1. Hold the stretch band (or whatever you are using instead) with both hands, palms facing up.
2. Reach your arms overhead, bringing the band behind your body. Hold for a few seconds and then bring the band back over your head and in front of your body.
3. Repeat for between 30 and 60 seconds.
2. Couch stretch
If you spend the majority of the time sitting, Rothstein says that this stretch will help improve flexibility in the quads and hips. It should be one against a wall or couch. (Watch a video demonstration.)
1. Bend your left knee and place your shin along a couch cushion or against a wall. Your left thigh should be in line with your body.
2. Put your right leg in front, bending your knee to 90 degrees. Your right knee and ankle should line up.
3. Hold this position for between 30 and 60 seconds. Then, repeat on the other side. Repeat the entire stretch two to three times.
3. Prone frog stretch
Got tight hips? Owoc recommends the prone frog stretch, which doesn’t require any furniture or props. (Watch a video demonstration.)
1. Lie down on your stomach. Bring your knees out as wide as you can.
2. Lift your legs and put the bottom of your feet together. Press your feet together for five seconds before relaxing, yet staying in position.
3. Continue alternating between pressing your feet together for five seconds and relaxing for between 30 and 60 seconds.
4. Lying hamstring stretch
This is another move, recommended by Owoc, where having a stretch band can come in handy, but if you don’t have one, you can use a tie or dog leash. It helps increase flexibility in your hamstrings. (Watch a video demonstration.)
1. Lie on the floor with your knees bent and feet flat on the floor.
2. Take the stretch band with one end in each hand and put it around one of your feet, with your foot in the middle of the band. Straighten out your leg as much as you can.
3. Gently use the band to pull your foot toward you until you feel the stretch. Hold for between 30 and 60 seconds. Then, gently bring your foot to the floor and repeat with the other leg.
5. Gastrocnemius calf stretch
Owoc recommends this stretch for improving flexibility in the calves. Done against a wall, it’s one of the easiest stretches to do. (Watch a video demonstration.)
1. Step your right foot toward a wall, stopping roughly three feet in front of it.
2. Place both palms against the wall and bend your right knee.
3. Lean forward, keeping your left leg straight. Hold for between 30 and 60 seconds. Repeat with the other leg.
The experts reiterate that spending just 15 minutes a day stretching is enough to improve your flexibility. It doesn’t have to be done all at once either. Instead of doing a whole stretch routine in one go, you can split ‘em up and have three, five-minute stretch breaks throughout the day. The timing is, er, flexible.
And for God’s sake, stop walking out of your fitness classes as soon as the cool-down music comes on. Stay and you’ll find that stretching actually feels really, really good.
