Since walking is a regular part of our daily lives as well as many people’s main form of physical activity, I specifically designed this before-and-after series of stretches to help you walk with greater ease.
BEFORE
1. Cat-Cow (8 repetitions) here
2. Bird-Dog (6 repetitions per side) here
3. Ankle Circles (10 repetitions per side, 5 in each direction) here
4. Leg Swings (10 repetitions per side) here
5. Arm Circles (10 repetitions per side, 5 in each direction) here
1. Standing Crescent Moon (30 seconds per side) here
2. Tibialis Anterior Stretch (30 seconds per side) here
3. Standing Calf Stretch (30 seconds per side) here
4. Supported Standing Quadriceps Stretch (30 seconds per side) here
5. Downward-Facing Dog (30 seconds) here
6. Figure 4 (30 seconds per side) here
According to the American College of Sports Medicine, static stretching is most effective when the muscles are warm, so the “After” sequence is perfect following a nice stroll.
To keep you up and running and pain-free, I put together this series of before-and-after stretches to focus on the muscles of your lower leg, namely the tibialis anterior, gastrocnemius, and soleus. Following this routine will reduce the likelihood of getting shin splints or suffering ankle sprains. You will need a foam roller for part of this sequence.
BEFORE
1. Self-Myofascial Release for Glutes (30 seconds per side) here
2. Self-Myofascial Release for Calves (30 seconds per side) here
3. Leg Swings (10 repetitions per side) here
4. Figure 8 (8 repetitions per side) here
5. Side-to-Side Standing Diagonals (6 repetitions per side) here
1. Tibialis Anterior Stretch (30 seconds per side) here
2. Standing Calf Stretch (30 seconds per side) here
3. Wide-Legged Forward Fold with Chest Expansion (30 seconds) here
4. Assisted Low Lunge (30 seconds per side) here
5. Bound Angle (30 seconds) here
6. Figure 4 (30 seconds per side) here
Being that the calf muscles (gastrocnemius and soleus) are attached to your Achilles tendon, regularly stretching these muscles helps prevent tendinitis of the Achilles tendon, a chronic inflammation that makes walking and running painful.
Swimming is a low-impact, full-body workout. This before-and-after series stretches the body from head to toe, with specific focus on your back and shoulders so you can improve your stroke while avoiding any shoulder pain or discomfort. You will need a foam roller for part of this sequence.
BEFORE
1. Self-Myofascial Release for Mid and Upper Back (60 seconds) here
2. Floor Angels (8 repetitions) here
3. Quadruped Rotations (6 repetitions per side) here
4. Cat-Cow (8 repetitions) here
5. Leg Swings (10 repetitions per side) here
6. Arm Circles (10 repetitions per side, 5 in each direction) here
1. Tibialis Anterior Stretch (30 seconds per side) here
2. Overhead Triceps Stretch (30 seconds per side) here
3. Wide-Legged Forward Fold with Chest Expansion (30 seconds) here
4. Kneeling Lat Stretch (30 seconds) here
5. Thread the Needle (30 seconds per side) here
6. Reverse Tabletop (30 seconds) here
Stretching the latissimus dorsi, the large muscle of the back, can help reduce your risk of suffering a rotator cuff injury.
After a long bike ride on the open road, your hips, chest, shoulders, and abdominals can become tight and stiff from being in a flexed position. I created these before-and-after stretch sequences specifically to warm and loosen these muscle groups. You will need a foam roller for part of this sequence.
BEFORE
1. Self-Myofascial Release for Glutes (30 seconds per side) here
2. Cat-Cow (8 repetitions) here
3. Leg Swings (10 repetitions per side) here
AFTER
1. Standing Calf Stretch (30 seconds per side) here
2. Wide-Legged Forward Fold with Chest Expansion (30 seconds) here
3. Assisted Low Lunge (30 seconds per side) here
4. Open-Heart Stretch (30 seconds) here
5. Biceps Stretch (30 seconds per side) here
6. Low Cobra (30 seconds) here
7. Reverse Tabletop (30 seconds) here
8. Figure 4 (30 seconds per side) here
9. Head-to-Toe Stretch (30 seconds) here
Since your elbows are in a bent (flexed) position along with the rest of your body while cycling, the Biceps Stretch in this routine is intended to help prevent pain in your elbows.
This routine starts with dynamic stretches to warm you before you hit the links and is designed to increase mobility in the upper back. Loosening this area of your body allows you to produce the rotational movements needed for the perfect golf stroke—and score. You will need a foam roller for part of this sequence.
BEFORE
1. Self-Myofascial Release for Mid and Upper Back (30 seconds per side) here
2. Bird-Dog (6 repetitions per side) here
3. Quadruped Rotations (6 repetitions per side) here
4. Figure 8 (8 repetitions per side) here
5. Side-to-Side Standing Diagonals (6 repetitions per side) here
1. Self-Myofascial Release for Glutes (30 seconds per side) here
2. Half Lord of the Fishes (30 seconds per side) here
3. Wrist-Flexor Stretch (30 seconds) here
4. Figure 4 (30 seconds per side) here
5. Supine Spinal Twist (30 seconds per side) here
I incorporate the Half Lord of the Fishes in this sequence to offset any muscle imbalances you might have as a result of repetitive movements in one direction, such as from your golf swing.
Dancing is a fun and dynamic form of physical activity that includes a full range of movements. Appropriately, this series of before-and-after stretches prepares your body to move smoothly and safely (and gracefully) in any given direction.
BEFORE
1. Cat-Cow (8 repetitions) here
2. Quadruped Rotations (6 repetitions per side) here
3. Ankle Circles (10 repetitions per side, 5 in each direction) here
4. Figure 8 (6 repetitions per side) here
1. Standing Crescent Moon (30 seconds per side) here
2. Standing Calf Stretch (30 seconds per side) here
3. Wide-Legged Forward Fold with Chest Expansion (30 seconds) here
4. Downward-Facing Dog (30 seconds) here
5. Bound Angle (30 seconds) here
Improve your ankle mobility with stretches such as Ankle Circles, Standing Calf Stretch, and Downward-Facing Dog to lessen your risk of ankle sprains.
Whether you enjoy a leisurely or competitive game of tennis, I include here both dynamic and static moves for your hips to prepare you for the quick changes in speed and direction this potentially fast-paced sport is known for. You will need a foam roller for part of this sequence.
BEFORE
1. Self-Myofascial Release for Mid and Upper Back (60 seconds) here
2. Quadruped Rotations (6 repetitions per side) here
3. Arm Circles (10 repetitions per side, 5 in each direction) here
4. Figure 8 (6 repetitions per side) here
5. Side-to-Side Standing Diagonals (8 repetitions per side) here
1. Overhead Triceps Stretch (30 seconds per side) here
2. Standing Crescent Moon (30 seconds per side) here
3. Wrist-Flexor Stretch (30 seconds per side) here
4. Wrist-Extensor Stretch (30 seconds per side) here
5. Kneeling Lat Stretch (30 seconds) here
6. Thread the Needle (30 seconds per side) here
7. Figure 4 (30 seconds per side) here
Given the nature of a racket sport like tennis, it’s important to perform stretches for the forearm muscles, which both flex and extend the wrists.
Given that we use our legs so much when going up and down hills during a hike, I created a sequence of before-and-after stretches that focuses on stretching the major muscles of the lower body, included the hamstrings, glutes, and calves. You will need a foam roller for part of this sequence.
BEFORE
1. Self-Myofascial Release for Glutes (30 seconds per side) here
2. Ankle Circles (10 repetitions per side, 5 in each direction) here
3. Leg Swings (10 repetitions per side) here
AFTER
1. Self-Myofascial Release for Calves (30 seconds per side) here
2. Standing Calf Stretch (30 seconds per side) here
3. Tibialis Anterior Stretch (30 seconds per side) here
4. Downward-Facing Dog (30 seconds) here
5. Assisted Low Lunge (30 seconds per side) here
6. Figure 4 (30 seconds per side) here
7. Assisted Supine Hamstring Stretch (30 seconds per side) here
When you stretch your lower-leg muscles, such as the tibialis anterior, you lessen your risk for developing shin splints.
With all the throwing, swinging, and reaching involved in playing baseball and softball, you’ll want to keep your upper back and shoulders loose. I’ve built dynamic and static stretches for your shoulders into this before-and-after sequence to help you improve some key skills, such as throwing. You will need a foam roller for part of this sequence.
BEFORE
1. Self-Myofascial Release for Mid and Upper Back (60 seconds) here
2. Floor Angels (10 repetitions) here
3. Quadruped Rotations (6 repetitions per side) here
4. Side-to-Side Standing Diagonals (8 repetitions per side) here
1. Kneeling Lat Stretch (30 seconds) here
2. Thread the Needle (30 seconds per side) here
3. Open-Heart Stretch (30 seconds) here
4. Half Lord of the Fishes (30 seconds per side) here
5. Head-to-Toe Stretch (30 seconds) here
6. Supine Spinal Twist (30 seconds per side) here
Thread the Needle is a great stretch for your shoulders if you suffer from bursitis or tendinitis, since it helps reduce the pain caused by these conditions.
This series of before-and-after stretches includes some dynamic movements for your hips, which can become tight and stiff while you cross-country ski. You will need a foam roller for part of this sequence.
BEFORE
1. Self-Myofascial Release for Glutes (30 seconds per side) here
2. Hinge and Reach (10 repetitions) here
3. Leg Swings (10 repetitions per side) here
4. Side-to-Side Standing Diagonals (8 repetitions per side) here
1. Wide-Legged Forward Fold with Chest Expansion (30 seconds) here
2. Bound Angle (30 seconds) here
3. Thread the Needle (30 seconds per side) here
4. Reverse Tabletop (30 seconds) here
5. Figure 4 (30 seconds per side) here
6. Supine Spinal Twist (30 seconds per side) here
Effectively stretching your inner thighs (the hip adductors) and outer thighs (the hip abductors) with moves like Bound Angle and Figure 4 can enhance stability in your knees.
This before-and-after series of stretches focuses on the major muscles of your upper body—such as your chest and shoulders—often the target of strength-training routines. You will need a foam roller for part of this sequence.
BEFORE
1. Self-Myofascial Release for Mid and Upper Back (60 seconds per side) here
2. Floor Angels (8 repetitions) here
3. Cat-Cow (8 repetitions) here
4. Arm Circles (10 repetitions per side, 5 in each direction) here
AFTER
1. Overhead Triceps Stretch (30 seconds per side) here
2. Open-Heart Stretch (30 seconds) here
3. Biceps Stretch (30 seconds per side) here
4. Seated Neck Stretch (30 seconds per side) here
5. Wrist-Extensor Stretch (30 seconds per side) here
6. Kneeling Lat Stretch (30 seconds) here
7. Thread the Needle (30 seconds per side) here
When you use a foam roller, allow your upper back to gently arch and drape over the roller. This movement, together with the back-and-forth rolling motion, loosens your shoulders and makes upper-body strength-training exercises, like shoulder presses, easier.
This before-and-after series of stretches focuses on the major muscles of your lower body, such as your glutes, hamstrings, and quadriceps, commonly worked during strength training. You will need a foam roller for part of this sequence.
BEFORE
1. Leg Swings (10 repetitions per side) here
2. Hinge and Reach (10 repetitions) here
3. Side-to-Side Standing Diagonals (8 repetitions per side) here
AFTER
1. Self-Myofascial Release for Glutes (30 seconds per side) here
2. Downward-Facing Dog (30 seconds) here
3. Assisted Low Lunge (30 seconds per side) here
4. Bound Angle (30 seconds) here
5. Wrist-Extensor Stretch (30 seconds per side) here
6. Figure 4 (30 seconds per side) here
7. Assisted Supine Hamstring Stretch (30 seconds per side) here
Because you might do lower-body exercises, like squats and lunges, while holding dumbbells or a barbell, I include a Wrist-Extensor Stretch in this routine to stretch the forearm muscles.
