If you’re dealing with tight hips or stiff calves, regular stretching could be the simple solution you need. Many people neglect stretching, but incorporating it into your routine can help loosen muscles and improve flexibility.
Unlike dynamic stretching, which involves movement, static stretching requires holding a position for an extended time. This helps lengthen muscles, increase flexibility, and promote relaxation.
“It isolates specific muscles for targeted flexibility improvements and promotes deeper relaxation,” says Rachele Gilman, stretchologist and co-founder of Eat Move Sleep. “Save static stretching for after a workout to enhance recovery and improve long-term flexibility.”
Stretching should feel slightly uncomfortable but never painful. If you’re looking to improve flexibility, increase your range of motion, or reduce muscle stiffness, try these five expert-recommended static stretches.
1. Prone Figure Four Stretch
Targets: Hips and glutes
Tight hips from sitting all day? This stretch can help release tension and improve hip mobility. It may even reduce sciatica symptoms.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Cross your right ankle over your left thigh, just above the knee.
- Thread your right arm through the gap between your legs and hold onto the back of your left thigh.
- Gently pull your left thigh toward your chest.
Hold for 30-45 seconds, then switch sides. Repeat 2-3 times per side.
2. Seated Spinal Twist
Targets: Spine and back muscles
If you have stiffness from sitting at a desk, this stretch can improve spinal mobility and relieve tension. It may also aid digestion by stimulating internal organs.
How to do it:
- Sit on the floor with your legs extended.
- Bend your right knee and place your right foot outside your left thigh.
- Place your left elbow on the outside of your right knee and your right hand on the floor behind you.
- Gently push your elbow against your knee as you twist your torso to the right.
- Inhale to lengthen your spine; exhale to deepen the twist.
Hold for 30-45 seconds, then switch sides. Repeat 2 sets per side.
3. Forward Fold with Bent Knees
Targets: Lower back, hamstrings, and calves
This stretch helps release tension in the lower back and legs, promoting relaxation.
How to do it:
- Stand with feet slightly closer than hip-width apart.
- Bend your knees generously and fold forward from the hips.
- Let your torso rest on your thighs and allow your arms to dangle or hold opposite elbows.
- Keep your head and neck relaxed.
- Optionally, sway side to side for a deeper stretch.
- To release, bend your knees deeply and slowly roll up to standing.
Hold for 45-60 seconds, repeating 2-3 times.
4. Standing Hamstring Stretch
Targets: Hamstrings and lower back
A classic stretch that improves hamstring flexibility, posture, and can even help relieve sciatic nerve tension.
How to do it:
- Stand with feet hip-width apart.
- Place your right heel on a slightly elevated surface (a step, bench, or chair).
- Keep your leg straight but avoid locking your knee.
- Flex your foot, pointing your toes toward the ceiling.
- Hinge forward at the hips while keeping your back straight.
Hold for 30-45 seconds, then switch legs. Repeat 2-3 times per side.
5. Standing IT Band Stretch
Targets: Outer thigh and IT band
This stretch can help reduce IT band tension, improve hip mobility, and prevent knee pain.
How to do it:
- Stand tall with your feet together.
- Cross your right leg behind your left leg.
- Extend your right arm overhead and lean your upper body to the left.
- Keep both feet flat on the floor.
- For a deeper stretch, gently press your hip outward.
Hold for 30-45 seconds, then switch sides. Repeat 2 times per side.
Stretching for Better Flexibility and Recovery
Consistency is key when it comes to stretching. Including these simple static stretches in your routine can help reduce muscle stiffness, improve flexibility, and enhance recovery after workouts. Give your muscles the care they deserve—you’ll feel the difference!
