The 7 stretches you need EVERYDAY!

Ah...Stretches! Stretches are beneficial to EVERYONE! Adding stretching to your daily routine can help improve your posture, improve your flexibility, and reduce aches/pains in the body!

Not quite sure which stretches you should add each day? Start by trying out these seven static stretches!

What are static stretches?

Static stretching is used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position.

Before having my clients perform any static stretches, it is important that their muscles be warmed up. If you want to do these stretches first thing in the morning, get up and walk around a bit. I usually have my clients perform static stretches after their workouts, to help loosen up the muscles!

Stretch #1 Seated Hamstring Stretch:

Start in a seated position. Make a "P" shape with legs, put on foot on inside of thigh, and the other leg out straight. Reach with your both arms toward your foot. Don't worry about if you can reach your toes or not. Try to keep your leg straight during the reach. DO NOT BOUNCE, hold the position for about 20 seconds, then relax, and repeat. You do not need to make the stretch painful, just hold at a comfortable stretching position.

Switch legs and repeat twice on the other side.

Stretch #2 Figure 4 Stretch:

Start by laying on your back, with your legs bent, and feet flat on the floor. Take one leg and cross it over the other leg, making a "4". Now reach and connect your hands behind the hamstring of the non-bent side. Gently pull the hamstring towards your stomach, and hold for 20 seconds, relax and repeat.

Switch legs and repeat twice on the other side.

Stretch #3 Cross-over Stretch:

Start by laying on your back, with your legs straight out. Bring your RIGHT leg across your body (it will be cross over your left leg) and feel the stretch in your lower back. If you need to modify this stretch, start with both legs bent, and tilt to one side. Hold this stretch for 30 seconds repeating twice on each side.

For the other side you will simple bring the LEFT leg across your body.

Stretch #4 Corner Stretch:

This stretch will be done standing, and you will need an open corner, or an open doorway. Standing in a corner, place one forearm on each wall (make sure your elbows--all the way to your hands are resting on the walls). Next, bring one leg forward (it does not matter which leg), and let your upper body SINK into the corner/doorway. You should feel this stretch pretty intensely in the upper back. This is a go to stretch for those of you who sit over a computer ALL DAY! Hold this stretch for about 15 seconds, and repeat this FOUR times. Make sure to relax in between each stretch.

Stretch #5 Calf Stretch:

The calf stretch will be done in a standing position, and you will need some wall space to perform this stretch. Place both hands on the wall, bring one leg forward, while keeping the other leg back. Gently lean into the wall, and feel the stretch in the BACK leg. Hold this stretch for 20 seconds, and repeat it twice. Then switch and repeat the same method on the other leg!

Stretch #6  Standing Quad Stretch:

Do this stretch next to a wall, or something you can balance your other hand on. Bend your left leg, bringing your heel toward your butt, and grasp your left foot with your right hand. Hold this stretch for 20 seconds, relax, and repeat. Switch to the other side by bending your right leg, bringing your heel toward your butt, and grasping your right foot with the left hand.

Stretch #7  Good Morning Stretch:

Clasp your hands together, and bring your arms straight above your head. Tilt to the left, and hold for 15 seconds, tilt to the right, and hold for 15 seconds. Repeat this stretch twice.

These are the top seven static stretches that would be GREAT to work into your daily routine. If you are one who wakes up stiff and achy, this could be the answer to a happier body!

Stay tuned for other stretching tips! We will be teaching you more about dynamic stretching, and foam rolling! All of these methods can help improve your overall body wellness, isn't it about time you take the next step towards a healthier life?