Stretching Guide: Determining the Ideal Duration for Your Stretching Session

We all know stretching is important, but many of us don’t make the time for it, especially when we’re trying to squeeze in a workout. It’s something we should prioritize, though. Here are some effective stretches you can do any time of the year!

With summer here enticing us to get outside and play, the last thing you want is to overdo it and end up sidelined while everyone else is having fun in the sun. To avoid injuries that could ruin your summer fun, make sure to start with some stretches.

To keep your muscles and joints happy, it’s a good idea to stretch at least three times a week and also before and after your favorite sports. Make sure to warm up your body beforehand to prevent injuries. Cold muscles are harder to stretch, so try a quick walk, slow jog, or easy bike ride for 5-10 minutes to get your blood circulating, then focus on stretching the following muscles:

1. Stand with your knees together, pull your right foot up to your rear, and hold for 10-30 seconds. Switch legs and repeat.
2. Sit down with your right leg straight in front. Bend your other leg so your left foot rests against your right knee. Lean forward at the waist and hold, then switch legs.
3. Stand straight with a slightly bent left knee, extend your right leg back with toes forward. Push your right heel to the floor, bending your left knee if possible. Repeat with the right foot forward.
4. Kneel and place your left leg in front with your knee bent and foot flat. Put your right leg back so the knee rests on the floor, then push your hips forward. Repeat with the opposite foot forward.
5. Lie on your back and bring your knees into your chest.
6. Sit with your right leg straight out, bend your left leg over it, placing the foot flat on the floor. Rest your right elbow on your left thigh and look over your left shoulder. Repeat on the other side.
7. Lace your fingers together behind your back, palms in, and pull up, bringing your shoulder blades together.
8. Extend your arms forward, lace fingers together, palms away, and roll your shoulders forward.
9. Extend your right arm overhead and reach behind your head for your left shoulder. Grab your right elbow with your left hand and pull left. Repeat on the other side.

When stretching, reach until you feel a slight stretch and mild discomfort, but no pain. Hold each stretch for 10-30 seconds and repeat 3-4 times. For standing stretches, keep your feet shoulder-width apart, knees slightly bent, and toes facing forward. For sitting stretches, keep your back straight and remember to breathe.