The majority of us work hard to make fitness a priority. But at times it feels as though there are barely enough hours in the day to get everything accomplish let alone sneak in a workout. When we get to the gym our goals are pretty clear: Break a sweat, get our heart rates up, and build some muscles. While these priorities are great on their own, the time crunch that affects us all rarely leaves time for one of the most important components of a well rounded fitness routine: Stretching.

There are many reasons why stretching is a vital component of exercise. Most importantly, regular stretching may help you improve your flexibility and decrease your risk of injury. Benefits of stretching may also be felt immediately as it helps release lactic acid buildup, increases blood flow to the muscles, and may provide a larger range of motion in your joints.

Many great stretches exist for all types of people. From athletes to office workers, everyone can benefit from performing a stretching routine. Here are a couple of my favorites:

Yoga Inspired:

Ragdoll: Responsible for stretching the hamstrings and lengthening the spine, this is one of my all time favorite stretches. I recommend it for clients of all fitness backgrounds for the release it provides to the low back.

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Begin performing this stretch with bent knees and feet hip width distance apart. Over time, work on straightening your knees but never locking them fully. For an added bonus, rock slowly side to side.

Downward Facing Dog: Known as the resting pose in the midst of a vinyasa flow, this pose is great for relieving lower back pain and releasing tight calf muscles while simultaneously lengthening the hamstrings and arms.

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To perform this stretch begin on your hangs and knees. From there, slowly lift your knees away from the floor keeping them slightly bent. Simultaneously lengthen your arms releasing the shoulders away from the ears. The goal is to try to form your body into an upside down V. You can read more details about downward facing dog by clicking the link.

At the Office:

Reverse Arch Stretch: After a long day hunched in front of a computer screen your spine can certainly use a break. This stretch allows you to open up the front part of your body and renews tissue circulation.

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To perform this stretch, scooch to the edge of your chair and place your hands behind you. Take a deep inhale breath and open up your chest, keeping your shoulders away from your ears.

After Exercise:

Piriformis Stretch: The Piriformis muscle is responsible for the outward rotation of the hip. It is an important muscle for most athletes, particularly those that must change their course of direction quickly during performances. Overall, it is a very important muscle to keep loose.

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To stretch this set of of muscles, lie on your back and cross your right ankle over the left knee. Take a hold of your ‘under’ leg and pull your bent knee toward your chest. You should feel the stretch in your butt and hips. (technical terms, obviously)

There are many stretches beyond what I have highlighted here that may be incorporated into your daily life and/or fitness routine. It does not have to take long but if done on a regular basis, stretching may help alleviate some of the aches and pains you feel in everyday life or after the gym.

As always, if you have any questions regarding the information in this post, don’t hesitate to contact me at jennifer@knackfornutrition.com.

Question: What is your favorite stretch? Mine is downward facing dog. I find it invigorating and relaxing at the same time!