Release Your Tight Hips, Shoulders, and Hamstrings With This Full-Body Stretch Routine

Published on 12/29/2020 at 12:55 PM

After every workout you do, you should always take time to properly cool down and stretch. This important step is often overlooked, and if it isn't done consistently, you can end up with tight muscles, cramping, muscle pain, and injury. Taking the time to stretch the muscles you've worked will leave you feeling better, keep you from getting injured, and can even improve your flexibility. If you aren't sure what stretches to do, try this eight-minute full-body stretching routine from Kelsey Wells, a NASM-certified trainer and creator of the PWR programs on the SWEAT app.

"Cooling down doesn't need to be long or complex," Wells told POPSUGAR. First, she recommends completing a few minutes of cardio such as a light jog or walking to gradually lower your heart rate back to normal levels. Then, she recommends doing a few static stretches, holding each stretch for 20 seconds or longer.

If you're currently sore from squatting, doing push-ups, or any other type of physical activity, this stretch routine is for you. Grab a yoga mat, and get ready to alleviate those tight muscles!

Seated Hamstring Stretch

While seated on a yoga mat, extend both legs out in front of you. Engage your core and maintain a neutral spine. Bend your right knee and bring your right foot to your inner thigh or as close as you can get.
Bending from the hips, reach for your left foot, shin, or thigh. If you can reach your toes, gently pull them back towards you or rest your hands on your ankle or shin — whichever is most comfortable.
Hold this position for 30 seconds, breathing deeply throughout. Each time that you exhale, lower your torso further towards your legs, ensuring that you are bending from the hips and not rounding through your spine.
Repeat this stretch on the right side.

Overhead Triceps Stretch

Start standing with your feet hip-width apart and your arms by your sides.
Inhale and bend your right elbow, reaching your right arm overhead, placing your right hand between your shoulder blades or as far as you can go without pain.
Exhale and push down your right elbow with your left hand.
Hold this position for 30 seconds, breathing deeply throughout.
Repeat this stretch with your left arm.

Kneeling Hip Flexor Stretch

Begin in a kneeling position on a yoga mat. Extend your left leg and take one large step forward so that you are in a low-lunge position, ensuring that your left knee is not further forward than your toes. If it is, take a bigger step forward.
Keeping your torso upright, your core engaged, and a neutral spine, push your hips forward so that you feel a stretch along the front of your right leg.
Hold this position for 30 seconds, breathing deeply throughout. Each time that you exhale, use your abdominals to tuck your pubic bone towards your belly button to increase the stretch.
Repeat this stretch on the right side.

Chest Stretch

Start standing with both feet hip-width apart with your core engaged and a neutral spine.
Clasp your hands together behind your back.
Gently extend your arms and pull your hands away from your body. This should cause your shoulders to retract and open up your chest. Be sure to maintain a neutral spine position and keep your core engaged.
Hold this position for 60 seconds, breathing deeply throughout.

Child's Pose

Start in the center of your mat on all fours, ensuring that your shoulders are stacked over your hands and your hips are over your knees with your toes untucked.
With control, take a deep breath in and begin to shift your weight/glutes back towards your heels, lowering your torso towards your thighs. Extend your arms and rest your head on the mat, relaxing your neck. Create space between your shoulders and ears by drawing your shoulder blades down and back.
Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Hold for 60 seconds.

Cross-Body Shoulder Stretch

Start standing with both feet hip-width apart.
Raise your right arm and bring it across the front of your body at shoulder height. Your palm should be facing in.
Take your left arm and hold your right tricep, gently pulling it toward your chest. Avoid "shrugging" your shoulders by drawing your shoulder blades down and back.
Hold for 30 seconds, breathing deeply throughout.
Repeat with the left arm.

Lying Figure Four

Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position.
Lift up your right leg and bend it open to the right, placing your right ankle on top of your left knee. To feel a deeper stretch, gently push the right knee away from your body.
Hold for 30 seconds, breathing deeply throughout.
Each time that you exhale, turn out your right leg further to increase the stretch, ensuring that your spine remains in a neutral position and your tailbone remains in contact with the ground.
Repeat this stretch with the left leg.

Cobra

Lie on your belly with your legs hips-width distance apart. Extend your arms straight out in front of you.
As you lift your head up off the ground, begin to slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you can, keeping your elbows slightly bent.
Actively relax, keeping your gaze forward or lowering your head back between your shoulder blades.
Hold for 60 seconds, opening through the chest and abs, and then lower your torso back to the mat.