Recommended Stretches for Increased Mobility and Flexibility
By Matthew Accetta, MS, exercise physiologist at Hospital for Special Surgery in New York City
Hip Hug Stretch
This stretch effectively targets the gluteal muscles, piriformis, and other deep hip rotators, which can become tight from prolonged sitting or lack of movement. Tight hips can contribute to lower back pain. By stretching the hip muscles, you can reduce tension and pressure on the lower back. Regularly performing this stretch helps to improve hip joint mobility, which is essential for maintaining functional movement and preventing stiffness as you age.
- Start by sitting and crossing one leg over the other.
- Hug your knee to your chest.
- Focus on keeping your chest up to feel the stretch in the glute.
- Hold for 20-30 seconds.
- Repeat on the opposite side.
Half Kneeling Hip Flexor Stretch
As people age, they often spend more time sitting, which can lead to tight hip flexors. This stretch specifically targets these muscles, helping to alleviate tightness and improve mobility. Tight hip flexors can contribute to poor posture by pulling the pelvis into an anterior tilt, which can lead to lower back pain and other postural issues. Stretching these muscles helps to counteract this effect and promote better posture.
- Kneel on a pad (the side you kneel on is the side being stretched); position the front leg far enough away so the front knee stays behind the toes.
- With a tall posture, engage your abdominals and tuck your tailbone by engaging your glutes until a stretch is felt in the front of the thigh on the kneeling leg.
- Hold for 20-30 seconds.
- Repeat on the opposite side.
Calf Stretch at a Wall
Tight calf muscles can lead to discomfort and limit the range of motion in the ankles. Stretching the calves helps to maintain and improve flexibility in these muscles. Flexible calf muscles contribute to better mobility in the ankles and feet, making daily activities like walking, climbing stairs, and running more comfortable. Tight calves can increase the risk for strains, Achilles tendinitis, and other injuries. Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg.
- Stand in a staggered stance in front of a wall with your arms stretched out.
- Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.
- Hold the stretch for 15-30 seconds.
- Repeat on the opposite side.
Standing Quad Stretch
Regularly stretching the quadriceps helps maintain and improve flexibility in these muscles, which is crucial for overall lower body mobility. Flexible quadriceps are less prone to strains and injuries. Tight quadriceps can contribute to knee pain and discomfort by exerting excessive pressure on the knee joint. Stretching these muscles helps alleviate this pressure and reduce knee pain.
- While standing, hold onto a countertop or chair back to assist in balance.
- Bend your knee by grasping your ankle with one hand and moving your foot toward your buttocks.
- Gently pull on your ankle to bend your knee as far as possible.
- Maintain the position for 30 seconds.
- Repeat on the opposite side.
Seated Hamstring Stretch
Regularly stretching the hamstrings helps maintain and improve their flexibility, which is crucial for the overall mobility of the lower body. Tight hamstrings can contribute to lower back pain by pulling on the pelvis and causing an anterior pelvic tilt. Stretching these muscles can help alleviate tension and reduce back pain. Hamstring flexibility helps to contribute to a better range of motion in the hip and knee joints, making daily activities such as walking, bending, and reaching easier.
- Sit on the front half of a firm chair with your back straight.
- Extend one leg out in front of you with your heel on the floor and your toes pointed up.
- Bend the opposite knee so that your foot is flat on the floor.
- Center your chest over your straight leg.
- Slowly lean forward at the hips until you feel a stretch in the back of your thigh.
- Hold the stretch for 30 seconds.
- Slowly return to your original position and repeat on the opposite side.
The sources in this story reported no relevant financial conflicts of interest.
A version of this article appeared on Medscape.com.