14 Easy Stretches You Can Do Before Workouts

2. Piriformis Stretch

This stretch targets the piriformis muscle which is an internal deep hip rotator. It aids in external rotation.  As it lays over the sciatic nerve, its tightness can result in an irritation of the nerve. Stretching this muscle will help you to totally avoid or prevent potential future sciatica.

Sit on the floor and don’t forget to keep your legs outstretched in front of you. Place your right foot firmly on the floor and follow it up by crossing your right leg over your left. Then, take your right hand and place it in such a way that it is behind your back and is on the floor. Place your left hand on your right quad or your left elbow on your right knee and twist your body to the right while pressing your right leg to the left.

If the spinal rotation irritates your back, remove it and just pull your right quad in and to the left with your left hand. This stretches the hips, back, and glutes.

3. Lunge With Spinal Twist

Begin by putting your feet together. Take a large step forward with your left foot, creating a staggered posture. Bend your left knee and descend into a lunge, keeping your right leg straight behind you and your toes on the ground, until you feel a stretch at the front of your right thigh.

Place your right hand on the floor and rotate your upper body to the left while raising your left arm to the ceiling. Hold the position for some time preferably within 30 seconds to 2 minutes. Rep on the other side. It stretches the hip flexors, quadriceps, and back.

4. Triceps Stretch

Bow down, sit, or stand tall with your feet hip-width apart and your arms aloft. Bend your right elbow and reach for the top center of your back with your right hand. Grip directly behind your right elbow with your left hand above.

Pull your right elbow down and toward your head gently. Repeat with the other arm. Neck, shoulders, back, and triceps are all stretched at the end of this.

5. Figure Four Stretch

This stretch primarily targets the piriformis and iliopsoas muscles (your hip rotator and flexor muscles) as well as the IT band. Because of this, as well as the pose’s passive character, it is a great and mild method to relieve problems related to sciatica and knee discomfort.

Lie down on your back and with your feet flat on the floor. Follow it up by crossing your left leg over your right quadriceps. Raise your right leg off the ground. Then, take a hold of the back of your right leg and draw it toward your chest. Hold a comfortable stretch for a few seconds. Hold the position for some time, maybe between 30 seconds to 2 minutes. Repeat on the other side. Hips, glutes, lower back, and hamstrings are stretched at the end of this.

6. 90/90 Stretch

This pigeon position variation aids with the internal rotation of one leg and the external rotation of the other, allowing you to target both hip motions at the same time.

Sit with your right knee bent at 90 degrees in front of you, your calf perpendicular to your torso, and your left foot’s sole facing you. Maintain a flexed right foot. Place your leg flat on the floor. Place your left knee to the left of your torso and bend it such that your foot is facing backward.

Maintain a flexed left foot. Maintain your right buttocks on the floor. Make an effort to get the left cheek as near to the floor as possible. If you’re on a limited budget, it might not be achievable. Hold the position for somewhere between 30 seconds and 2 minutes.