKS
Most people know how to do a jumping jack - a great way to work your legs and get your heart pumping. When you jump, be sure to extend your legs just over shoulder-width apart and bring your arms together over your head.
SHOULDER STRETCH
Do ten forward shoulder rolls, then ten backward.
Do ten full-forward arm rotations, then ten backward. Take one arm and extend it across your body, pushing it into your body with the other arm - hold for 10-15 seconds, then switch arms.
Static Stretches
QUAD STRETCH
Your quads are the largest muscle group in the body, and this stretch is a great place to start.
Stand up tall and bend one leg back, grabbing that foot and pulling it as close to your butt as you can. Hold for 15-30 seconds and then switch. If you are having trouble balancing, support yourself with your other arm against a wall.
HAMSTRING STRETCH
Keep your back straight and step forward with one foot, keep both feet flat and ensure the forward leg is straight.
Gently bend the back leg until you feel the stretch in your hamstring, and hold for 15-30 seconds before alternating.
THIGH STRETCH
Sit on the ground and bend your legs, so the soles of your feet are touching. Keep your back straight. Use your elbows to push down your knees and hold for 15-30 seconds.
HIP STRETCH
Start by lying on your back and bend your knees with feet flat on the floor. Bring your left knee up towards your chest, and twist so your calf crosses over your body.
Then, bring the right knee up to make contact with the ankle or shin of your left leg. Hold for 15-30 seconds, then stretch.
CHEST AND SHOULDER STRETCH
Open up your chest by standing up straight and clasping your hands behind your back.
While maintaining your posture, lift your arms together as high as possible behind your back and hold for 15-30 seconds.
UPPER BACK STRETCH
Standing up straight, hold your arms in front of you with your hands on top of each other.
Maintain your posture, push your arms away from your body as much as possible, and hold for 15-30 seconds.
BICEP STRETCH
Stand up straight with one side of your body facing a wall.
Extend the arm closest to the wall straight so that your palm is flat against the wall with fingers pointing upward. Hold your hand against the wall. As you twist your torso and neck away from the wall, feel the stretch in your bicep. Hold for 15-30 seconds, then switch.
TRICEP STRETCH
Raise one arm above your head, and bring your hand below your back.
Use your other arm to push down on your bent elbow until you feel a stretch in your tricep. Hold for 15-30 seconds and then switch.
SIDE STRETCH
Stand up tall and put your hands together over your head. Push up as high as you can, then bend your body to one side until you feel a gentle stretch and hold for 15-30 seconds, then switch.