Recently I was in my Barre class and as we were stretching out at the end, I was a lovely combination of post workout, pseudo-limber jelly. And it dawned on me, yet again, that I should be stretching everyday, whether I worked out or not.
I immediately realized that I had no idea what the best way to stretch was! Now I know that there are plenty of options, but I really wanted to know the best possible way. And I thought maybe you did, too!
Good news, my Barre instructor, Jessica Haley, agreed to sit down with me and help me out. With a BA in Kinesiology, a AFAA group fitness instructor, and is both a 200 level CYT and RYT, she knows her stuff! I thought I would get her to tell me five good stretches to do each day for better health… but turns out I was wrong and I got an even better lesson in stretching.
Jessica drew me this awesome little diagram to instruct me how to stretch. There’s no magic set of stretches to do each day, but there is a recipe that ensures you will keep your body balanced and avoid any trauma to your spine.
This diagram is a great way to remember your stretch routine. Here is an example of the basic idea:
- Start in the middle with a Forward Bend
- Back Band
- Forward Bend
- Twist
- Forward Bend
- Lateral Bend
- Forward Bend
Your stretches don’t need to be the same every day, but as long as you follow the basic layout, it will be effective. There are many different movements that fit into these categories and you can do whichever ones you like. Another way to change it up is by stretching kneeling one day, sitting another, supine the next (on your back), and prone (standing) the following.
Jessica also showed me an example of how this would look in practice… So here you go!
Sitting Stretches Example
Please use this in your everyday stretching and keep that spine healthy and injury free!
Havok says
I think I need to try this! The past few weeks have kept me in front of my computer for too many hours, and it’s getting harder and harder to get out of bed (not necessarily difficult, just mentally harder!). This might be just the thing for an afternoon break, thanks for sharing!
Tabitha Blue says
So glad that it can help… I need to really get in the habit of more stretching as well. So good, especially morning and at night 😉