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While normally we associate stretching with the beginning of a workout, current research shows that doing so can actually lead to an increased chance of injury. Instead, doing light cardio exercises (like walking) can get your heart rate up and your blood pumping, which can prime your body for an effective workout and help improve overall flexibility and mobility.
Becoming flexible takes time but is well worth it ‒ this is an important step that will prevent workout-related injuries like muscle strains, tears, and sprains because you’ll have a fuller range of motion during your workouts.
If you’re looking to introduce flexibility exercises into your workout routine, we’ve rounded up 12 below.
From VeryWell Fit
Directions:
Muscles stretched:
Glutes, hamstrings, quadriceps, calves
From Healthline
Directions:
Muscles stretched:
Calves, Achilles' tendons
From VeryWell Fit
Directions:
Muscles stretched:
Hips, groin, inner hamstrings
From Ace Fitness
Directions:
Muscles stretched:
Quadriceps, hip flexors extensor tendons (top of feet)
From Healthline
Directions:
Muscles stretched:
Triceps, deltoids, lats
From Healthline
Directions:
Muscles stretched:
Hamstrings, calves
From Healthline
Directions:
Muscles stretched:
Shoulders, neck, hip flexors, lumbar and thoracic spine
From Yoga Journal
Directions:
Muscles stretched:
Shoulders, abdominals, glutes
From VeryWell Fit
Directions:
Muscles stretched:
Upper back, shoulders, chest
From Healthline
Directions:
Muscles stretched:
Wrists, forearms
From VeryWell Health
Directions:
Muscles stretched:
Lower back, hamstrings
From Healthline
Directions:
Muscles stretched:
Hips, groin, lower back
It’s recommended that stretches are performed as a cool down from exercise, rather than prior to exercise, and especially after more rigorous exercise like strength training or intense cardio
In terms of how often you should be working on your flexibility, Harvard Medical School recommends stretching “the neck, shoulders, chest, trunk, lower back, hips, legs, and ankles at least two to three times a week. For optimal results, you should spend a total of 60 seconds on each stretching exercise.” While stretching, also focus on your breathing.
These stretching exercises can be a great time to focus on breath work and clearing your mind. Breathing during stretching is also important to bring oxygen to the muscles that need repairing.
Though maybe not the most exciting part of your workout, stretching is an important part of a well-rounded fitness routine. Combined with strength and cardio exercises, incorporating stretching into your workouts will help improve flexibility, reduce muscle tightness, and over time make your workouts safer and more effective.
Learn more about IIN’s rigorous curriculum that integrates 90+ of the world’s leading experts in health and wellness, blending the scientific and the spiritual to create an immersive, holistic health education.