Figure 4
After a good workout, you’ll want to get in a good stretch. A Figure 4 is one of our favorites, as it helps stretch the hip and hip joint by stretching the lower back and glutes. Tension or tightness in these muscles can lead to back pain. Our hips are often a neglected body part and play a crucial role in our mobility.
This is a stretch that can be done standing up or laying down on the floor. It earned its name because the position of the legs looks like the number 4. Stand with your feet shoulder-width apart. If necessary, stand near a chair or wall for balance. Place your right ankle over your left knee and bend down into a squat position. Hold for 10-20 seconds, then put your right foot down and switch sides. To do this on the floor, lay with your back flat to the ground. Bend both knees and bring your right ankle over your left knee, then draw your left leg towards your chest, holding it in position with your hands placed behind the left knee. Complete the same movements on the opposite side.
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Quads Stretch
Hamstring Stretch
Two muscle groups that are deserving of attention post-workout are the quadriceps and hamstrings. A really simple stretch for the quads is to stand with your feet shoulder-width apart, and if necessary, stand near a wall or chair for balance. Raise your right heel up towards your glutes and gently grasp the ankle or middle part of your foot – creating a stretch in the quads. Hold for 10 seconds or so and release, then switch and repeat on the opposite side.
Tight hamstrings and glutes often lead to lower back pain, so stretching those muscles can be a great way to alleviate tightness. The standing hamstring stretch is quite easy to do. Simply place your right foot in front of your left, with just a few inches between your feet, then bend forward at the hips, creating length in the right leg and stretching the hamstring. Hold for 10 seconds then switch legs and repeat on the left side.
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Seated Back Twist
Another simple post-workout stretch is the seated twist. This is a great stretch to do any time you want to relieve lower back tension as well as stretching your hips and IT-band (iliotibial band). Your IT-band is a ligament that runs along the outside of your leg from your hip down to the top of the shin and is one that we often find to be tight or irritated. This seated twist will also stretch out your abdominal muscles, especially the obliques.
Sitting on the floor, with both legs stretched forward, take your right foot and cross it over your left, placing your right foot on the outside of your left knee. Place your left elbow on the outside of your right knee and twist gently to the right. Hold for 10 seconds then repeat on the opposite side.
Butterfly Stretch
The butterfly stretch is a great one for improving flexibility and it really opens up your hips. It is important to only stretch as far as you are comfortable in order to prevent injury. This particular stretch will target your hips and inner thighs, as well as your lower back.
Sitting on the floor, bring your feet together and let your knees fall to the sides, bringing the bottoms of your feet together in front of you. Gently push down on your knees for more of a stretch. If you’re comfortable and able, gently lean forward, extending your arms out in front of you. Hold for 20-40 seconds then release. Repeat once more.
Always consult with your healthcare provider before beginning any exercise program. For these and other essential bodyweight exercises, check out our video!
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