I don’t mean to sound like a fitness nanny, but really, the most neglected part of any workout is stretching and relaxing. Skip it and you’re sure to feel body ache and sore muscles and eventually, get injured. Look at stretching as time invested in a safe and effective workout plan. It can be challenging, fun and motivating as the results begin to show in a few weeks.
Results here mean that you’ll gradually see the range of movement around a joint improve. Stretching helps prevent lower back pain by removing tightness in the lower body. It reduces muscular tension and stress, hence risk of injury due to tight muscles. It increases relaxation and promotes circulation. It also relieves DOMS (delayed onset of muscular soreness) after a workout.
Ideally, after a regular workout, do a series of static stretches (holding each stretch for 20 to 60 seconds, depending on whether you’re a beginner or advanced practitioner). Breathe deeply through the routine. But if you plan to do them stand-alone, as long-distance runners often opt to, do them after a warm-up. Avoid vigorous stretching immediately after long-distance running as the muscles are too tired and stiff to get the full benefit of the stretches. In fact, work on the flexibility aspect on a regular cardio day or at least twice a week.
The yoga belt, which is a canvas belt about two meters in length, is especially helpful as an aid for efficient stretching. It is safe and you can progress at your pace.
PREP MOBILITY EXERCISES
If you haven’t exercised that day, repeat 10 times, holding each position for 10 seconds.
· Standing chest and shoulders: Stand with your feet shoulder-width apart and keep your knees unlocked. Hold the belt with your hands shoulder-width apart.
Inhale as you lift both arms overhead without bending the elbows.
Take the arms as far back, beyond the head, as possible.
· Trunk Rotations: Stand with your feet shoulder-width apart and keep your knees unlocked. Hold the belt with your hands shoulder-width apart.
Lift the hands to chest level and as you exhale rotate your trunk to the right as far as you can go. Avoid using your lower body while doing this stretch.
· Trunk lateral flexion: Increase the distance between the hands and the feet (wide stance and wide grip).
As you exhale, laterally bend towards the right and the left, holding each position for three to five seconds.
MAT WORK
Don’t overdo any stretch in the beginning. Focus on posture and body alignment. These exercises will relieve stiffness in the hip joint, lower back, the larger muscles of the hips, thighs and lower legs. Hold for 20 seconds to a minute each. Repeat one to three times.
Hamstring stretch
Lie on your back with both legs straight.
Put the belt around your right foot (around the ball of the foot).
Keep the left leg straight on the mat
Hold the belt with both hands.
Place both elbows on the floor.
As you inhale, lift the leg off the floor keeping your knee straight, toes of both feet turned towards you.
In the final pose the leg should go up to a 90 degree flexion, but to begin with go to a level which is comfortable for you.
Inner thigh stretch
Lie on your back with both legs straight.
Put the belt around your right foot (around the ball of the foot).
Hold the band in the right hand, gripping it close to the foot.
As you exhale, move the right leg outwards.
Go as outwards as possible without any sensation of pain. You should however, feel a stretch on the inner thigh.
Keep your left arm stretched out at shoulder level.
Outer thigh and IT band stretch
Lie on your back with both legs straight.
Put the belt around your right foot (around the ball of the foot).
Grip the belt, closer to the foot, with your left hand.
As you exhale, take the leg about two to three inches across your body to feel the outer thigh stretching. Pull the leg towards the left shoulder.
Keep your right arm stretched out at shoulder level.
Piriformis and gluteus medius stretch
Lie on your back with both legs straight.
Put the belt around your right foot (around the ball of the foot).
Hold the belt with your right hand and pull the right foot towards the left shoulder (the sole of the foot is turned in).
You will feel an intense stretch in the outer hip region.
Single and double leg glute stretch
Lie on your back with both legs straight.
Bend the right knee towards the chest.
Hold the belt with both hands and place around the shin.
As you exhale, pull the leg closer to the chest,
Feel the stretch in the large hip muscle.
Repeat with one leg at a time and then with both legs together.
Seated calf stretch
Sit, making sure your spine is straight. If you’re not able to achieve this, sit on a cushion, with both legs extended.
Place the belt around the ball of the right foot.
Pull the foot towards you and feel the stretch in the calf.
Prone shin, quad and hip flexor stretch
Lie down on your stomach.
Bend the right knee and bring the right heel up towards your hip.
Place the belt around the right foot (just above the toes).
Place your forehead on the mat.
Pull the foot towards the hip so the thigh lifts off the floor as well. You should feel a stretch in the front of the thigh right up to the hip bone.
