Best Stretches for Shoulder Pain Relief

Young person in need of stretches for shoulder pain grabs shoulder in pain.

Shoulder pain is one of the most common types of muscular pain, and Stretch Affect specializes in stretches for shoulder pain relief. Shoulder pain can be debilitating and may create imbalances of the core, ultimately affecting posture, how you sit, and how you walk. Don’t let shoulder pain rule your life; instead, try these stretches for shoulder pain relief. They’re simple, effective, and can be done as an at-home practice or even as part of an office workout.  Bosses know that employees who take breaks to move during the day are more intellectually productive (if yours doesn’t, show them that Forbes article).

Neck and Spine

Deskwork often leads to poor posture. A consistently bent neck and curved spine lead to shoulder pain. Essential components of your core strength, your neck, and spine affect how your shoulders sit in relation to the rest of your body. Take a few minutes every few hours to do some office stretching. 

Start by warming up your neck and spine muscles before moving to the shoulders for a more effective stretch session. You can hold each of these stretches for up to a minute, and perform them on both sides 3–5 times.

Neck Release

Neck releases are a way to take the tension out of your neck and shoulders. Slowly lower your chin up and down towards your chest and back. You should feel a stretch that goes along the back of your neck and possibly even down past your neck and into the shoulder blades. With your chin still tucked, tilt your head to one side to stretch the opposite shoulder. Hold this position for up to one minute, and then return to the middle before repeating on the other side.

The following videos are a good place to start:

Across-the-Chest Stretch

Across-the-chest stretch is a common stretch we use to promote shoulder joint flexibility. To start this stretch, straighten your arm in front of you and bring it across your chest. Place your opposite hand on the joint of your elbow, gently supporting it. Use the supporting arm to pull your outstretched arm towards your body, opening up the shoulder and shoulder blade muscles.


When your chest is tight, the chest muscles contract your overall posture to bring the fronts of your shoulders closer. The hunched, rounded-shoulder posture weakens the back muscles that promote a strong and straight back. Add these chest stretches to relieve shoulder pain to your office stretching routine. 

Chest Expansion

You’ll need something soft and flexible for a chest expansion — an exercise band, towel, or even a spare t-shirt will work. Hold the band or fabric behind your back, just behind your hips. Slowly lift the band or towel upwards, keeping your arms straight. As you do so, open your chest, pull your shoulder blades together, and lift your chin as you look towards the ceiling. Hold for 30 seconds, and perform 3–5 times.

PAILs RAILs Pectoralis Stretch

PAILs and RAILs stand for Progressive and Regressive Angular Isometric Loading stretches. They are used to improve limitations in joint movements that have occurred from disuse, postural demands, or injury, and they can be extremely effective in mediating shoulder pain. For this stretch, stand next to a wall. Extend the arm closest to the wall, and place the palm of your hand against it. Using your body weight, lean into the wall to pull on your deltoids and the pectoralis, or chest muscles. You can increase the intensity of the stretch by rotating your hips towards the wall. See our video here for a visual explanation.


Once the surrounding muscles are feeling stretched and loose, it’s time to hit the shoulders! Try these stretches for shoulder pain and others for better mobility and flexibility.

Shoulder Extension and Flexion

Shoulder extensions are a nice, simple movement to warm up the shoulder. Stand with your feet hip-width apart, with your arms at your sides. Take one arm and move it behind the body in a straight, backward motion. Keep your palm facing your body, and stop when your arm reaches a 45-degree angle. Bring it back to center, and then repeat 8–10 times on each side. Perform up to three sets.

Shoulder flexion is a similar stretch in the opposite direction. Maintain a similar stance. Raise one straightened arm up until it is parallel with the rest of your body. Then lower it back down. Repeat 8–10 times on each side, with up to three sets. 

View our videos on shoulder extensions and shoulder flexion on our YouTube channel for a visual demonstration.

Shoulder Circles

Stand next to the back of a chair. Place the hand nearest to the chair on the back of it, and allow your opposite arm to hang. With the hanging arm’s shoulder joint relaxed, circle your hand clockwise five times. Then, circle counterclockwise five times. Perform on both sides, up to 3 times per day.

Doorway Shoulder Stretch

The doorway shoulder stretch is like the PAILs RAILs Pectoralis Stretch, but with the aim of more directly opening your chest by strengthening the shoulders. Stand in a doorway, and make a 90-degree angle with one of your arms at the elbow. Rest your palm and forearm on the side of the doorway. While pressing your arm against the doorway, lean forward and step the foot of the same side forward. Deepen the stretch by turning away from that arm to open the shoulder and chest even more. Repeat on each side 2–3 times, holding the stretch for 30 seconds each time.

Yoga Inspired Shoulder Stretching

Pain relief is one of the many documented benefits of yoga. By relying on stretching to relieve pain, yoga helps keep medications to a minimum. To finish off your workout, engage in some relaxing stretches inspired by yoga poses that incorporate the whole body and help your shoulders return to a neutral position.

Downward Dog for Shoulders

Start in a high plank position with your arms extended. Press into the heels of your palms as you lift your hips towards the ceiling until your body reaches an upside-down V-position. Be sure to keep your spine straight, avoid locking your knees, and bring your head toward your feet so your shoulders stay flexed over your head. Hold for up to one minute.

Child’s Pose

For Child’s Pose, kneel on the floor with your toes together and knees hip-width apart. As you exhale, lower your torso between your knees and extend your arms past your head with your palms facing down. Allow your shoulders to relax as if falling towards the floor, and allow your spine to relax as well. This pose can be held for up to five minutes!

Get a Personalized Shoulder Pain Stretch Routine at Stretch Affect

The physical therapists and specialists of Stretch Affect help people just like you reduce pain and become more limber with assisted stretching and manual therapy. Our clients are thrilled when they return to a pain-free life full of the activities they love. 

We believe everyone deserves to understand their body. Our consultations and physical assessments build complete mobility solutions for a wide range of issues and clients. The stretches delineated in this blog post will get you started with the best stretches for shoulder pain. 
If you’re still experiencing pain despite these stretches, you may need tailored exercises that match your issues, weight, condition, age, and more. View more of our stretch exercises on our YouTube channel, or contact us today at (619) 389-3718 to schedule your first Stretch Affect session.

Post-Spin Stretches Every Indoor Cycling Fan Should Know

Indoor cycling has become a popular physical activity because it is easy to do right from the comfort of your own home. Not only does it provide a cardiovascular workout, but also works some of the most important muscle groups in the body. You can choose from hundreds of online workout classes with apps, or you can choose to do your own workout on the bike, making it accessible for anyone, at any time of day.

A Customizable Workout

If you have never tried indoor cycling, you might be wondering exactly why this is such a great workout. After all, you are sitting down, right? Indoor cycling works many parts of the body as the ride on a stationary bike can be customized. If you want a challenging workout for your legs, increase the resistance, and you will feel your legs burn. If you want to work on your cardiovascular endurance, lower the resistance and increase your speed for a more sustained burn.

Indoor cycling targets legs and glutes, but you will also work your core as you balance on the bike.

If you take a class, expect the instructor to lead you up intense hills and through fast tracks as well. Your heart rate will stay elevated for the duration of the workout. Because indoor cycling is a challenging workout, it’s important that you start with warm up exercises to prevent injury and end with thorough stretching.

By starting with several stretches to warm your body up, you will also increase your performance during the workout. You can use some of the stretches below before and after your workout.

The Importance of Stretching

Just as it’s important to warm up before your workout, there are many benefits to stretching after you spin. Stretching can increase flexibility and athleticism and help increase your mobility to help you move with ease. Stretching also increases your range of motion. A study by the International Journal of Sports Physical Therapy found that both static and dynamic stretching are effective in increasing range of motion.

Stretches for Indoor Cyclists

You should aim to stretch for at least 5-10 minutes after you spin. Since you’re already warm, an even longer stretch session can have more lasting benefits. An individualized program by a qualified coach is always advised, however, the following eight stretches are ones that can be very helpful for any indoor cycling enthusiast:

Forward Fold

This is a great stretch for the back of the legs, from the calves to the hamstrings. While still on the bike and feet in the pedals, hold the handles and drop your elbows to the bar as you stand out of the saddle. Drop your heels down and hinge forward at the waist. Let your head and chest drop and lengthen your spine. With your left foot forward, hold for 30 seconds. Then, do a half-rotation and put your right foot forward. Hold for 30 seconds.

Now, remove your cycling shoes and get off the bike. The following stretches are done on the ground.

The Banana Stretch

This is one of our favorite stretches because it addresses your whole side body. If you have a mobility stick, you can use that. If not, you can use the side of a doorway. Hold the stick with both hands, cross your leg away from the stick, and gently bend your upper body toward the stick or wall. You should feel the stretch in your obliques, shoulders, and back. Hold for 30 seconds and repeat on the other side.

Hamstring Stretch

Stretching your hard-working hamstrings after an indoor cycling session is crucial so they don’t tense up. Once you get off the bike, put one heel on top of the handlebars. Grab the inside of your foot with the opposite hand. Gently pull your chest toward the leg. Repeat with the other leg. Hold each side for 30 seconds.

Quad Stretch

Place your right hand on the handlebars and lift your left leg toward the back so your heel touches your bottom. Grasp your foot with your left hand and pull the leg in, keeping your hips straight. Then repeat with the right leg. Try to hold this for 30 seconds on each side.

Calf Stretch

Place your hands against a nearby wall at shoulder height. Bring one leg behind you and place the foot flat on the floor. Lean forward over the leg while keeping the back knee straight and then switch legs after 30 seconds. You will feel this stretch up the back of your calves.

Figure Four Stretch

This Figure Four stretch addresses the piriformis, which is a small muscle located behind the gluteus maximus that runs from the lower spine to the upper surface of the femur. This area is put to work during an indoor cycling class! To perform this stretch, lay on your back with your knees propped up. Take one leg and cross your ankle over the thigh of the opposite leg. Then, grab the thigh of the leg on that side and gently pull up towards you. Hold for 30 seconds and repeat on both sides.

Frog Stretch

This move will loosen your hips. Stand with your feet shoulder-width apart. Lower into a squat as far as you can go without lifting your heels. Press your knees open with your elbows.

Tipover Tuck

We love this stretch for the hamstrings and shoulders, which can get tight during a ride. Stand with feet hip-width apart and interlace your hands behind your back. Bend over at the hips with your chin tucked and bring your hands toward the ceiling. Keep the shoulders and neck relaxed.

Going through these seven stretches will take about 8-10 minutes, depending on how long you hold each one. A thorough stretch after every indoor cycling workout will relieve any tightness in these muscles.

Why Warm-Up Exercises are Important Before Hitting the Gym

Some days, it’s hard enough to just get yourself to the gym and once you’re there, maybe you feel like you just want to get it over with as quickly as possible. With tight schedules and constant distractions, there’s always the temptation to get straight to the machines so you can get back to your other obligations. However, doing warm-up exercises before getting to your workout is essential to a good workout and even makes your exercise routine more enjoyable. Here are just a few reasons why.


The Many Benefits of Warm-Up Exercises

Warm-up exercises prepare your entire body to get ready for rigorous exercises–this includes your brain. The American College of Sports Medicine likens warming up to driving your car onto a highway on-ramp. The on-ramp helps you get your car up to the right speed with enough time, which prevents accidents. When you warm up, you’re getting your body up to speed with where it should be when you start doing exercises. This prevents accidents and injuries just the same as that on-ramp. Here are just a few things that happen to your body when you warm up before exercising:



Increased Blood Temperature:

As blood travels through your muscles, it increases in temperature. This increase signals your body to make more oxygen available, improving your endurance.


Increased Muscle Temperature:

During warm-up exercises, your whole body temperature increases–particularly your muscles. This improves muscle elasticity along with speed and strength.


Increased Range of Motion:

Your large joints, like shoulders and knees, loosen up. This helps increase performance and prevents injury.


Dilated Blood Vessels:

Your blood vessels become larger, increasing blood and decreasing strain on your heart.


Prevent Overheating:

The body’s temperature regulation system is like a thermostat–it takes a little bit of time to adjust. Warm-up exercises help your body activate your sweat glands and other means of dissipating heat, helping you to cool down more efficiently. For aerobic activities, like running and bicycling, this can be a serious game changer.


Increase in the Right Hormones:

Cortisol and epinephrine are two of the key energy-regulating hormones in your body. During warm-up, your body will balance these hormones to make fatty acids and carbs available for energy use. An increase in epinephrine also improves your overall state of happiness.


Psychological Benefits:

Warm-up exercises are a great time to transition into your workout. They help clear your mind, get ready, and focus on what’s ahead. It gives you a moment to review your skills you may want to work on when your exercising or it can provide an opportunity to strategize before a fitness competition. It helps you improve your concentration, which allows you to have a more meaningful workout.



Tips for the Best Warm-Up Experience

Your warm-up doesn’t have to be too long or too complicated. Keep it simple, short, and effective–focusing on getting your heart rate, muscle temperature, and range of motion up. The following are the most important things to remember:


Avoid Static Stretching:

Over the last few years, research has proven that static stretching before a workout actually does more harm than good. Static stretching strains and tears at cold muscles, increasing the potential for injury. Instead, look to dynamic stretches like big arm circles, kicking your legs out, and jumping jacks.


Assisted Stretching:

Having someone help you stretch can take your warm-up to the next level. Your partner can help you with deeper and more effective stretches that will further improve your performance and decrease your likelihood of injury. One great stretch to try together is the partner hamstring stretch. This stretch will greatly improve the range of motion in your legs. Partner stretches often challenge you to do deeper stretches, as you are trying to keep up with another person’s abilities as well as your own.



Take a moment and get into the “zone.” This means shutting off all the outside distractions and getting ready for whatever type of workout or competition you have ahead. Preparing your mind will have many different physical and psychological benefits in improving your workout.



Whether you’re a high-performance athlete or just looking to get into good shape, warm-up exercises are crucial to any workout experience. They improve your performance, prevent injury, and help you have the focus you need to have a perfect workout experience. If you’re not sure how to get a good warm-up exercise routine going, check out Stretch Station in San Diego. They can assist you with formulating the best warm-up routine available for you and your physical goals.

The 3 Most Important Muscle Groups for Top Athletic Performance

The reminder not to skip leg day in the gym is directed at us for good reason—because the legs are one of the three most important muscle groups that affect athletic performance. Proper training and stretching of the legs, chest, and back are key to unlocking optimum athletic performance. Whether you are a long-time gym buff or you are just starting to hit the weights, these tips for how to work and stretch your primary muscle groups will help you step up your athletic performance. 


When you think of the best moves for working your legs, you probably think of squats and lunges, and you wouldn’t be wrong. Air squats and forward walking lunges are great moves for strengthening the muscles in your legs including your glutes, quads, hamstrings, and hip flexors. Additionally, sumo squats and hip bridges are excellent moves for targeting the inner thighs and glutes. 

However, optimizing your athletic performance doesn’t stop at doing the exercises. After a hard day in the gym, your muscles need stretching. When you head to work and spend the day sitting, your muscles tighten and some of these basic stretches can help loosen leg muscles for better athletic performance. 

  • Quad Stretch 
  • Hamstring Stretch
  • Thigh Stretch 
  • Hip Stretch 

Woman stretching her chest


Your chest includes some of the largest muscles in your upper body and you use those muscles all day long. Proper training and stretching of those muscles give your chest the strength it needs to perform daily activities without tiring. Even simple movements like pushing open a door, washing your hair, or getting up and down off the floor utilizes your chest muscles. 

Whether you like free weights or prefer weight machines, there are countless exercises like chest presses, chest flies, and even simple push-ups that work to train your chest muscles. After training, building the strength and flexibility of your chest muscles requires stretching. Simple stretches like the behind the back elbow to elbow grip stretch and the above the head chest stretch can be done anytime, anywhere, and even from the comfort of your desk. Not only do these stretches help your muscles recover from being properly worked but they can help your posture as well. 


Have you complained about your back being tight or hurting? Whether you work in an office or your job entails manual labor, back pain and tightness is probably on your list of body aches. Not only is training your back important, but it has huge benefits including helping to correct your posture, reducing the risk of injury, and reducing lower-back pain. 

Exercises like kettlebell swings, bent-over rows, pull-ups, and deadlifts all work the muscles in your back. These movements strengthen your back muscles; however, if not properly stretched, working out can make your back feel tighter than before. Stretching your back is crucial for recovery after a workout or for taking a break in the middle of a workday. These stretches are great for loosening your back muscles and increasing performance:

  • Child’s Pose
  • Seated Spinal Twist
  • Cat-Cow Stretch
  • Sphinx Stretch 

Incorporating exercise and stretching of these key muscle groups into your routine helps strengthen and lengthen muscles resulting in increased athletic performance. Tight muscles, especially in the chest and back can result in poor posture and pain throughout the day. Taking breaks to stretch your muscles and move around is beneficial whether you are moderately active or a high-performance athlete. If you are struggling to get started, working with a personal trainer can help you understand the how and why for exercise and stretching.

Everything You Need to Know About Cupping Therapy

Whether from exercise or chronic conditions, aches and pains can really slow down your day. A little soreness can be normal, but when your muscle pain starts to interfere with your regular activities, it might time to consider cupping therapy. A natural alternative to traditional medications and painkillers that can cause harmful chemicals to build up in your body, cupping is a great option to ease a variety of aches and strains. However, there are a few things you need to know about the practice before you go to your first session. 


What is Cupping Therapy? 

Originating from ancient Chinese medicine, cupping therapy has existed for centuries but it has just recently found popularity among famous athletes and celebrities. The concept behind this treatment is that the source of muscle tension and stiffness come from a lack of blood flow to crucial areas. To alleviate some of the pain associated with this kind of stagnation, cupping draws the blood up and through the muscle, encouraging new blood to flow freely. 

The cups, which are typically made of silicone or heated glass, are placed on the skin to create suction, which pulls the blood upward. There are also two types of cupping. The first method, dry cupping, is where the cups are applied to the skin and left in one spot whereas the other method, wet cupping, involves moving the cups across the skin to different paint points. 


Does Cupping Hurt? 

You might have seen pictures of cupping before and wondered what caused someone to have those purple circular marks. That has to hurt, right? The answer is that once your skin gets used to the pressure and pulling sensation, the process is more uncomfortable than painful. The bruises that occur after a cupping session can be tender and last a few days to a week, depending on the severity of the skin’s reaction. However, the results people experience after a cupping session far outweigh the minor inconvenience of a few purple marks and a little tenderness. 


Benefits of Cupping

Cupping can offer a variety of benefits to anywhere with muscle tension, not just athletes. While the process is most commonly used to treat injuries, inflammation, and relieve back pain, cupping therapy can also help with stress, anxiety, and a range of emotional complications. The treatment is popular all over the world for its long list of benefits and it is used to relieve symptoms of health issues like the common cold, allergies, and even insomnia. 

Removing toxins from your blood and promoting a healthy flow of blood can be the solution to a host of problems that are usually solved with over-the-counter medications and chemicals. 


How to Prepare for a Cupping Session 

Before going to your first appointment, you should check in with your doctor and consult with your local licensed practitioner to find out if you’re a good candidate for cupping therapy. There are a few people who should not use cupping therapy. Pregnant women, individuals with bleeding disorders, people with open wounds, and seniors who might suffer from weaker compositions should seek alternative treatment methods for muscle pain. 

Talk to a professional and get their expert opinion on whether cupping is right for you.

Five Ways to Be Healthier Without Dieting – Hint, It Includes Stretching

Taking care of yourself isn’t a once-in-a-while thing. It’s an everyday thing, and bad habits are easy traps to fall into if you’re not careful. While it’s nice to think that chugging a green smoothie or sweating it out with the latest trendy workout will do the trick, there really is no “one size fits all” approach to living a healthy life. Healthy living is different for all of us, depending on our unique situations and interests. However, here are some basic habits that everyone can adopt for a more balanced life.


Some of the best health habits you can form don’t require much time or effort. They just take awareness and consistency. What you put in your body is arguably the best place to start since it’s fuel and hydration that will sustain you throughout the day. While there are numerous diet plans out there, there is no one plan that should be recommended over the rest since no two people are the same and everyone will react differently to what they consume. Instead of focusing only on what you eat, the first and foremost place to start is by being mindful of what you drink.

The only thing you need to be drinking is water, at least 11 cups per day. Hydration levels can have an effect on your mood, energy level, and ability to think clearly. Plus, dehydration can be mistaken for hunger and the cause of unwanted headaches. Not only is hydration extremely important for your body to function, but it works for any diet and lifestyle. Water is the most basic common denominator for all body types and eating styles. Why drink a 200-calorie juice with sugar when you can have a 0-calorie glass of water?


While decluttering your home or office is not a new concept, the health benefits associated with it are starting to come out more. Psychologists have recently associated decluttering with improved health, as it reduces anxiety, improves sleep, and can remove harmful toxins from the air. Cluttered spaces are a minefield that can quickly overstimulate our senses, leading to unnecessary stress and anxiety. Take the time over the course of a month of weekends to declutter your home. That ability to cull items and add organization can provide a fresh start in your home. If you want to take it a step further, wrap up your decluttering with a deep cleaning.

You can roll up your sleeves or splurge on a service as a reward. If you opt to hire someone, there are resources that can help you find a cleaning service near you. Brooklyn homeowners typically spend between $115 and $245 for a home cleaning, but it’s best to shop around for a fair price.

Get Insured

You can get insurance for just about anything in your life, but there is nothing more important to insure than you. Health insurance is primarily a preventative resource to use in the event of illness or injury or for bodily maintenance. With healthcare costs constantly rising, it can be easy to put off screenings and exams to avoid bills, but this can lead to major medical issues down the road. By reviewing your healthcare coverage and knowing what your plan offers, you can have a better idea of the available benefits, and feel assured about going in for routine checkups. For seniors on Medicare, it’s critical to keep up with your coverage or to look for alternative plans that provide for a variety of health screenings. If you need it and don’t have access to dental, vision or hearing care, look to Medicare Advantage plans like ones offered by Humana so you can get the right healthcare to live your best life. Regardless of age, everyone should take full advantage of health benefits. It’s money well spent!

Get Sleep

Getting enough sleep is critical for everyone. Sleep is when most of our growth hormones (HGH) are produced in our bodies and regeneration occurs, making it a vital function. Sleep deprivation can have a big impact on your ability to work, exercise and socialize, not to mention that lack of sleep can lead to a host of health issues. While everyone can function on different amounts of sleep, don’t get caught up trying to set a goal for a certain number of hours What matters is knowing your body and adjusting accordingly, even if that means finding 20 minutes a day for a cat nap.

Get A Good Stretch In

Stretch Station advises these 4 great stretches before bed to ensure a good night’s rest and proper restoration of muscle elasticity. Loosening up before sleeping allows the body to relax fully and get the full advantage of a good nights sleep.

Taking care of yourself and your health is vital and doesn’t require drastic life-altering changes. It can be as simple as drinking a glass of water instead of a cup of juice, recycling old mail correspondence on your desk, or taking an afternoon power nap. Small steps and simple changes can help you jumpstart an improved version of you.

The Correlation Between Flexibility and Athleticism

Anybody who takes exercise seriously knows that proper stretching and flexibility are paramount for an effective exercise routine and a healthy body. Without stretching, not only can you seriously hurt yourself during exercise and sport, but your body won’t be nearly as healthy.

There is much more to fitness than breaking a sweat and developing target muscle groups. Flexibility is a key aspect to fitness, and stretching will help you get there.

Stretching keeps our muscles strong and flexible. Without stretching, our muscles tighten up, putting them at a higher risk of injury, muscle damage, and weakness.


Stretching Exercises Should be Performed Daily—Athlete or Not.

To ensure proper joint mobility and to prevent pulling a muscle, it’s recommended that everyone, not just athletes, stretch daily.

Let’s say you’ve been sitting all day and suddenly have to run, or you play a game of basketball with your friends after work. Without proper stretching, the muscles required to run or to help you play basketball will not be prepared for these activities, and you won’t perform nearly as well as you would if you had stretched.


How to Get Started With Stretching for Flexibility

Stretching for the purpose of flexibility is much different than stretching to recover from a workout.

Static stretching can help you stay flexible, especially after a workout. Daily stretching might seem overwhelming if it’s new to you, but don’t worry—you don’t have to stretch every single muscle in your body in order to achieve flexibility.


During Periods of Limited Activity, Stretch Often.

This goes out to everyone working a desk job. You absolutely must stretch often to prevent muscle weakness, injury, and even headaches.

To stretch during work, stand up once or twice every hour, move your head and neck around, and do some very light neck, shoulder, and back stretches. Hold each stretch position for 10 to 20 seconds. Not only does this benefit your body, but frequent breaks also boost concentration, focus, and memory.



When Getting Adjusted to a Stretching Routine, Rotate Between Key Areas.

Since your legs literally carry your weight wherever you go, it’s important to stretch your lower body to maintain flexibility.

  • Focus on your hamstrings. Sitting all day at work can be especially damaging to your hamstrings, so it’s important to stretch them. To do this, simply sit on the floor with your legs straight in front of you and reach toward your toes with your hands. Once you feel a burning sensation, stop, and return to a sitting position. You can repeat this a few times.


  • Also, focus on stretching your hips. This is a tricky area to access, but it’s definitely doable! One of the more simple ways to stretch your hips is to stand with your feet hip-width apart, bend your right knee, and pull your foot toward your back with your right hand. Hold this position for up to 20 seconds or until you feel a burn in your hips. Release, rest a couple of seconds and repeat on the other side.


  • Absolutely do not forget your lower back! This is a problem area for many adults. Lower back pain can be dangerous if it isn’t addressed, and stretching this important area can help prevent weakness and injury. To stretch your lower back, lie on the floor and bend one knee. Pull the bent leg back toward you with your hands placed behind the knee. Pull and hold until you feel a stretching sensation down the back of your leg. Then, rest for a few seconds and repeat.


Need Some Guidance for Your New Stretch Routine?


Committing to a more flexible body requires stretching, as you have now learned. Seeking guidance from professionals who know the body inside and out is an excellent way to make sure you’re utilizing your body to its full potential.

Just like yoga studios, there are studios meant for stretching. Stretch Station in San Diego, California is one such studio, where assisted stretching is provided for anyone who’s interested—from athletes to people who simply want to be healthier.