5 Easy Stretches to Ease Muscle Tightness
By Marnie Kunz,
NASM-certified trainer and USATF- RRCA-certified running coach
Try these 5 easy stretches to ease muscle tightness and increase your range of motion. Stretching is not most people’s favorite part of working out, but it can be instrumental in helping prevent injuries and increasing your mobility and range of motion (how far you can move your joints and muscles).
If you’re not used to stretching regularly but want to reap the benefits, try these 5 easy stretches to ease tight muscles:
Leg Swings
If you have sore legs from running long distances, doing speed workouts, or other workouts, try this dyanmic leg stretch to ease muscle tightness.
How To Do It:
Start by standing with your feet shoulder-width apart.
Swing one leg forward and back, keeping your core engaged. Swing your leg as high as you can without locking your knee.
Continue swinging your leg for 10 to 15 repetitions.
Repeat with the other leg.
Hamstring Stretch
Whether you’re a runner, lift weights, or stand a lot for your job, you may experience tight hamstrings. The hamstrings run along the upper back part of your legs, from your knees to your glutes. Try this easy hamstring stretch to ease hamstring sore hamstrings:
How To Do It:
Lie on your back with one leg extended and the other leg bent at the knee.
Loop a strap or towel around the ball of your extended foot and pull gently towards your chest until you feel a stretch in the back of your thigh.
Hold for 30 seconds, then repeat on the other side.
Do two sets on each side.
Shoulder Roll
A lot of us carry tension in our neck and shoulder area due to stress. Upper body workouts can also lead to some shoulder tightness. Try this simple shoulder stretch to loosen up your shoulders.
How To Do It:
Stand up straight and relax your shoulders.
Slowly roll your shoulders forward in a circular motion, then roll them backward in a circular motion.
Repeat 10 times in each direction. Do two sets in each direction.
Neck Stretch
The neck is a common area for tightness, especially from working on a computer or looking at screens all the time. Try this neck stretch to ease stiff neck muscles.
How To Do It:
Sit or stand up straight and look straight ahead.
Gently tilt your head to the right side, bringing your ear towards your shoulder.
Hold for 10 seconds, then repeat on the other side. Do two sets on each side.
Then, gently tilt your head forward, bringing your chin towards your chest.
Hold for 10 seconds, then repeat on the other side. Do two sets on each side.
Standing Back Arch
Back pain is common for many people, especially from sitting for long periods. Try this easy back stretch to relieve tension in your back. This stretch helps to loosen up the muscles in your lower back and improve your range of motion.
Related Post: Sitting Is the New Smoking: How to Combat the Effects
How To Do It:
Stand up straight with your feet shoulder-width apart.
Place your palms on your lower back, just above your hips.
Gently arch your back, pushing your stomach out and your chest up.
Hold for 5-10 seconds, then relax.
Repeat 3-5 times.
Related Posts: How to Start Running When You Aren’t a Runner, 8 Ways to Become a Morning Runner
Marnie Kunz is a NASM-certified fitness trainer and USATF- and RRCA-certified running coach based in New York City. She enjoys staying active, traveling, and going on adventures with her rescue dog, Kiyoshi the Akita.
