Thursday List: 4

Since I’ve been talking about range of motion this week, here are some of my favorite stretches:

 

1.     Calf stretch:  Stand on a stair (or curb or sturdy box).  Hold on to something if necessary for balance.  Place your feet so that the balls of your feet are on the edge and the heels hang over.  Lower one heel down below the level of the stair until you feel a stretch in your calf.  Gently raise and lower at a slowish tempo or just hold for about thirty seconds.  You can also do both heels at once if that feels better to you.

2.     Hip flexor stretch:  Lie on the floor on your side, legs out long.  Bend the top knee back as if you were going to kick yourself in the behind.  Reach your arm back and grab your foot or ankle (or use a strap if you can’t reach).  If you feel a stretch, great!  Hang out there.  If you need a little more, you can push your hips forward a bit until you do.

3.     Chest stretch, two ways:  My favorite way requires a long-ish foam roller, one that allows you to lie on it long ways with both your behind and your head supported.  Then you just open your arms out to the side at shoulder level.  If possible, lower your hands to the floor.  To increase the stretch on one side or the other, leave your hands on the floor and roll slightly to one side.  The side you are rolling away from will stretch a bit more.  If you don’t have a roller, you can do the same thing standing in a doorway.  Put your arms on either side of the door frame and lean through it until you feel a stretch.

4.     Static thoracic extension:  This one also uses a roller, but a firm bolster will also work.  This time, put the roller across the back just above where a bra strap would go (use your imagination, people who don’t wear bras!).  Then lean back over the roller, arms overhead.  I like to do this with my legs out long, but if you feel like your lower back is compressing, you can bend your knees and put your feet flat on the floor.  If you don’t like the feeling on your neck, you can support your head with your hands or with a yoga block.