I professionally stretch people for a living, and this is the best stretch in my arsenal.
Here’s how to do it at home or at work.
Experts in This Article
trainer and recovery athlete for global fitness community F45 Training.
Hayley Lubow is a racker and training leader at Racked Stretch.
Jocelyn Rogiers is a training leader at Racked Stretch.
Moreover, tight muscles slow you down.
In other words, stretching isveryimportant.
Still, some days you simply dont have time to follow along witha YouTube videoorlist of feel-good exercises.
The number one stretch thats been beneficial to every client Ive seen are our hip stretches.
Basically, you get a lot of bang for your buck.
I can attest that the closed figure-4 stretch feelsah-mazing, but it does so much more than I realized.
When you have tight hips, it could alsolead to lower back pain.
trainer and recovery athlete for global fitness community F45 Training.
But first, heres more on the benefits of stretching in general.
A flexible joint and/or muscle requires less energy to move through a wider range of motion, Chan says.
This efficiency displays itself in the quality of your workout and overall muscle movement.
And, better circulation means a quicker recovery by aiding in relieving post-workout aches and pains.
Our muscles can tighten up in response to physical and/or emotional stress, Chan says.
Improves posture
Stretching regularly also encourages proper spinal alignment, aka better posture.
Mobility in exercise and stretching help create a neuromuscular connection between our brain and body awareness, Chan explains.
This directly translates to better form, activation, and technique, ultimately maximizing the results of a workout.
Closed figure-4 stretch
The great thing about this stretch is that it can be easily modified.
it’s possible for you to also do it from anywhere.
It also does double duty as a greatouter thigh stretch.
Hold the stretch for 45 seconds.
Heres how to do it:
4.
Cat/cow stretch
Another yoga class classic: the cat/cow stretch.
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