I have a confession: I don't stretch enough after working out. But whether doing cardio or strength training, I always make time for this one stretch — seated straddle. My lower back [1] and hamstrings [2] always need some extra love, and this is the one stretch that targets them both. Here are a few variations I do to stretch different areas of my lower body. If you don't have time to stretch, at least make time for this!
Seated Straddle
- Sit down with your feet about three to four feet apart (not as wide as you can go). Reach back with your right hand and move the flesh of your right bum cheek away from you, then do the same with your left. This will help your pelvis ground more firmly so you can stretch your hamstrings more effectively.
- Sit tall, reaching your head away from your hips, and draw your belly and ribs in. Keep that length as you begin to fold forward at your waist, sliding your hands on the floor in front of your head.
- Go down as far as you need to feel a stretch in your hamstrings, but you don't want to feel pain. Hold for five breaths.
Big Toe Seated Straddle
- Take that stretch a litter deeper and move your hands to your legs.
- Keep your spine long and avoid hunching. As you feel your body opening up, work on lowering your chest toward the ground.
- Hold for five breaths.
One-Legged Seated Straddle
- From that deeper seated straddle, turn to the right leg and fold over the thigh, breathing deeply for five breaths.
- You can also reach your left arm into the air (or toward your right toes as shown in the first photo), and twist so your back is leaning against your right leg to get a nice stretch in the obliques.
- Slowly walk the hands to the left leg and repeat on this side for another five breaths.