Stay Pain-Free With These Advanced Stretches

Try these three static stretching exercises from STACK Expert Miguel Aragoncillo to alleviate nagging aches and pains from intense exercise.

If you're an athlete or go to the gym regularly, you're bound to experience aches and pains from intense exercise. The last thing you want is a nagging issue late in a game or when you're squeezing out the final rep of a set.

Here are three stretches you can perform with a band or strap to target common trouble spots. Perform them at the end of a workout or after a game to help you recover and stay pain-free.

3-Way Hamstring Stretch

The hamstrings are most frequently injured when decelerating, and tightness can even cause low-back pain. This stretch targets the three muscles that form the hamstrings to maximize flexibility and mobility.

Sets/Duration: 1x20-30 seconds each position

Wall Hip Flexor and Quad Mobilization

This exercise stretches the hip flexors and quads at the same time. It eliminates hip tightness caused by frequent sitting and relieves quad tension that builds while running or performing lower-body exercises.

Sets/Duration: 1x20-30 seconds each side

Coaching Point: Slightly pause at the top as shown in the video. Also, you can perform this during a warm-up.

Cross-Body Lat and Band Stretch

This upper-body stretch will alleviate pain in your back, sides and even your arms. It also hits the shoulders to help you maintain full range of motion and reduce the risk of an injury.

Sets/Duration: 1x20-30 seconds each side

Coaching Point: Exhale fully while in the stretch position.

Read more:

The Basics of Static Stretching

The World's Greatest Stretch

Can Stretching Make Me Stronger?

 


Photo Credit: Getty Images // Thinkstock

Topics: QUADS | STRETCHING | WORKOUTS | HIP FLEXOR | RUNNING | MOBILITY | EXERCISE | INJURY | BODY EXERCISES | RANGE OF MOTION | RECOVER | BACK PAIN | HAMSTRING STRETCH