The Only Stretches You Will Ever Need

 Keeping stretching in your routine is a healthy practice because stretching is important whether you are an athlete or not. Stretching prolongs and helps our mobility and flexibility. If you want to keep your muscles flexible and strong and your body feeling relaxed, use these five stretches that are a must!

The Downward Doggie

This stretch helps relieve tension and gain mobility in the hip and shoulders, along with your hamstrings. Your mid-back muscles and your shoulder muscles will also be stretched in this position. 

 To start, position your body as if you are about to do a plank. However, you are going to make a tent shape with your body by pushing your hips upward with your legs and arms straightened. Keep your head down while you are in this position. The main point to keep in mind with this stretch is to have your legs and arms as straightened as possible while making the triangle shape.

The Lying Hug 

This stretch is the go-to when you are experiencing lower back pain. Simply lay on the ground, using an exercise mat if preferred, and tuck your knees inward so that they are near your chest. Lift your head up to your knees and grab your calves, helping keep your feet up and your knees close your body. 

Side Oblique 

Needing to stretch the sides of your body? The side oblique stretch works your hips, lats, and obliques.

To start, put your feet in a stance that goes out a little wider than your hips. Lift one arm overhead and lean in the corresponding direction. Keep this lean and position for several seconds then switch sides. Do this several times on each side for the best results.

The Butterfly

The Butterfly stretches your inner thighs, groin, hips, and lower back. 

Find a comfortable spot to sit down at and position your feet so that the bottoms of your feet are touching each other. Rest your elbows on your knees that will be bent outward, and try to bring your feet into your body as much as you can. You can also lean forward to further stretch your hips out.

Swan 

The Swan works a lot of muscles at the same time! It opens the front of the body and stretches the abdominals, hip flexors, and quadriceps. 

Lay down on the ground, with your stomach touching the ground. Keep your toes pointed and have both of your arms straightened so that just your torso is off the ground. Relax your shoulder and look up. Make sure your shoulder blades are coming together so that your chest is opening up. It is recommended to hold this pose for up to 45 seconds.

Start incorporating these five stretches into your daily routine and notice the difference! Remember, these stretches can be done pretty much anywhere and do not require a lot of time. These simple, easy stretches are all you need.