Be flexible

Stretching may not always take centre stage in your exercise programme, but it can improve flexibility and increase your range of movements. From tight hamstrings to overworked triceps, stretching can help ease post exercise aches and pains. Stretching can also help if ordinary activities like using a computer are leaving you with tense neck muscles and poor posture. We spoke to sports physiotherapist Lisa Kerry from the Chartered Society of Physiotherapy about good stretches for better flexibility.

Two types of stretch

"There are two main types of stretches, developmental where you are trying to increase flexibility and restorative where you are trying to loosen up to be able to use what flexibility you have," says Lisa. You are more flexible after exercise, so it's the right time to stretch and it can help prevent feeling stiff later.

If you prefer to stretch before exercise make sure you have warmed up first.

Hamstring stretch

Lie on your back with your right knee hugged to your chest, with your hands behind your back. The left leg should be flat on the floor. Keeping the right knee close to your chest, straighten the right knee. When you reach your maximum position you should feel the stretch in the back of the right thigh. There should not be pain or stretch felt behind the knee, but stretch in the middle of the hamstring. Repeat with the other leg.

Calf stretch

With your hands on the wall at shoulder height in a stride stance with the right leg behind, left in front and both knees straight, lunge your weight forward. Ensure your feet are pointing forwards. You should feel the stretch in the upper part of the right calf. Repeat the stretch with both knees slightly bent this time. This will transfer the stretch to the lower part of the calf. Repeat with the other leg.

Plantar fascia stretch

The plantar fascia is the band of tissue that supports the arch of your foot. It’s closely connected with the calf muscles and needs to be stretched as part of a whole body flexibility programme. Place a tennis ball under the foot and apply as much weight as feels comfortable. Roll the foot over the ball so the ball makes contact with all parts of the foot. Roll for 2 minutes and repeat for each foot.

Hip flexor stretch

Hip flexors are the group of muscles that help you move your leg and knee up towards your body.

Lie on a table or bench with your hips as close to the edge as you can. Lie back with your left knee hugged to your chest, hands behind the knee. Allow the right leg to hang down. You should feel the stretch at the front of the right hip. Ensure you keep your back position constant throughout the stretch.

Lateral trunk stretch

Standing with both hands above your head lightly clasped, side bend your body. Avoid rotating. Make sure your breathing pattern is relaxed throughout the stretch and don’t hold your breath. Make your movements slow and alternate sides. The lateral trunk stretch helps to increase the range of movement in the spine.

Tricep stretch

Stand tall with a straight neck and back. Put one hand behind your lower neck and the other hand on your elbow. Gently push your elbow backwards so that your hand moves further down your back and you feel a slight stretch in your triceps. Repeat on the other side.

If you are flexible enough, clasp your hands together behind your upper back, one reaching downwards the other reaching upwards and hold.

Trunk rotation

Sit down on the ground with your legs stretched out in front, place your hand lightly across your chest. Keeping your legs and pelvis still, rotate your upper body to one side and then the other. Your shoulders should remain relaxed, and you should breathe normally as you move. You can also do trunk rotation standing up or sitting on a chair.

Downward facing dog

The down dog stretch targets all the tissues on the posterior aspect of the body. From standing, bend forward and place hands on the floor, shoulder distance apart. Keep your trunk straight and your knees straight too, bend at the hips. You make the shape of an inverted V. Heels should be on the floor. Make sure your hands are fully pressed into the floor to reduce wrist strain. This stretch elongates and strengthens the spine.

Adductor stretch

Adductor stretches focus on the muscles of your inner thigh including the groin. Sit on the floor with your knees apart and the soles of your feet pressed together. Keep your back straight and chest forward. Bend forward at the hips keeping your pelvis tilted and apply gentle pressure to your knees pushing them toward the floor.

Quad stretch

Your quads are the muscles at the front and side of the thigh. A classic quad stretch will help ease any aches after a tough workout. Stand on one leg and pull the other foot behind your bottom. Keep your knees together and push your hips forward to increase the stretch. Hold the stretch for 10 to 20 seconds. Repeat with the other leg.

The bottom line

Your glutes are the biggest muscle group in your body and often need a good stretch out. The pretzel or reclining pigeon stretch is a good option. Lie on your back with one leg bent. Straighten your other leg and raise it up towards the sky. Put the foot of your bent leg on the knee of your straight leg and pull your straight leg towards your chest. Hold for 10 to 20 seconds. Repeat with the other leg.

Pecs stretch

Your pectoral muscles make up the bulk of your chest muscles if you are a man, and are the muscles that lie under the breasts if you are a woman. Stand with your forearm against a wall and your elbow bent at a 90 degree angle. Very gently turn your body away from the wall until you feel a slight stretch across your chest. Hold for 10 to 20 seconds and repeat.

Neck retraction

Your neck is often prone to tightness which can lead to headaches, so it’s good to stretch or loosen the muscles at the back of your neck by cervical neck retraction. Sit tall, tuck your chin downwards towards your neck but don’t over push it. Then try to press your head backwards and also upwards keeping your chin where it is. You’ll be able to feel the stretch at the back of your neck. Relax and then repeat as needed.

Cobra

The cobra posture stretches the front of the torso and the spine. Lie on your stomach with the tops of your feet on the floor. Bend your elbows and put your forearms on the floor with your palms down near the side of your head. As you breathe in, press your forearms against the floor and raise your head and chest. As you breathe out, slowly lower yourself back to the floor.

Lateral neck stretch

This can help if you do a lot of desk or computer work and feel as though the muscles in your upper back and neck are tight. Look ahead and don’t let your chin drop. Move your ear sideways towards your shoulder, but don’t lift your shoulder to meet your ear. Hold for 10 to 20 seconds and then repeat on the other side.

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