Kneeling Hip Stretch

Stretching the front of your hips will feel good after sitting for a long period of time. You’ll also appreciate this stretch after a tough leg workout. Begin by kneeling with your right knee on the floor, and your left foot forward and flat. Next tuck your pelvis under and lean forward with your hips 2-3 inches. For more of a stretch, place a strap around your right foot and lift up slightly. Hold for 10-30 seconds, and then release. Repeat the stretch kneeling on your left knee, with your right foot forward and flat.

*Consult your physician before performing exercise.

Kneeling Hip Stretch

Lying Hip Stretch

The lying hip stretch is a great stretch after your cardio workout. You’ll stretch your hips, glutes and thighs all in one move. Begin by lying on your back on the floor. Cross your right ankle over your left knee. Hold your left thigh, and pull both legs up toward your chest. Hold for 10-30 seconds, then release. Next cross your left ankle over your right knee. Hold your right thigh and pull both legs up into toward your chest. Hold for 10-30 seconds, then release. Be sure to keep your shoulders down on the floor and your neck relaxed.

*Consult your physician before performing stretch.

Lying Hip Stretch

Assisted Hamstring Stretch

If the traditional lying down hamstring stretch is uncomfortable for you, use a towel to assist your stretch. Hamstring flexibility is important for function. That means we need a certain degree of flexibility at the hamstring to be able to sit down in neutral posture with correct lumbar spinal alignment. Instead of adding tension to your upper body to move into the correct stretch position, put your workout towel to good use as a stretching aid. Simply wrap a towel around the arch of your foot, then hold the towel with each hand on the side of your body. Having this extra leverage allows you to keep your elbows closer to the floor, decreasing the tension or stretch in your neck.

Assist Your Hamstring Stretch

Get Fit Quick Tip:

Seated Straddle Stretch

Add this post-workout stretch into your routine and feel the full body benefits. Begin seated with your legs wide. Sit up tall, inhale and reach up with your right hand. Exhale and gently reach your hand toward your left, bending your torso. Hold for 10 seconds, then release. Next, inhale and reach up with your left hand. Exhale, and gently bend to your right side. Hold for 10 seconds, then release.

*Consult your physician before performing stretch.

Post-Workout Stretch

Get Fit Quick Tip:

Lying Hamstring Stretch

Sitting most of the day? Do this hamstring stretch to ease lower body and lower back tension. Lie down on the floor on your back. Extend your right leg straight up with your heel toward the ceiling. Place a strap or belt securely under the arch of your shoes to assist your stretch. Keep your shoulders and hips on the floor. Hold for 10 seconds, then release. Next, extend your left leg straight up toward the ceiling. Place the strap or belt securely under your arch. Hold for 10 seconds, then release.

*Consult your physician before performing stretch.

Undo sitting with this hamstring stretch

Total Body Stretch

Stretch your body into relaxation at the end of the day. Here’s how:

Begin seated with both legs out straight in front of you. Cross your right ankle over your left. Gently walk your hands forward bending your chest toward your knees. Hold for 10-20 seconds or 2 deep breaths, then release. Next, cross your left ankle over your right. Walk your hands forward, and hold for 10-20 seconds or 2 deep breaths, and then release.

*Consult your physician before performing exercise.

End-of-Day Total Body Stretch

Seated Hamstring Stretch

If you’ve been sitting for hours without a break, ease lower body muscle tension with this seated stretch. Sit with both legs out straight in front of you. Sit up tall, bend from your hips and reach both hands toward your toes. Hold for 10-30 seconds, then release. For an extra stretch, drop your chin toward your chest.

*Consult your physician before performing exercise.

Seated Stretch Made Easy

Standing Hamstring Stretch

Do this feel-good leg stretch after your next walking or running workout. Here’s how:

Begin standing straight facing a step, chair or railing. Lift up your right leg and place on object. Keeping your back straight, bend forward from your hips feeling a gentle stretch in the back of your right leg. Hold for 10-30 seconds, then release. Repeat the stretch with your left leg up. Bend forward slightly and hold for 10-30 seconds. Release.

*This stretch is for those without injury or balance concerns.

Feel-Good Leg Stretch

Get Fit Quick Tip:

Seated Low Back Stretch

Transition from work time to relaxation time with this Seated Low Back/Hamstring Stretch. Begin seated, then cross your right ankle over your left. Keeping your knees straight, tuck your chin into your chest and slowly walk your hands down your legs toward your ankles. Hold for 1-3 deep breaths, then release. Next, cross your left ankle over your right and walk your hands out toward your ankles. Hold for one breath, then release.

*Consult your physician before performing exercise.

One Stretch to Relaxed

Get Fit Quick Tip:

Standing Side Stretch

Do this full body stretch daily to release muscle tension. Begin standing. Reach your right arm straight up overhead, gently lean to your left. Hold for 10-30 seconds or 3 full breaths, then release.  Next, reach your left arm straight up overhead, lean to your right. Hold for 10-30 seconds or 3 full breaths, then release.

*Consult your physician before performing exercise.

Standing Side Stretch