Below are some great stretches to open up your hips, back, glutes, hamstrings, and more. They are also great stretches to do outside after your favorite bike ride, cardio workout, or a long day at the office. Start with a brisk walk outdoors for 30 minutes then add in these stretches!
Upper Thoracic Spine Stretch
Stand with feet hip width apart. Place your palms on your low back, pull elbows back, and look up. Inhale and exhale 3 times. Release and repeat 2 more times.
Standing Side Stretch
Place your left hand on the back of your chair, standing at least a foot away from chair and legs together. Lift your right arm up, inhale and bend to the left side, exhale. Release and stand, then repeat again 2 more times.
Lower Back and Hamstring Stretch
Standing facing the back of chair, place hands on the back of the chair. Stand away and bend forward, creating a flat back like a table. Feet are hip-width apart, inhale and exhale slowly. Repeat five times.
Hip Flexor, Quads, and Glute Stretch
Facing back of chair with hands on the back top of chair. Step forward with your left foot and extend the right foot back, on the ball of your foot in a lunge position. Soften your back knee and press your front hip forward, as opening up your psoas, hip flexor. Hold for five counts. Repeat on other leg.
Inner Thigh, Adductor, and Calf Stretch
Place left hand on chair. Stand in a wide side stance back and bend your back knee slightly. Turn your front foot towards chair and flex your front foot, toes up, reach for your foot with opposite hand.
Piriformis, Hip, Glute Stretch
Hold onto back of chair with left hand. Cross your right foot over left thigh and sit back slightly bending left knee Hold for 5 counts. Repeat on other side
Ultimate Hip and Back Opener
Sit with your left glute sideways over your chair. Place your right leg back into a gentle stretch and lift your right arm up, looking up. Enjoy and breathe for five counts. Repeat on other side.