Unlock the Perfect Stretch in Just 5 Minutes
Stretching is often the necessary evil. Generally athletes would rather spend those extra 10 minutes actually working out, rather than cooling down or warming up. Lucky for you, we’ve combined several exercises that are body functioning-based. By functional, it means you’ll be able to lift more weight, generate more power, and reduce the likelihood of ending up hurting yourself and cursing another missed warmup.
Either before training or as part of your daily routine, complete six reps on each side.
Stretch 1: Walking High Knee Hug
How does it help?Â It stretches your glutes and demands over 90-degrees of hip flexion, a range of motion that challenges desk-jockeys.
How to do it: Stand with your feet shoulder-width apart with your arms at your sides. Step forward with your right leg, bend your knee, and lean forward slightly at your hips. Lift your right knee toward your chest, grasping it with both hands just below your kneecap.Â
Then pull it as close to the middle of your chest as you can, while you stand up tall.
Release your right leg, and step into…
Stretch 2: Spiderman (offset lunge)
How does it help?Â It mobilizes your groin area and legs.
How to do it: Still balanced on your left leg, step forward and outwards at a 30-degree angle with your right leg and slowly lower your body until your front knee is bent 90 degrees.
(Your rear knee should nearly touch the floor.) Keeping your legs in the lunge position and your back straight, bend forward and touch the floor with both hands.
Stretch 3: Overhead reach (in lunge position)
How does it help? It mobilizes your thoracic spine, stretches your chest, and activates your core.
How to do it: Keep your right hand near your right instep and then rotate and open your torso and reach overhead with your left arm until it is straight. (Both arms should form a straight line.) Then return your left arm to the ground.
Stretch 4: Hip raise (from lunge position)
How does it help?Â It stretches the hamstrings.
How to do it: You should be in an off-set lunge with your right knee at 90-degrees, your back knee grazing the ground, and both hands touching the floor with your arms at close to 90 degrees. Next, push your arms, rock back, and straighten your front and back legs.
Then step forward and do the series on the left side.