or “What’s the least amount of stretching I can do to still be worth it?”
Here are a few reasons why:
1.
You’ll improve circulation.Stretching improves circulation by increasing blood flow to your muscles.
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Better circulation helps the body recover faster by removing waste byproducts in muscle tissue.
You’ll relieve stress.Stretching also helps calm the mind and reduce stress levels.
Hold each stretch for 30 seconds, and repeat all five stretches 2-3 times.
Spread your fingers wide and tuck your toes under.
Inhale and lift your knees off the floor, pressing your hips up toward the ceiling.
Draw your heels down to the floor or keep a slight bend in your knees.
Press your hands firmly into the mat and draw your shoulder blades down.
Keep the head between the arms (don’t let it hang).
Take deep breaths the entire time.
Low Lunge
How to do it:Come onto both knees and step your right foot forward.
see to it to keep your right knee over your heel and your left knee directly under your hip.
Reach your left hand up toward the ceiling.
double-check to keep both hips facing forward and glutes engaged.
Take deep breaths the entire time.
Lift your right foot off the ground, bringing your leg up to a 90-degree angle.
Loop your hands in between your legs and slowly draw your right knee in toward your chest.
Keep your head and neck relaxed on the ground.
Take deep breaths the entire time.
Bring your hands out to your sides and draw your knees up and over to your left side.
Keeping your shoulder blades on the ground, rest your knees on top of one another.
Take deep breaths the entire time.
Posterior Capsular Stretch
How to do it:Lie on your right side with knees bent.
Bring your right arm to a 90-degree position out from your body.
Use your top arm to slowly draw your right hand toward the floor.
confirm to apply a small amount of pressure to the arm, do not force range of motion.
Take deep breaths the entire time.
Repeat on the other side.
