Perhaps the simplest and least time-consuming thing we can do for our bodies is to stretch our muscles. Sadly, most people completely ignore this part of their program. While studies are split on the benefits of stretching prior to a workout, most experts are unanimous in recommending flexibility training both post-workout as well as on a daily basis.
After a good workout our muscles are tight from the strain we've just put them under, so this is a great time to stretch. Ideally try to stretch within 30 minutes of completing your workout. This will also assist in muscle recovery and minimize soreness the following day(s). Tight muscles put added stress on the joints and over time can cause serious injury and muscular imbalance.
Of course it is not just after a solid workout that our muscles need some TLC. Our day-to-day activities provide more than enough stress to cause plenty of muscle tension. Whether your job/day consists of sitting at a desk or on a construction site, your body is taking a beating. Your muscles are constantly working to keep you upright, move you from one place to another, and resist the self-imposed stress of our lives. For this reason we must stretch daily. The excuse I usually get is "I forgot." So here is my solution for all you wound-up rubber bands:
There are two times a day that are not only ideal for some flexibility training, but also eliminate any possibility for excuses to skip a stretch session. Those times are first thing in the morning (before you get out of bed) and the last thing at night (when you're getting into bed). Ideally you would fit some additional stretching in throughout the day, but at these two times there are no excuses. There are many stretches one can do while lying in bed and even more that can be done just beside the bed. To get you started here are three easy stretches you can do each morning:
(Perform these in this order each morning, then reverse the order at night)
The Figure 4 Stretch:
While lying on your back place one ankle above the opposite knee. Then reach behind your thigh your ankle is resting on. Pull your leg towards your chest and hold for approximately 30 seconds. This stretch should be felt in the buttock/hip of the top leg. Alternate sides and repeat 2-3 times each.
The Active Hamstring Stretch:
Again, while lying on your back raise one leg up and grasp it behind your thigh keeping the other leg extended on the bed. Allow the raised leg's knee to be bent and pull the leg toward the chest. While holding your thigh in place, straighten your knee and pull your toes toward you. Only slightly pause, then bend the knee again. This stretch should be felt along the back of the leg that is bending and straightening. Perform 15-20 repetitions on each leg 2-3 times. (remember to pull your toes toward you and keep the other leg flat on the bed)
The Kneeling Hip Flexor Stretch:
This stretch is performed on the floor, if you have hard floors you may want to place a pillow under your knee or some other cushion. Place one knee on the floor and the other foot on the floor in front of you. Both knees should be bent at around 90 degrees at the starting position. If you are significantly tight you may already feel the stretch in the front of the hip and down the front of your leg with the knee on the floor. Now gently tuck your bottom under like a dog does when it is scared. Just about everyone should feel a stretch at this point, if not use a mirror or other person to check that your lower back is rounded and not swayed. If you are a bit more flexible try gently leaning forward while maintaining a tucked pelvis. Hold this stretch 30 seconds and perform 2-3 times on each leg alternating sides.
*Remember, while stretching the goal is to feel a mild discomfort. Straining is the opposite of what you are trying to accomplish.
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