. Hold each one for at least 30 seconds to get the best benefits. If you don’t have time for all of them, pick the ones that target the areas you feel tightest, or the areas that feel the hardest hit from your workout.Turn your toes out and rest the inner edges of your feet flat on the floor.Move from your hands to your forearms to get a deeper stretch, if possible.2. Runners Lunge to Side LungeTake a big step forward with your right foot, so that you are in a staggered stance.
Bend your right knee and drop into a runner’s lunge, keeping your left leg straight behind you with your toes on the ground, so you feel a stretch at the front of your left thigh.Walk your hands underneath your body toward your left foot as you straighten your right leg and bend your left knee. Your right leg should be extended directly out to your right side, foot resting on your right heel.This lunge combo stretches your hip flexors, quads, and hamstrings.
If the spinal rotation bothers your back, omit it and simply use your left hand to pull your right quad in and to the left.The piriformis stretch gently rotates and stretches the spine. It also stretches the muscles in the outer hips and glutes, including the piriformis muscle.Bend your right knee and hip up toward your chest as far as you can, and let it drop to the floor.Make sure your leg and torso remain in a straight line as you gently bring your top shoulder blade toward the floor.
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