What Are 5 Stretches?

The American College of Sports Medicine recommends stretching each major muscle group at least twice a week for 60 seconds after every exercise session.

Here are the five stretches that you must perform for better results:

1. Hamstring stretch: The hamstring is a muscle at the back of your thigh. You should feel this stretch at the back of your thigh and behind your knee. The recommended repetitions are two to three for four to five days a week.

• Lie on the floor with both legs bent.
• Now lift one leg off of the floor and bring your knee toward your chest.
• Clasp your hands just below your knee so that they lie behind your thigh.
• Now straighten your leg and then move it gently toward your head, until you feel a stretch. (You may also loop a towel around your thigh for a stretch. Grasp the ends of the towel and pull your leg toward you.)
• Hold this position for 30-60 seconds.
• Repeat with the opposite leg.

2. Standing hip flexor stretch:

• Stand in a staggered stance with your right leg forward.
• Rotate your hips forward and to the right.
• Bend slightly at the knees, making sure the knees are not strained.
• Slowly continue to push your hips forward until you feel a good stretch.
• Hold for 30 seconds and then switch legs and repeat the steps.

3. Standing quad stretch:

• Stand behind a chair with your legs about shoulder-width apart.
• Place one hand on the chair for balance.
• On the opposite side, lift your right foot behind you and grab it with your right hand, keeping your bent knee pointing straight to the floor.
• Avoid bending forward. Pull gently on the leg until you can sense the thigh stretch. Hold this position for 10-30 seconds.
• Switch and repeat it on your left leg to your right. You can take a pillow and prop your knee up on it so to avoid excessive pressure on your knee.

4. Glute bridge: This stretches your hip flexor muscles.

• Lie flat on your back with your knees bent.
• Place your feet flat on the floor and keep your arms at your side with your palms down.
• Lift the hips off the ground until your knees, hips, and shoulders form a straight line.
• Gently tighten your belly muscles to flatten your back and prevent overstretching.
• Then tighten your glute (butt) muscles as you push your hips up toward the ceiling.
• Hold the bridged position for a couple of seconds before easing back down.

5. Side lunge stretch:

• Keep your upper body straight and legs apart.
• Then shift your weight in a slow lunge to the side over a bent knee (not forward, as in a typical lunge).
• You should feel tension along the inner thigh of the opposite leg.
• Push your weight to the bent-knee side but not at the knee joint.
• Hold this position for 20-30 seconds on each side.