11 Dynamic Stretch Exercises To Assist With Massaging Hard To Reach Muscles For Instant Relief
Stretching and self-myofascial release is critical for your body. One of the major reason for injury and mobility problems is a lack of stretching.
That is why it is extremely important to stretch our muscles before a workout and before doing any physical work. Moreover, experts in this field recommend stretching every morning, this will result in a more productive day.
In today’s article we present to you 11 dynamic stretch exercises that will reach all the important muscles:
1. The Blackburn
Targets:
Shoulders
Lats
For this exercise, you need to lye down on the floor with your face facing the ground. Lift your arms and swing them from the top of your head down to your waist. Repeat for 4 sets of 12 reps.
2. A Calf Massage
Targets:
Calves
Start in a tabletop position with your wrists under your shoulders and knees under your hips. Place your left knee on top of your right calf. Starting in a clockwise direction, press your knee gently into your calf muscle and make small circles to massage. Repeat for 3 sets of 30 seconds on each leg.
3. A Dynamic Side Lunge
Targets:
Hips
Hamstrings
Start this position with your legs widespread. Then move on the side lowering into a side lunge. Allow your toes to come off the ground and point up. Move from the one side to the other. Complete 3 sets of 30 seconds with continuous movement.
4. Cross-Legged Stretch
Targets:
Hip Flexors
Inner Thighs
Lye down on the ground with your face up. Lift your legs up and move your ankles towards your chest. Then cross your legs over one another whilst simultaneously grabbing your ankles with the opposite hands. Pull your legs towards your chest and hold it for 30 seconds. Repeat for 3 sets.
5. The Frog Stretch
Targets:
Hips
Start with your knees on and your hands on the ground. Spread your knees wide and pull your body forward. Then get back to the initial position and repeat the exercise slowly. Repeat for 3 sets.
6. A Hamstring Sit-Back
Targets:
Hamstrings
Calves
Hips
Start on all fours, your wrists under your shoulders and your knees under your hips. Extend your right leg wit the toes pointing up. Send your hips back to the right heel, shifting all of your weight to the right side. Hold that position for 30 seconds and then repeat the exercises with your other leg. Complete 2 sets.
7. The Hip Opener
Targets:
Hips
Set yourself in a high plank position, wrists under your shoulders and your core tight. Bring your left foot outside your left hand, then weave your hand around the back of the foot and place it on the left side. Lean into your left hip by shifting your weight towards the left side whilst keeping your right foot in place. After 30 seconds repeat the exercise on the opposite side. Complete 2 sets.
8. An Origami Stretch
Targets:
Chest
Shoulders
Lower Back
Quads
Seat on the ground extends your legs forward then cross your right leg over your left knee, placing your left foot on the floor. Hold your knee as you lean back to lie down, pulling your right knee with you. Next, bend at the knee to grab your left ankle and bring it towards the glutes for a quad stretch. Hold this position for 30 seconds and then repeat it on the opposite side. Complete 2 sets.
9. Lower Back Knee Drop
Targets:
Lower Back
Seat on the ground with your hands on the ground at the back of your body. Bed your knees and then move them from the one side to the other. Complete 2 sets.
10. A Piriformis Massage
Targets:
Piriformis (The piriformis muscle is a small muscle located deep behind the glutes (making it hard to reach) that connects the lower spine to the femur, functioning at the hip.)
Seat on the ground and then spread your legs lift your back up and then grab your left leg with your right arm. Hold that position for 30 seconds and then repeat the exercise on the opposite side. Complete 2 sets.
11. A Wide-Step Hamstring Stretch
Targets:
Hamstrings
Start with your feet wide apart, then cross your legs and bend down touching your foot with your hands. Hold for 30 seconds and then repeat on the opposite side. Complete 2 sets.
Source: Gym Guider