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Four Stretches You Need to Do Everyday!

Be honest. How often do you stretch after a workout?

{insert crickets here}

Listen, I totally get it! We are busy people and have places to be. We don't have a lot of time in the day to fit in a workout, let alone time to stretch afterward. Stretching is soooooo important, but usually takes a back seat if we are "busy" and just isn't something we prioritize.

Well, what if I told you that if you spent just a few minutes per day doing these four stretches you would experience:

  • stress relief

  • little to no back pain

  • greater range of motion

  • increased athletic performance

  • better posture

  • increased blood flow to your muscles

  • more creativity (I'm serious! Learn more about that here.)


Stretching should be a very important piece to your workouts. A good workout followed by an amazing stretch sesh go together like peanut butter and jelly...or peanut butter and chocolate...or peanut butter and anything. You get the idea.

There's a good chance that by not stretching, you could be setting your body up for injury. However, this isn't totally your fault. Our daily life doesn't set us up really well for our muscles to be perfectly balanced. For example, we spend a lot of our day sitting at a desk hunched over a computer or sitting in a car during your morning commute. The very act of sitting can tighten up your hip flexor muscles and pull on your lower back muscles.

Your hips are no doubt the strongest part of your body. A lot of muscles feed into your hip joints, which means. that over time, if not stretched properly, these tight muscles can cause a lot of problems. Hello back pain!

Allow me to introduce FOUR STRETCHES YOU NEED TO BE DOING EVERYDAY! Most of these stretches are focused on opening up through your pelvic girdle (Yes, I'm still a child and laugh every time someone says "pelvic girdle") by releasing tension in your glutes and lengthening your hip flexors.

Will you do something for me? Commit to doing these stretches everyday for the next two weeks. Your body will seriously thank you for it! These stretches will only take a few minutes of your time. Typically, you want to hold a stretch anywhere from 30 sec to two minutes. Ease into this and remember to breathe through each stretch. Please only perform these stretches after a workout or a light walk. You never want to hold static stretches before a workout! However, after your muscles are warm, static stretches can be really beneficial for you.

Kneeling Side Bend Stretch

1) Kneeling Side Bend

  • Place one knee on the ground and straighten your opposite leg to the side.

  • Make sure your hips are square and that there's no rotation in your torso.

  • Place your hand (the same side as your bent knee) to the ground.

  • Extend your opposite arm overhead and bring your bicep close to your ear.

  • Hold for 30 seconds or more.

Seated Figure Four Stretch

2) Seated Figure Four

  • In a seated position, cross your ankle over your opposite knee.

  • Open up your supported knee to a tabletop position (out to the side)

  • Sit up tall and scoot your glutes close to your supporting foot.

When you are ready to take your Figure Four Stretch a bit deeper
Pigeon Pose

If you want to take your Seated Figure Four Stretch a bit deeper, try Pigeon Pose.

  • Carefully place a bent knee right behind your hands.

  • Square your hips.

  • You can either keep your chest lifted or if your body allows it, lay your chest on the ground in front with your arms in a goal post.

Low Crescent Lunge

3) Low Lunge

  • Kneel on your left knee.

  • Place your right foot flat on the floor in front of you, knee bent.

  • Lean hips forward, but stay lifted through your chest.

  • Squeeze your glutes. This will allow you to stretch your hip flexor even more.

  • Hold for 30 seconds or more.

  • Switch sides and repeat.

Variation on Low Crescent Lunge

For an extra stretch in your quadriceps, try this variation of a Low Lunge, Cat Grabs Its Tail. (Cool name, right?

  • From your low lunge stretch, lift your back foot off of the ground.

  • Rotate through your torso. Reach back and grab your foot.

  • Hold for 30 seconds or more.

  • Switch sides and repeat.

Side-Lying Quad Stretch

4) Side-Lying Quad Stretch

  • Laying on your side, prop yourself up on your forearm.

  • Bend your top leg and grab your foot with your top arm.

  • Keep your knees close to one another.

  • Drive your hips forward.

  • Hold for 30 seconds or more.

  • Switch sides and repeat.

How did it go? Do your hips feel amazing? I sure hope so. Keep it up party people and always remember to stretch.

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