Last month we covered the benefits of stretching and a few basic stretches to get you started.  Here are a few additional stretches to add to your routine.

Stretching Guidelines

Try to stretch 3-5 times per week.  It’s a good idea to warm up with 5-10 minutes of light cardio to get your muscles warm and pliable.  Make sure you are always taking nice, deep slow breaths and never holding your breath while you are stretching.

Inner Thigh Stretch
Stretches: Adductor Muscles

• Stand with feet slightly wider than your hips, turn toes out slightly
• Keeping feet flat on the floor, squat down, knees following the direction of your toes
• Place your hand against a wall for balance, if necessary
• Place elbows on thighs, allowing hands to hang between your feet
• Hold for 15-30 seconds, repeat 2 or 3 times
• While in this position try to tighten your pelvic floor

Hip Flexor Stretch
Stretches: Hip and Quadriceps

• Begin with both knees on the floor on a mat or other soft surface, rest on your shins
• Use the floor or a wall for balance if necessary
• Place your right foot in front of you, right heel on the ground
• Your right knee should be directly over your right ankle, and your spine should be upright
• Place your hands on your hips or stretch your arms towards the ceiling
• Gently press your hips forward, if your knee is in front of your toe at this point move your foot farther forward!
• Hold for 15-30 seconds, repeat 2 or 3 times then switch sides

Butterfly Stretch
Stretches: Adductor Muscles

• Sit on the floor and bring the soles of your feet together, sit up tall with abs pulled in and press your shoulders down and back
• Maintaining good posture, open your knees down to the floor as far as you can comfortably without forcing them down
• Try pulling your heels in closer to your body
• Try leaning forward gently, bringing your head closer to your feet
• Hold anywhere from 10 seconds to 1 minute

Neck Stretch
Stretches: Upper Trapezius

• Sit cross-legged and upright, shoulders down and back
• Gently grasp one side of your head while reaching your opposite hand behind your back
• Tilt head down towards shoulder until you feel a gentle stretch
• Hold anywhere from 10 seconds to 1 minute then switch sides

Lumbar Side Bend
Stretches: Back

• Kneel on your hands and knees on a mat or soft surface
• Place your hands directly below your shoulders and your knees directly below your hips
• Keeping your spine flat like a table, look at the floor
• Move your left hip towards your left shoulder bending your spine gently into a “C” shape
• Keeping arms and legs as still as possible
• Hold for 15-30 seconds and return to center, switch sides
• Repeat 2 or 3 times on each side

Shoulder Stretch
Stretches: Deltoids

• Stand with your feet shoulder-width apart, knees slightly bent
• Bring one arm directly across your body and hold it tight with the opposite arm
• Pull the opposite arm towards your body
• Keep your shoulders down
• Hold anywhere from 10 seconds to 1 minute then switch sides

Bicep and Shoulder Stretch
Stretches: Chest and Arms

• Stand with your feet shoulder-width apart, knees slightly bent
• Interlace your fingers together behind your back
• Open your chest, glance straight out,  raise your arms behind you towards the ceiling
• Hold anywhere from 10 seconds to 1 minute
• Repeat 2 or 3 times

Mariana Vikse holds certifications in Kickboxing and Spinning and multiple personal training certifications from the the National Academy of Sports Medicine. She is a former classically trained dancer, has 13 years of personal training experience and uses strength,cardiovascular balance, flexibility, sports-specific and bootcamp training and Pilates and yoga with her private clients. To find out more about Mariana please visit her website www.NYcustomizedPT.com.