Are you dealing with tight muscles, or maybe you don’t feel very flexible? When used correctly, stretching can be a useful tool to address tight muscles and improve muscle flexibility. Recent studies have confirmed that performing low intensity stretches over a long period can improve flexibility. Let’s look at a handful of simple stretches you can do to improve tight muscles.
With your elbows bent to approximately 90 degrees, place your forearms on either side of a door frame. Place one foot in front of the other and move your chest forward into the doorway. You should feel a stretch on the front of your chest and possibly the front of your shoulders. Hold this position for 30 seconds; perform 3 repetitions.
Place one foot behind the other, keeping the knee straight and heel flat on the floor. Position your other leg in front with the knee bent and heel flat on the floor. Place your hands on the wall in front of you to support your weight, and then lean forward. The stretch should be felt in the calf of the leg that is behind. Hold this position for 30 seconds; perform 3 repetitions. Switch the position of your feet and repeat on the other leg.
Lay on your back with one leg straight and the other leg bent. Use a belt, a dog leash, or a bed sheet looped around the foot of the straight leg to pull that leg up in the air. You should try to keep this leg straight the entire time. Your flexibility will determine how high you are able to pull your leg. Use the strap to lift the leg until you feel a stretch on the back side of the thigh. Hold his position for 30 seconds and repeat 3 times. Switch the strap to the other leg and repeat on that side.
Lay face down with a belt, a dog leash or a bed sheet looped around one of your feet. Use the strap to pull your heel towards your buttock. Your knee will bend while performing this movement, and you should feel a stretch on the front of your thigh. Hold this position for 30 seconds and repeat 3 times. Perform with the other leg.
Have you been dealing with tight muscles for a while? Has your muscle tightness started to cause you pain? Come into an Athletico clinic near you for a free injury assessment. During the assessment, one of our talented rehab professionals will help you determine the cause of your pain. Then they will provide you with information on the next best steps to resolve your pain and help you achieve your goals. Schedule a free assessment today.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
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1. Takeuchi K, Akizuki K, Nakamura M. Association between static stretching load and changes in the flexibility of the hamstrings. Sci Rep. 2021 Nov 5;11(1):21778. doi: 10.1038/s41598-021-01274-7. PMID: 34741110; PMCID: PMC8571324.
2. Fukaya T, Kiyono R, Sato S, Yahata K, Yasaka K, Onuma R, Nakamura M. Effects of Static Stretching With High-Intensity and Short-Duration or Low-Intensity and Long-Duration on Range of Motion and Muscle Stiffness. Front Physiol. 2020 Nov 20;11:601912. doi: 10.3389/fphys.2020.601912. PMID: 33329054; PMCID: PMC7714915.