Stretching

If you suffer from tight hips, it doesn't just affect your hips and hip flexors. The tightness radiates up into your spine and into the thighs, which can cause soreness and pain when exercising or even when sitting or standing. Runners, cyclists, and desk-bound folks commonly complain of tight hips that cause lower back pain, and stretching this area is one way to alleviate tightness.

Butterfly Pose is one of the most effective stretches you can do, and if you've done this pose a million times, try these variations to get an even deeper stretch. Begin with five breaths in regular Butterfly, and then move on to these:

Hands on knees: Instead of resting your hands on your feet, place your palms on your inner knees. Gently use your arm strength to push your knees down toward the ground to stretch the inner thighs.

Clasp hands on the neck: Elongating the spine can intensify the stretch and change where you feel the opening in your hips. Clasp your hands with bent elbows and place your palms on the back of your neck. Keeping the elbows pressing behind you to prevent the spine from rounding, gently pull your head away from your hips as you fold over your legs.

Interlace hands behind you: Before folding forward, interlace your hands behind your lower back, pressing the heels together in a double fist. As you fold forward, raise the arms overhead to not only add a little downward pressure but to also offer a nice shoulder and chest opener.

If you want to torch calories and tone your tush, running is one of the most effective forms of exercise. The problem is, it leaves your upper body and core high and dry, and if you forget to stretch, you're left with tight, tense muscles that could suffer an injury that keeps you from lacing up your sneaks. Here's a 60-minute running workout that includes one-minute strength-training intervals as well as a short stretching session at the end.

0:00 - 5:00 — Warmup — brisk walking
5:01 - 15:00 — Run (fast pace)
15:01 - 16:00 — Push-Up Walks
16:01 - 21:00 — Run (fast pace)
22:01 - 23:00 — Plank With Arm and Leg Reach
23:01 - 28:00 — Run (fast pace)
28:01 - 29:00 — Mountain Climbers
29:01 - 34:00 — Run (fast pace)
34:01 - 35:00 — Burpees
35:01 - 40:00 — Run (fast pace)
40:01 - 41:00 — Three-Point Touches
41:01 - 46:00 — Run (fast pace)
46:01 - 51:00 — Cooldown — walking
51:01 - 60:00 — Stretch session

Keep reading to see the six essential postrunning stretches.

That daily workout does a world of good for your body, but the intense portion of your workout isn't the only important part — your stretching session is just as crucial.

The key to seeing results from exercise is to keep it up, but if you routinely skip out on stretching, then you may notice that you're extremely sore or stiff the next day — an almost surefire way to talk yourself out of continuing your workout routine. Not only that, but since stretching after a workout helps your muscles repair faster, that can mean that skipping out on those few minutes of cooldown are hindering your toning efforts. So the next time you're at the gym, make sure you don't leave class early, and try these cooldown stretches for any workout.

If your New Year's resolution is to gain more flexibility, here's a quick guide to start. The time you stretch, the muscles you focus on, and your daily activities all have a play in flexibility. Your goal may be to finally get into Bridge Pose or to just reach your toes in a fold-over stretch. Whatever it may be, you can find out how to start lengthening your muscles with a few simple tips.

Level of Flexibility: You might want a more specific goal — like mastering the splits — but it may be better to first figure out how flexible you need to be in your active life. For example, runners tend to be less flexible, but they don't need to be as limber as, say, yogis. Gymnasts, on the other hand, use a more full range of motion, so flexibility can help them prevent injuries. Determine what your daily activities look like and decide what level of flexibility can enhance your life.

Main Muscle Groups: Make stretching worthwhile by making sure to always focus on the main muscle groups, which include your upper body, back, and lower body. Stretch each muscle until it starts to feel loosened up before switching to the next group. Staying in one stretch between 15 and 20 seconds is the recommended amount of time to hold a stretch. Avoid injury by always warming up before starting static stretches, either with a five-minute cardio session or dynamic stretching.

The Right Workout: Yoga, Pilates, and barre all help with flexibility because stretching the body makes up an integral component of these workouts. With any class, however, instead of running out early, take advantage of the cooldown to stretch hardworking muscles at their most pliable moment.

Stretching has always been a part of our exercise regime, and everyone has their own methods for lengthening tight muscles. Some like to stretch in motion, while others choose to keep it still yet active. Both techniques are effective, but it's good to experiment and find what works best for you. Read these tips for maximizing your stretch session.

• Warm up: Don't stretch a cold muscle! Warming up before flexibility training is recommended since exercising increases your body temperature and blood flow. Warmer muscles are more elastic and respond better to stretching than cold ones.
• Static stretch: Static stretches, holding a muscle in a lengthened position for between 15 and 20 seconds, are best done in sets of four, according to the American Journal of Sports and Medicine. These stretching exercises, performed daily, will provide the optimum gain for your muscles and ligaments.
• Dynamic stretch: This specific form of stretching involves moving muscles and joints through a range of motion to increase flexibility. Walking lunges would be the active variation on the static runner's lunge, used to stretch the hip flexors.
• Pain will not gain: When working on your flexibility, you do not want to hit a point of pain. Slowly increase the stretch just past the point of limitation but not into the painful zone.
• Stretch all areas: Since muscles work together to create motion, it is best to stretch groups of muscles rather than focusing on just the major muscle. Instead of just stretching your quads, for example, add a hip flexor stretch into the mix.
• Move on different planes: Stretching your muscles from different angles allows you to lengthen all the fibers of a muscle, enhancing your full range of motion. By working on different planes, you can enhance muscle relaxation and build more mobility in your joints.
• Breathe through it: Rhythmic, slow breathing can help your muscles relax in a stretch and encourage them to loosen up. Stretches are always done best at a steady pace where you can calmly listen to your body's limitations.
• End it on a high note: Although you might enjoy stretching before an exercise, some experts believe stretching post-workout is better. Studies have shown that people have more flexibility after they finish a workout because the circulation to those muscles and joints is increased during activity. This is also a great way to prevent muscle stiffness the next day, so always follow vigorous exercise with a stretch.

Lower back pain can be quite painful and debilitating to a daily routine. If you have ever suffered from this painful squeezing, pinching, or tightness of the lower back, these three stretches act as both a relief and a preventive measure for this not-so-friendly feeling.

Cat-Cow Stretch

The cat and cow stretch is a great way to warm up your spine, loosening tension in your lower back. If you aren't familiar with this stretch, it is fairly easy to do and feels great. Here's how:

• Begin with your hands and knees on the floor. Make sure your knees are under your hips and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged.
• As you inhale, arch your back and lift your head and tailbone. This part of the stretch is called cow.
• With an exhale, round your spine up to the ceiling, pulling your abs toward your spine, and simultaneously tuck your tailbone and tuck your chin toward your chest. This part is known as cat.
• Continue flowing back and forth from cat to cow, breathing deeply so as not to rush each movement.

Continue reading for more lower back stretches.

If at first you cringe when you hear the word squat, then relax; not all squats are meant to be painful. Enter the Wide Squat stretch, commonly known by yogis as Malasana or Garland Pose. If you work at a desk, then it's likely that your hips are tight, causing the rest of your lower body to be stiff as well. Practicing Wide Squat is exactly what your lower body needs to stay loose and pain-free.

The stretch . . .

• Stand with your feet slightly wider than your hips.
• Lead with your chest and bend your knees, lowering your hips down toward the ground. Go as low as comfortable or until your heels lift from the ground. Over time, as your hips loosen, this should become easier. (You can also lower your heels to the ground if that is more comfortable and stable.)
• Practice shifting weight into your heels and lengthening the crown of your head up toward the ceiling. This is a good exercise for your posture as well.
• Hold the pose for a few breaths or however long you wish, standing up and going back down as often as you need.

The opportunities . . .

• Practice it while traveling in long lines and during stretching breaks on the airplane.
• During concerts if you will be standing for long periods of time.
• Sight seeing in museums where there are often long lines
• Incorporated into your daily stretching routine.
• When you take quick office breaks away from your desk.
• On road trips where you might be sitting for hours at a time.

Any aches and pains you feel daily may be related to your professional place behind a desk. If your body is folded up or feeling cramped while sitting down, then getting a serious stretch is integral for your future mobility and overall health. Some of these poses may be cringe-worthy for those who work a 9-to-5 gig, but that's even more reason to hold them for a few sweet moments longer! The poses you hate the most are sometimes the most necessary.

Dandasana

Dandasana (Staff Pose) may look like you're taking a comfortable seat, but it's a sneakily active pose. It's also my go-to move if my back or neck is needing some love; when you ever-so-slightly drop your chin in toward your chest, there's a huge release in the back of your body. If you don't really feel much from Dandasana, then be sure to flex your feet so your heels lift off your mat.

Utkatasana

Utkatasana (Chair Pose) brings much-needed circulation to your calves and quads that have been stagnant in your seat all day. Utkatasana looks relatively easy, but trust me: you will feel a serious burn in proper alignment.

Keep reading for two more yoga poses for 9-to-5 folks!

Is one of your legs always stiffer and won't stretch or move as far as the other one? You're not alone. Flexibility and range of motion differences between the sides of our bodies is very common. The problem is, this can set you up for an injury.

In general, we all have a dominant leg just as most folks have a dominant hand. If you notice one leg is more flexible than the other, it means you're overusing it, putting extra stress on that leg's muscles, joints, and the soft tissues surrounding them. This leads to tight muscles and a postural imbalance that can cause pain or a repetitive stress injury, aka an overuse injury.

Being aware of the discrepancy is the best way to start. Practicing yoga and Pilates are great tools, as they will encourage you focus on strengthening and stretching each side of your body. None of us are symmetrical, but these two forms of exercise help correct faulty alignment and posture. If you can spring for it, see a yoga or Pilates instructor for a few private sessions. A good instructor will help you understand where you're tight and where you're weak, and suggest moves to target those areas.

In the gym, one-legged strengthening exercises can help your weaker leg catch up with the one that's stronger. Try One-Legged Balancing Windmill to even out your legs, and if one of your arms is stronger, try these variations of Side Plank. Rolling out tight muscles with a foam roller might also help. And don't forget about your core. Do exercises that target the sides of your torso, like the basic Bicycle Crunch, to ensure your abdominal muscles are as balanced as possible.