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Overuse from playing sports and working out can cause your instep – the top of the arch of your foot – to feel painful. Usually the posterior tibial tendon, which runs from the back of the ankle across the instep and to the bottom of the foot, becomes inflamed. Tightness ensues, which if left untreated can interfere with the foot’s ability to absorb shock; eventually the shock can lead to injuries in the legs, hips and back. Using lunges to stretch the instep can help to reduce pain and restore flexibility.
Calf-stretching devices include the foam roller, among others. Find out more about calf-stretching devices with help from a personal trainer in this free video clip.
Posterior and lateral stretching for the hips requires you to lay on your back in a neutral spine position. Learn about posterior and lateral stretching for the hips with help from a fully certified STOTT Pilates instructor in this free video clip.
A woman's waistline is often the focus of her shape. A small waist is an asset that can complement large thighs with the right pant style and fit. Balance your proportions with the correct pants to achieve the most flattering silhouette for you.
With the ankle dorsiflexion step stretch, you stand on a step or stair with your toes on the edge of the step. You then lower your heels below the level of the stair. As your heels lower, your ankles dorsiflex, or flex, producing a stretch in the two main muscles on the back of your lower leg -- the gastrocnemius and the soleus. Many people have restricted range of motion in ankle dorsiflexion, and this stretch can improve the mobility of your ankle joint. If you have trouble balancing while doing this stretch, place your hands on the wall or…
If shorts and skirts are a staple of your summer wardrobe, you might spend countless hours in the gym performing calf exercises to reach the chiseled look you desire. When you're done with your workout, don't be in a hurry to shower and change just yet; spending a few minutes stretching these muscles will keep them healthy and ready for your next workout.
The trapezius muscle on your upper back and the deltoid muscle on your outer shoulder have nearby attachments on the collarbone and shoulder blade. Tense upper trapezius muscles are a source of neck and shoulder pain for many people. Tight deltoids can restrict shoulder mobility, hampering your ability to perform such common actions as reaching behind your back or overhead. Stretching these muscles can help you maintain full range of motion in your neck and shoulders.
Geriatric hamstring stretches really work the hamstrings and other areas of the body for maximum comfort. Do geriatric hamstring stretches with help from an experienced Yoga professional in this free video clip.
Messages and stretches for the shoulder blades are essential for having a pain-free and functional body. Use massages and stretches for the shoulder blades with help from an experienced Yoga professional in this free video clip.
The anterior deltoid front raise is a relatively simple exercise. To perform the exercise, hold a weight in each hand and lift your arms to the front of your body until they are approximately parallel to the floor. The simplicity of the exercise belies the importance of using proper exercise technique during the anterior deltoid front raise to avoid shoulder injury.
Stretches for the calves and ankles go hand-in-hand because of the close relationship of the gastrocnemius muscle, soleus muscle and Achilles tendon. The muscles of the calf and heel allow you to walk, run, swim, stand and point your toes. Since these muscles are used so frequently, they deserve a stretching routine to increase flexibility and possibly reduce your risk of calf- and ankle-related injuries. Always consult with your doctor before starting a stretching routine, especially if you have a pre-existing leg or ankle injury.
If you work at a desk you’ve probably used the term “stretching your legs” for times you just can’t sit still. But if you work out or play any sports, literally stretching your leg muscles is a much more serious business. Experts differ on stretching’s impact. But increasing your flexibility can improve your physical performance and may prevent injuries, so stretch your hamstrings, calves and IT band before and after a leg workout.
Prenatal back stretches keep your lower back both loose and strong. Learn about prenatal back stretches with help from a family wellness chiropractor in this free video clip.
Low back corkscrew stretches require you to lay down on your back nice and comfortably before you begin. Learn about low back corkscrew stretches with help from a family wellness chiropractor in this free video clip.
Stretching the shoulders and neck is a great way to make sure that you're nice and loose for that workout to come. Stretch the shoulder and neck with help from a family wellness chiropractor in this free video clip.
McKenzie's back extension stretching can be done either by standing or by laying down on the floor. Find out about McKenzie's back extension stretching with help from a family wellness chiropractor in this free video clip.
The only thing incorrectly stretching your neck will actually do is injure yourself even more than you may already be. Learn about incorrect ways to stretch your neck with help from a family wellness chiropractor in this free video clip.
Running involves constant repetitive motion, so it’s no wonder that up to 70 percent of runners develop injuries every year. One of the muscle groups that is susceptible to pain is the calf. Often runners complain that they experience calf pain while running. You can prevent some of this pain by keeping your calf muscles flexible.
The standing hamstring stretch and the sitting variety of the same exercises work the hamstrings, among other areas. Learn about standing hamstring stretches versus sitting hamstring stretches with help from a certified personal trainer in this free video clip.
Calf stretches using a rope can also be done with a band or a towel. Do calf stretches using a rope with help from a certified personal trainer in this free video clip.
The muscles on the front of the thigh are referred to as the quadriceps. Find out about good ways to stretch the front of the thigh with help from a certified personal trainer in this free video clip.
Ankle weights are a really great way to stretch your legs for a couple of different and important reasons. Use ankle weights to stretch the legs with help from a competitive gymnast and coach in this free video clip.
Stretching your calf properly before working out is one of the best ways to help prevent weakening and tearing in that area. Use calf stretches to prevent tears with help from a competitive gymnast and coach in this free video clip.
The back saver sit and reach stretches a few key areas of your body, like the hamstrings. Find out what muscles stretch when doing the back saver sit and reach with help from an experienced fitness professional in this free video clip.
A hip extensor stretch for the elderly is one that you can do by pulling the knee up towards the chest. Find out about a hip extensor stretch for the elderly with help from an experienced fitness professional in this free video clip.
Ballerinas need long, lean, strong and stretched legs to create the lines -- and execute the moves -- that inspire awe in a rapt audience. It's an elite athlete's job, and a good knowledge of anatomy plus a playbook of leg stretches are essential. Stretch sessions are a daily discipline, right after a warm-up. And focusing on hamstrings, quads, lower legs, hip flexors and turnout are the minimum for the serious dancer.
Stretching is one of the best things you can do for your health, especially for the sensitive -- and often tense -- muscles of the back. The American Council on Exercise reports that stretching can decrease lower back pain, increase flexibility, reduce the risk of injury during workouts and improve circulation. However, even healthy actions can pose some risk if you do them wrong, and heeding a few back stretching warnings can help you avoid the pain of a back injury.
Shoulder elevation stretches relieve stress in the shoulders and also along the sides of the ribs. Learn about shoulder elevation stretches with help from a certified yoga teacher and healer in this free video clip.
Standing lateral neck stretches are a great way to really stretch out those thick neck muscles. Use standing lateral neck stretches with help from a certified yoga teacher and healer in this free video clip.
Neck stretches are a great way to remove knots and relieve tension. Use neck stretches to remove knots with help from a certified yoga teacher and healer in this free video clip.
Static stretching for your shoulder and chest involves holding a position for around thirty seconds at a time. Learn about static stretching for your shoulders and chest with help from a certified yoga teacher and healer in this free video clip.
Seated soleus stretching exercises can be done with a regular towel and the right technique. Do seated soleus stretching exercises with help from a certified yoga teacher and healer in this free video clip.
The soleus is the muscle located directly above the ankle. Find out how often you need to do soleus stretching with help from a certified yoga teacher and healer in this free video clip.
Located on the backs of your thighs, your hamstrings actually comprise three distinct muscles: the biceps femoris, the semitendinosus and the semimembranosus. Together, these muscles bend, or flex, your knees and extend your hip. You use these muscles anytime you move through space, whether it's by walking, running or jumping. In general, the hamstrings are tight, and this tightness can lead to pain in the knees and lower back. Dynamic stretches can help maintain or improve flexibility in this muscle group.
The bicep muscle is located on the top side of the upper arm. Daily activities of lifting bags, brushing your teeth, holding a phone to your ear and combing your hair all make you bend at the elbow and contract the bicep muscle. You may even experience soreness in your upper arms if you use your biceps more than usual one day such as when carrying luggage through the airport. Stretch the bicep muscles to keep them flexible. You won't need any fancy equipment or a gym membership. Just set aside a few minutes of your time.
Your calf muscles power every step you take, but strengthening exercises aren't the only type of attention they deserve: Taking the time to stretch your calves helps them remain flexible and injury free. Although specialized equipment isn't strictly necessary to get a good calf stretch, it can help you maneuver into position or achieve the stretch more comfortably, especially if you're particularly flexible or inflexible.
Regularly participating in a stretching routine prevents muscle tightness that can adversely affect posture and cause pain. The door stretch targets muscles at the front of your shoulders that have a tendency to become too tight due to inactivity and long hours of sitting. Include the door stretch in your stretching routine that you perform at least once per day.
The repetitive and restrictive range of movement in cycling and running can reduce the mobility and flexibility of a triathlete's hips. Tight hips are more prone to injury and can also reduce the length of your running stride, making you a less efficient and effective runner. Open your hips by stretching regularly, especially after long runs or bike rides. Hold each stretch for 30 to 60 seconds, but avoid over-stretching, which may lead to injury. If your muscles start to shake or you feel any pain, release the stretch immediately.
Although you might not think much about the muscles of your neck when you're planning your workout, these muscles play an important role in your health and well-being. The muscles of your neck support your head and connect to the muscles of the shoulders and chest. Neck stretching can help increase the range of motion in your neck and relieve neck tension -- a common cause of headaches.
Whether you like it or not, your abdominal muscles will stretch during pregnancy to accommodate your growing little one. However, performing abdominal stretching exercises will keep your midsection toned and may help you relax. Pregnant women should not perform any exercises in a supine position during the second and third trimesters. If you lie on your back, the weight of your uterus may compress major arteries and suppress blood flow to your heart and developing baby. Consult your obstetrician before performing any exercises during pregnancy.
Doing the splits or any move that requires you to extend your legs widely apart requires great flexibility. Regular stretching can improve flexibility and also help prevent injury to your muscles and joints. To work on getting your legs farther apart, do stretches that work all of the major muscle groups in your legs, as well as the muscles in your lower back. Always warm up for 10 to 15 minutes with light cardio before doing stretches and do not stretch to the point of pain. Talk to your health care provider before doing these stretches if you have had…
A large muscle on the back of your calf, the soleus helps to point your foot. Maintaining your foot in a pointed position, such as while wearing high-heeled shoes, contracts the soleus. Limitations in ankle flexibility can affect your ability to walk, run and jump. Stretching your soleus may help regain full range of motion at your ankle.
Stretches and exercises for the quadriceps can include both static and active activities. Do stretches and exercises for the quadriceps with help from a fitness professional in this free video clip.
Stretching out the front of the calf involves targeting areas like the anterior tibialis. Stretch the front of the calf with help from a world class professional fitness trainer and nutrition expert in this free video clip.
Pre-workout arm stretching loosens your muscles and provides you with the range of motion you need to exercise properly. Learn about pre-workout arm stretching with help from a world class professional fitness trainer and nutrition expert in this free video clip.
Passive quadriceps stretches mean that you are not actively contracting the muscle group during the stretch. Learn about passive quadriceps stretches with help from a world class professional fitness trainer and nutrition expert in this free video clip.
Stretching your heels targets two main muscles: the soleus and the gastrocnemius. Stretch heels with help from a world class professional fitness trainer and nutrition expert in this free video clip.
Stretching the inner groin and hip can be done through the careful use of static stretches. Learn about stretching the inner groin and hip with help from a world class professional fitness trainer and nutrition expert in this free video clip.
If you play a sport that requires strong hip rotation -- such as golf, tennis or baseball -- you probably appreciate the need for flexible hips. But hip flexibility is important in your everyday life as well. For example, many hip muscles help support your lower back. Your lower spine is more vulnerable to injury if your hip muscles lack flexibility, so stretching all the muscles that surround your hips can pay large dividends, on the playing field and off. Static stretches -- in which you hold your position, without moving, at the peak of your range of motion --…
Your hamstring muscles consist of the semitendinosus, semimembranosus and biceps femoris muscles that run down the back of your upper legs and are notorious for being stiff and in need of stretching. Tight hamstrings can lead to injury, back pain, poor posture and lowered performance level in physical activities. Warm up for 10 to 15 minutes then stretch to help alleviate hamstring tightness. There are a few versions of the classic go-to stretch of touching your toes that you can try.
