Who doesn’t need to stretch more?
That’s why we’ve put together this easy routine of some of the best stretching exercises that you can do anytime, anywhere, and even at home– there’s no gym required!
The team of Certified Personal Trainers and Weight Loss Coaches here at Personal Trainer Food recommend at least 20 minutes of walking each day for health and weight loss. The best time to do this stretching routine is right after your daily walk– while your muscles are still warmed up.
The health benefits you gain from stretching are impressive. They include increased muscle flexibility, reduced risk of injury, quicker muscle recovery, less back pain, and stress relief.
If you are new to exercising or have not been as active as you used to be, you may experience some muscle soreness as you increase your activity levels. That’s ok! You will find that doing this stretching routine will help to improve your performance while reducing soreness.
This simple stretching regimen will have you feeling your best both physically and mentally in no time.
We’ve listed out all the details for the exercises below. You can also print off this handy infographic.
1. Seated Butterfly
This stretch targets your groin. While seated, put the soles of your feet together and pull them toward your body while forcing your knees to the ground. Tighten your core, keep shoulders back, and maintain a neutral spine to prevent your shoulders and back from rounding.
2. Arm Across Chest Stretch
This stretch targets your shoulders. While seated, bring your arm across your body while placing your opposite arm right above your elbow. Pull straightened arm toward body.
3. Seated Glute Stretch
This stretch targets glutes and IT band. While seated with a neutral spine, pull one knee to chest while keeping the opposite leg straight on the ground.
4. Lying Glute Stretch
This stretch targets glutes and hamstrings. While lying on your back, pull one knee to chest while keeping the opposite leg straight. Keep the heel, hips, and shoulders on the ground. To deepen the stretch, slowly pull knee closer to body.
5. Upward-Facing Dog
This stretch targets your core (abs and lower back). With your legs extended behind you, place your hands about shoulder width apart, and lift and straighten your arms while arching your back with chest out. Keep your shoulders down and pulled back while you push hips towards the ground.
6. Child’s Pose
This stretch targets your hips and quads. Begin seated on your knees with your big toes touching. Spread your knees and bow forward, dropping your torso between your legs. Your chest should rest between or on top of your thighs. Allow your forehead to come to the floor with your arms stretched out in front of you.
7. Standing Quad Stretch
This stretch targets your quads. While standing, grab one ankle and bring it behind you. While engaging your core with a neutral spine, pull ankle up toward your glutes.
8. Kneeling Hip-Flexor Stretch
This stretch targets your hip-flexors. Begin kneeling on floor. Bring one knee up so your foot is flat on the floor while the opposite leg is extended out behind you. Shift weight forward until you feel a stretch in your hip.
IMPORTANT TIP: While stretching and exercise are great, one of the best ways to reduce joint and back pain is through your diet.
When you cut excess sugars and processed foods, not only will you lose weight that is stressing your body but you will reduce inflammation as well. And as you start to feel better you will want to move more.
Not sure how to get rid of sugar in your diet? We’ve got you covered.
Personal Trainer Food delivers healthy ready-to-eat low-sugar meals right to you. There is no guesswork, no meal prep, and no mistakes to stop you from reaching your weight loss, fitness, and health goals.
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If you have any questions about the stretches listed above, feel free to reach out to one of our on staff Personal Trainers at 800-273-1686 ext. 4 or by email at: WeightLossCoach@PersonalTrainerFood.com
About the Writer
Previously a men’s physique athlete, a head trainer and a nutritional consultant, Mike has dedicated his entire adult life to health and fitness. Throughout his career, he has had the pleasure of training individuals ranging from other fitness professionals and athletes, to those with severe limitations and conditions. He believes that the mind always gives up before the body and there is no goal unreachable. The only difference between who you are and who you want to be is what you choose to do.