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FitnessU:
I like sitting on the floor and just spreading my legs as far as I can. I will do that while I watch TV or play video games, and lean forward. In class I like to put one ankle on my opposite leg's knee and lean forward while keeping my back straight to stretch my butt and legs if I’m sitting too long.
-Trista S., California State University-East Bay I usually stretch after I've warmed up (short jog). Heating your muscles allows your ligaments and tendons to be stretched slightly further. I also try to stretch twice a day because I have tight hamstrings.
-Chris B., University of Tennessee I am flexible enough to touch my forehead to my knees and my palms to the ground, so I do this before a workout. I also run a decent amount and play a lot of sports (soccer, tennis) that require a lot of stretching. For this, I do quick stretches right before playing and keep stretching body parts as I warm up. My favorite stretch is lying down, like I am about to do push-ups, but supporting my body on one foot instead of both and stretching my calves.
-Neeraj D., Stonehill College Flexibility is key when it comes to dancing. We do a series of stretches in practices on the floor, as well as stretching on the barre and doing partner stretches. We are required to be able to do splits and leg extensions, so we have our partners pull our legs, stretch over our heads, etc. We are expected to do these stretches daily at home to make sure we do not set ourselves back.
-Katie O., The College of Saint Rose I attend yoga classes at my school, and I focus mostly on 'Sun Salutations' at home. I find it very energy building and motivating!
-Allison A., Young Harris College I enjoy simple ballet-type stretches. Make sure to not over-stretch—just push it to where you feel a gentle stretch. Make sure to hold the stretch and not bounce. Holding it for 20 to 30 seconds is sufficient. Start on your less flexible side. When working out alone, just do them when watching TV. A good trick is to try to hold a stretch through an entire commercial.
-Kimberly C., Worcester Polytechnic Institute I usually do yoga with a lot of 'Sun Salutations' and 'Warrior' positions. They strengthen muscles and stretch you out really well.
-DeLois H., Wesley College Being an athlete, I tend to use a variety of different stretches every day after workouts, stretching all major muscle groups. Stretching not only improves overall function of any activity, but also helps reduce soreness. Some stretches to focus on are just touching your toes with your back straight, butterflies, arms across the chest, and cobras.
-Jacob F., Oklahoma City University I really enjoy morning stretches to wake up in the morning. It helps to get my blood flowing and mind running when it’s having trouble getting going in the morning. I roll my shoulders and stretch my neck from side to side. I also do ankle rolls and leg stretches to try and get everything flowing.
-Abbey N., The College of Saint Rose I like to stretch while I read. I don't often have time to dedicate to working out, so I sit on the floor and stretch while I read for class! This has really helped, because I'm always reading!
-Shelley H., Salem College I do yoga whenever I can. I don't have a specific routine but enjoy going to classes. Find a class in your community that is by donation only or that you can go to with a student discount. When I can get to yoga even one day a week, I feel more calm and limber.
-Kimberly P., University of Southern California What I have found helpful is that before every type of exercise (cardio, strength training, etc.) I stretch my legs and arms. I like to do toe touches and lateral sits. I do these because they have improved my flexibility, since I can now touch the ground for toe touches and my glutes touch the ground when doing lateral sits.
-Nathan R., Western Illinois University
Back to the February Issue
FitnessU:
Developing Flexibility
Dance Poses
Directions:- Begin by stretching out your quadriceps. Bend your leg back at the knee and hold your foot with one hand. Keep the other hand out for balance. For a deeper stretch, push your hips forward, trying to get your knees to meet. Hold the stretch for 8 to 10 seconds, then switch legs and repeat.
- Next, stretch your neck. Bring your ear to your shoulder. Repeat on the other side. Then sweep your neck in a half circle in front of you.
- Take a big breath in and raise your arms over your head. To stretch your tricep, hold onto one elbow with the opposite arm and pull down. Repeat with the other arm.
- Move your feet all the way apart, turning out your toes and going into a deep bend, making sure that your knees are right over your toes. Lift your arms out parallel to the floor. Keep your core tight while pushing your pelvis forward. Take a deep breath and stand up and then back down into a plié. Do little pulses to feel your hips open up and stretch your inner thighs.
- Hold your body in the plié position and raise your arms over your head. Push up with your legs into a standing position.
- Inhale, raising your arms over your head. Exhale and bend forward at the waist, bringing your fingers to the floor. Come back up halfway until your back is parallel to the floor.
- Bring your arms behind you and back in front of you.
- Go into a Downward Dog position by keeping your feet hip distance apart and bending forward with your hands on the ground in front of you (forming an upside-down V). Stretch your hamstrings by bending one knee forward into your chest. Alternate with the other knee to imitate a running motion.
- Go back to Downward Dog and bring one foot forward next to your hand. Rise up and lift your arms over your head. Find your balance and hold. To modify, you can place your back knee on the floor.
- To take this stretch a bit further, grab onto your tricep again to stretch your side. Go back into Downward Dog and repeat on the other side.
- Inhale again and bring your arms over your head. Bend forward until your back is flat to stretch out your hamstrings. Then bend your knees a little further and bring your hands to the ground.
- Extend your legs back into Downward Dog. Take a big stretch through your back and arms. Walk your legs back in towards your arms, then roll up nice and slow, one vertebrae at a time.
Lower Body Flexibility
Directions- This workout focuses on increasing flexibility in the hamstrings, hip flexors, and gluts. For all of the stretches, make sure to keep a neutral spine and keep your core tight.
- Hamstring stretch: Using a doorway, lay down and prop your leg up against it. Straighten out your other leg. Hold the stretch for 30 seconds, then release for 10-15 seconds. Repeat four or five times on each side.
- Hip Flexor stretch: Place your outside leg against the doorway and bend it back at the knee. Bend your other leg forward at the knee so that you're in a kneeling position with your back against the doorway. Bring your outside arm over your head and reach back to grab the doorway. Push your abs in to flatten your lower back.
- Glut stretch: Sit on the ground in a figure-four position. With a tall spine, lean forward, trying to bring your chest as close as you can to your shin. Hold for 30 seconds. Rest for 10 seconds and then repeat four or five times.
Upper Back Stretch
Directions- Get into tabletop position, with your knees on the ground, hip-width apart and your hands shoulder-width apart. Make sure your abs are engaged. Lift your left arm and bring it to the side and then straight up (perpendicular to the ground), twisting your head and neck to follow its movement. Bring your arm back down and continue the movement under your chest until your hand reaches the back of your opposite arm. Return to tabletop.
- Do 8-10 repetitions on the left side, then switch to the other side.
- To stretch, when your arm is in the lowest position, lower your elbow to the ground and twist your body toward the same side.
I like sitting on the floor and just spreading my legs as far as I can. I will do that while I watch TV or play video games, and lean forward. In class I like to put one ankle on my opposite leg's knee and lean forward while keeping my back straight to stretch my butt and legs if I’m sitting too long.
-Trista S., California State University-East Bay I usually stretch after I've warmed up (short jog). Heating your muscles allows your ligaments and tendons to be stretched slightly further. I also try to stretch twice a day because I have tight hamstrings.
-Chris B., University of Tennessee I am flexible enough to touch my forehead to my knees and my palms to the ground, so I do this before a workout. I also run a decent amount and play a lot of sports (soccer, tennis) that require a lot of stretching. For this, I do quick stretches right before playing and keep stretching body parts as I warm up. My favorite stretch is lying down, like I am about to do push-ups, but supporting my body on one foot instead of both and stretching my calves.
-Neeraj D., Stonehill College Flexibility is key when it comes to dancing. We do a series of stretches in practices on the floor, as well as stretching on the barre and doing partner stretches. We are required to be able to do splits and leg extensions, so we have our partners pull our legs, stretch over our heads, etc. We are expected to do these stretches daily at home to make sure we do not set ourselves back.
-Katie O., The College of Saint Rose I attend yoga classes at my school, and I focus mostly on 'Sun Salutations' at home. I find it very energy building and motivating!
-Allison A., Young Harris College I enjoy simple ballet-type stretches. Make sure to not over-stretch—just push it to where you feel a gentle stretch. Make sure to hold the stretch and not bounce. Holding it for 20 to 30 seconds is sufficient. Start on your less flexible side. When working out alone, just do them when watching TV. A good trick is to try to hold a stretch through an entire commercial.
-Kimberly C., Worcester Polytechnic Institute I usually do yoga with a lot of 'Sun Salutations' and 'Warrior' positions. They strengthen muscles and stretch you out really well.
-DeLois H., Wesley College Being an athlete, I tend to use a variety of different stretches every day after workouts, stretching all major muscle groups. Stretching not only improves overall function of any activity, but also helps reduce soreness. Some stretches to focus on are just touching your toes with your back straight, butterflies, arms across the chest, and cobras.
-Jacob F., Oklahoma City University I really enjoy morning stretches to wake up in the morning. It helps to get my blood flowing and mind running when it’s having trouble getting going in the morning. I roll my shoulders and stretch my neck from side to side. I also do ankle rolls and leg stretches to try and get everything flowing.
-Abbey N., The College of Saint Rose I like to stretch while I read. I don't often have time to dedicate to working out, so I sit on the floor and stretch while I read for class! This has really helped, because I'm always reading!
-Shelley H., Salem College I do yoga whenever I can. I don't have a specific routine but enjoy going to classes. Find a class in your community that is by donation only or that you can go to with a student discount. When I can get to yoga even one day a week, I feel more calm and limber.
-Kimberly P., University of Southern California What I have found helpful is that before every type of exercise (cardio, strength training, etc.) I stretch my legs and arms. I like to do toe touches and lateral sits. I do these because they have improved my flexibility, since I can now touch the ground for toe touches and my glutes touch the ground when doing lateral sits.
-Nathan R., Western Illinois University
