If your typical gym session warm-up begins and ends with a casual five-minute jog on the treadmill, you may be short-changing the impact of your workout. To enhance your performance and prepare your body for the movements ahead, add dynamic upper body stretching to your warm-up routine.

Dynamic Stretching Primes Your Muscles Before a Workout

During dynamic stretching, you take a muscle and joint through its full range of motion, mimicking the exercises you鈥檙e about to do, explained , a physical therapist and spokesperson for the American Physical Therapy Association, based in San Francisco. So if your strength session is going to include barbell or dumbbell rows, for example, you might warm up with a set of rows using a light elastic band, moving the same muscles and joints but at a lower level of intensity. To prepare for a day of kayaking, you might include some wrist rotations and shoulder rolls. Scapular protractions and retractions鈥攚hen you bring your shoulder blades forward and away from the spine and pull your shoulder blades backward and toward the spine, respectively鈥攜ou can get your shoulders ready for reaching, grabbing, and pulling on climbing holds.

鈥淵ou’re priming all those muscles and joints that are about to play a role in your workout,鈥� Malek says.

Unlike static stretching (when you get into a stretch and hold it for 30 to 60 seconds), dynamic stretching gets your muscles and joints warmed up by revving your heart rate and increasing blood flow to the area, says Malek. There鈥檚 a neuromuscular element too, she says, in which you鈥檙e also improving your coordination, proprioception (your body鈥檚 ability to sense its place and movement in space), and control.

The key is to keep moving throughout the stretch rather than holding in place. Fluid motions have been shown to improve performance in your main workout by . Doing dynamic stretching prior to a workout has been shown to during that activity and decrease the risk of exercise-related injury.

Before your next workout, try spending a few minutes priming your muscles for movement with dynamic stretches specific to your sport. 鈥淭hat would get you the most bang for your buck,鈥� says Malek.

Here are seven stretches that, done together, will work all the joints and most of the upper body muscles..

7 Dynamic Stretches to Prepare for Your Upper Body Workout

Before any upper-body-focused workout, Malek suggests doing dynamic stretches that target the arms and shoulders, the thoracic, cervical, and lumbar spine, and your core.

If you do two sets and ten reps for each movement, this routine should take you about 15 minutes to complete.

1. Arm Circles

Muscles and joints worked: shoulders (anterior and posterior deltoids), traps, rotator cuff, shoulder joint

• Stand with your feet shoulder-width apart
• Open your arms out to your sides and begin to rotate them in small circles forward, keeping your arms relatively straight (you can have a soft bend in your elbows)
• Continue to make your circles larger until you鈥檝e reached your end range of motion
• Reverse the circles, starting small and getting bigger as you go

2. Banded Upright Row

Muscles and joints worked: shoulders (anterior and posterior deltoids), traps, rhomboids, biceps, shoulder, and elbow joints

• Stand with your feet shoulder-width apart
• Loop a in a light weight under both feet and hold the opposite end in your hands (your hands should be slightly narrower than shoulder-width apart, and your knuckles should be facing forward)
• Keeping your torso upright, pull up on the band, drawing your elbows high up towards your ears. Pause when the band meets your chin.
• Slowly lower your arms down. Repeat.

3. Plank Scapular Protraction/Retraction

Muscles and joints worked: core muscles, pecs, lats, traps, rhomboids, serratus anterior, shoulder joints

• Begin in a straight-arm plank position with your hands directly under your shoulders (avoid raising your hips or allowing them to dip down, causing an arch in your back)
• While pressing your hands into the floor, squeeze your shoulder blades together, then push them away (the only part of your body that should be in motion is your shoulder blades)

FYI: If a full plank is too challenging, you can drop your knees to the floor .

4. Standing Open-Book Wall Rotations

Muscles and joints worked: shoulders (anterior and posterior deltoids), shoulder joint; cervical, lumbar, and thoracic spine

• Begin by standing sideways to a wall
• Take a small step back with the foot closest to the wall
• Raise both arms up in front of you and bring your palms together at chest height (the back of your hand closest to the wall should be in contact with the wall)
• Begin to reach your outside arm away from your opposite hand, opening up as wide as you can, rotating your torso as you open up
• Follow your moving hand with your head and your gaze

5. Thread the Needle

Muscles and joints worked: core muscles, thoracic spine, shoulder joint, and elbow joints

• Begin on all fours with your hands directly under your shoulders
• Lift your left hand from the floor and reach your left arm underneath your right, with the back of your left hand gliding along the floor
• Your left elbow will bend as you reach, and your right elbow will bend as well as you continue to reach across the floor. Allow your head to twist to the right.
• Try to keep your hips still throughout the movement, keeping the motion contained to your torso and arms
• Slowly slide your left arm back to the starting position
• You can repeat all repetitions on one side before stretching the other side, or you can switch sides with each repetition

6. Dynamic Chest Opener

Muscles and joints worked: pectorals, shoulders (anterior and posterior deltoids), shoulder joint

• Stand with your feet shoulder-width apart
• Bring your palms together with your arms straight at chest height
• Open your arms as wide as possible out to the sides, then bring them back together in the center

7. Wrist Rotations

Muscles and joints worked: wrists

• Sit or stand in a comfortable position
• You can extend your arms or keep your elbows bent at your sides
• Rotate your wrists outwards in slow circles
• Then rotate them inwards in slow circles

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Though they power most upright movements, the calf muscles are often overlooked in stretching routines. But tight or stiff calves can cause issues across the lower body, from your ankles to your lower back, making even basic daily movements like walking and climbing stairs uncomfortable.

The good news is that even a few minutes a day of moving and stretching your calf muscles can help you stay pain- and injury-free.

The Anatomy of Your Calf

Your muscle runs along the back of your lower leg, from behind your knee to the back of your ankle. It鈥檚 made up of two main muscles: the gastrocnemius and the soleus. A smaller muscle, called the plantaris, runs between the gastrocnemius and soleus and connects to your Achilles tendon. (FYI: Around ten percent of people do not have a plantaris muscle.)

The Achilles tendon, which connects your heel bone to the gastrocnemius and soleus, runs from the heel to the middle of your calf.

Working together, the Achilles and the muscles of your calf are responsible for 鈥攚hen the toes point down and away from the leg (as if you鈥檙e pushing your foot down on a gas pedal). 鈥淲e activate our calves with nearly every movement our lower body does, whether that鈥檚 running, jumping, or walking,鈥� says Marco Capizzano, a chiropractor and the founder of , a chain of stretch therapy clinics.

What Causes Tight Calf Muscles?

鈥淧rolonged periods of sitting or general inactivity can shorten the calf muscles and decrease their strength and flexibility,鈥� says Capizzano. Other culprits include wearing uncomfortable shoes like high heels, which put the calves in a , and repetitive motion that initiates in the calves, like running or jumping, Capizzano adds.

When your calves are tight, they can limit mobility in your ankles and cause you to compensate with your knees, hips, and lower back, he says.

Common Calf Injuries

Injuries associated with tight calves don鈥檛 just happen in the calf muscles themselves. Overuse injuries, caused by repetitive activity without proper recovery, include (inflammation of the tissue in the foot), (inflammation of the tissue around your shin bone), and (inflammation of the tendon that connects the calf muscle to the heel), all of which are聽associated with calf stiffness.

鈥�When the calf muscles are too tight, any kind of sudden stretching or explosive movement puts them at risk of injury, limiting your athletic performance and even activities of daily life,鈥� says Capizzano.

7 Moves to Loosen Tight Calves

To keep your calves feeling good, Capizzano suggests a mix of dynamic and static stretches.

鈥淎ctive or dynamic calf stretches promote blood flow, flexibility, and mobility in the muscles, preparing them for the stress of activity,鈥� he says. These exercises also increase joint mobility and prevent strain or injury when doing high-impact activities like running and jumping, he adds.

Perform the dynamic/active calf stretches in the morning before starting your day or before you engage in any physical activity. Use the static stretches to help you recover from a workout or before bed.

When performing any of these stretches, listen to your body. 鈥淚f you feel pain or sharp discomfort, ease off the stretch and try again with less intensity,鈥� says Capizzano.

1. Calf Raises

Move Type: Dynamic/Active

:

• Stand with feet hip-width apart
• Slowly raise up onto your toes
• Slowly lower back down
• Perform two or three sets of 15 to 20 reps

2. Dynamic Calf Stretch

Move Type: Dynamic/Active

:

• Stand with the balls of your feet on a step (a box, bench, or even the bottom step of a staircase) with your heels off the edge
• Allow your heels to drop below the step
• Rise up on your toes as high as possible. Pause.
• Lower back down
• Perform two or three sets of ten to 15 reps

3. Inchworm

Move Type: Dynamic/Active

:

• Stand with feet hip-width apart
• Hinge at the hips, fold forward, and place your hands on the floor
• Walk your hands forward until you鈥檙e in a high plank
• Pause, then walk your hands back towards your feet and stand upright
• Perform two sets of ten to 12 reps

4. Banded Single-Leg Calf Stretch

Move Type: Static

:

• In a seated position, extend both legs in front of you
• Loop one end of a long resistance band (like ) across the arch of one foot and hold the other ends in each hand
• Gently pull on the ends of the band, drawing your foot towards your body
• After holding, release and repeat on the other side
• Hold each side for 30 to 45 seconds, then switch sides
• Perform the stretch twice on each foot

5. Standing Calf Stretch/Gastrocnemius Stretch

Move Type: Static

:

• Stand facing a wall with your toes about two feet away from the wall
• Place your hands on the wall at about shoulder height
• Step your right foot forward so your toes are about six inches away from the wall, allowing your leg to bend into a lunge, keeping your foot flat on the floor
• Keeping your left leg straight, push your heel into the ground while leaning your torso towards the wall to deepen the stretch
• Hold for 30 to 60 seconds on one side, then switch. Repeat twice.

6. Soleus Stretch

Move Type: Static

:

• Begin by standing with feet hip-width apart, with your hands on a wall or the back of a chair
• Step your left foot forward
• Bend both knees, keeping your heels on the ground until you feel a stretch along the calf muscle of the rear leg
• Hold for 30 to 60 seconds on one side, then switch. Repeat twice.

7. Downward Dog

Move Type: Static or Dynamic

:

• Begin in a high plank position with arms straight
• Push your hips back and upwards and press your heels towards the ground so your body forms an inverted “V”
• You can hold here for a static stretch
• For a more dynamic move, alternate bending your knees, pressing each heel down towards the floor as you go
• Hold, or alternate knee bends for two or three sets of 30 to 45 seconds

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Today, we鈥檙e talking about balls. More specifically, myofascial release balls. Whether tennis, lacrosse, or specialized therapy balls, these unassuming helpers can be used to target hyper-specific areas of your myofascial system to release tense muscles, facilitate internal hydration (which helps your muscles and tissues move and contract), and even relieve .

Your myofascial system is a network of . It鈥檚 also complex, multi-faceted, and likely a bit tight鈥攚hich is why choosing the right myofascial release tool is a must.

Although tension can be alleviated in various ways (think foam rollers, stretching, and massage therapy), some of the most useful tools are also the most humble.

The Benefits of Myofascial Release

Your is a dense and fibrous webbing that connects and encases every aspect of your internal body, including muscles, ligaments, organs, nerves, and more. It鈥檚 inherently tension-based, mobilizing and stabilizing the body everywhere muscle and connective tissue interact.

Your everyday habits (think posture and repetitive movements) cause your fascia to adapt, thicken, and harden, leading to impaired mobility, decreased hydration, and undesirable compensation patterns, explains , a yoga teacher and psychologist with an emphasis on myofascial release. This can lead to pain and discomfort.

Proponents of myofascial release cite a number of upsides to the (at times uncomfortable) routine. 鈥淭he immediate effects include alleviating physical tension, freeing up movement, and feeling relaxed,鈥� says Malaspina. And as far as the long-term effects? Increased , , and muscle soreness, quicker recovery, and even enhanced mobility and .

, yoga teacher and founder of Man Flow Yoga, considers any sort of massage ball an invaluable tool for anyone who enjoys an active lifestyle (weekend warriors, we鈥檙e looking at you), those with persistent pain, or those who feel they鈥檝e reached a plateau with their overall flexibility.

The correct ball can release overly engaged muscles and facilitate blood flow and hydration by allowing you to compress certain within soft tissue. 鈥淎 trigger point is an area that is causing restriction through an entire muscle group,鈥� says Pohlman. 鈥淲hen you find that specific point and get at it effectively with a massage ball, it can be a lot more effective at releasing that muscle tension than if you were just using stretching alone.鈥�

He adds that releasing muscle knots is far easier (and even safer) with the help of a tool, as stretching with a pulled or hyper-tense muscle can lead to injury. It all comes down to the placement of the balls. Malaspina adds that using balls for tissue compressing can stimulate , lending to proper internal alignment and support throughout your body.

How to Use Myofascial Release Balls

Before we get into the dos, Malaspina shares some don鈥檛s. Do not use massage balls if you are taking blood thinners. And if this sort of myofascial release veers from discomfort to actual, sharp pain at any point, stop and reassess.

Following are pro tips for a successful myofascial release session.

1. Practice Mindful Placement

鈥淧lacement should be on muscle tissue,鈥� says Malaspina. 鈥淪tart with simple compression by placing the ball and relaxing and breathing into the pressure.鈥�

Once you locate your sweet spot鈥攁 soft point that elicits sensation but not unbearable pain鈥攜ou can add subtle movement, such as swaying from side to side or rolling up and down to explore the sensation. Limit each trigger exploration to 30 to 60 seconds.

It鈥檚 also worth remembering that the ideal release point may not be directly on the site of tension. Try focusing on adjacent areas instead. 鈥淚f your glutes are particularly tight, for instance, consider releasing the low back, hamstrings, or hip flexors, working around the tension rather than solely targeting it,鈥� says Malaspina.

Avoid placing the ball on:

• Swollen or bruised areas
• Broken skin
• Bones (directly)
• Blood clots or impaired veins
• Swollen lymph nodes
• Areas of carpal tunnel or high nerve sensitivity
• The trachea

2. Tune Into Your Breath

According to Pohlman, you should be able to maintain a straight face and breath normally while using your massage ball. 鈥淚f you notice that you鈥檙e really tensing up, that your face is grimacing, that you鈥檙e really not able to relax, then the ball in question is probably too hard for you,鈥� he says.

鈥淵ou may experience mild discomfort, but it shouldn鈥檛 hurt,鈥� adds Malaspina. As with most things in life, the best gauge is the breath. 鈥淲e want to breathe and relax into the tool versus feeling the urge to retreat from it.鈥�

Never go too deep or try to push past your pain threshold鈥攚hich, if as a fan of myofascial release, may be high. Too much pressure can lead to bruised muscles and the potential for further harm or injury.

3. Get Up, Stand Up

Rather than laying your body on a ball, which applies your entire weight to the trigger point in question, try different positions.

鈥淟eaning against the wall will provide you with greater control over the amount of body weight you apply to the tool, unlike lying on the floor where your body is more influenced by gravity,鈥� says Malaspina. You can isolate and compress your upper traps, for example, by holding a ball against a wall at shoulder height and moving into it from a standing position.

Pohlman also recommends a good standing foot release. Stand and roll one foot very slowly over a lacrosse ball. 鈥淭his can unlock some truly amazing tension relief,鈥� he says. 鈥淚t鈥檒l also help release muscle tension in the entire backside of your body.鈥�

4. Get Curious

Mastering the act of myofascial release requires some (safe) experimentation. 鈥淵ou鈥檒l find that certain areas of the body may register minimal sensation with a firmer ball, while in other areas, you鈥檒l feel significant sensation or pain with a softer one,鈥� she says. 鈥淚 encourage folks to approach the practice as an exploration.鈥�

Depending on your needs, it may be a good idea to curate a collection of balls to address individual issues.

5. Make It a Habit

Building targeted myofascial release into your regular routine is the best way to reap the rewards. 鈥淎dding this practice three to four days a week for ten minutes at a time, rotating through different parts of the body, can reduce discomfort from postural habits (like sitting at a desk all day) and can be a great addition to a yoga practice,鈥� says Malaspina.

鈥淏e sure to drink a lot of water after (like you would after a massage) to facilitate hydration, he adds鈥�

How to Choose the Best Myofascial Release Ball for You鈥攁nd 4 Types to Try

Choosing the best ball for you calls for the same self-knowledge and curiosity as using it. Our experts agree that the softness or firmness of a ball matters less than the effect it has on your unique body.

Malaspina notes that large balls disperse pressure, while small balls address more precise points, such as on the hands and feet, for example. Softer balls create less sensation than firmer options.

1. Melt Foot and Hand Therapy Balls

• Ample give
• The Melt Method features that are meant to squish and give, making them a great option for beginners in myofascial release.

2. Massage Balls

• Firm with some give
• are designed specifically for myofascial release. In this case, latex rubber and a compressible core allow you to explore sensation gently.

3. Tennis Balls

• Firm with some give
• feature a soft exterior and a hollow rubber shell, allowing for give and even bounce as you experiment with placement.

4. Lacrosse Balls

• Extra firm
• The firmest and thus the most intense option of the bunch, should be used sparingly and cautiously.

Check in throughout and observe how your body (and breath) responds to the pressure before deciding to use a softer, firmer, smaller, or larger ball. It鈥檚 all about determining your personal points of tension and the best way to relieve them鈥攁ll while breathing through it.

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For most of the 20 years that I鈥檝e been a competitive runner, I鈥檝e intentionally disregarded yoga. I assumed that it wouldn鈥檛 offer anything meaningful to my workout routine. But as I鈥檝e become older鈥攁nd, it seems, wiser鈥擨鈥檝e found the exact opposite to be true. Especially when it comes to the benefits I experience from core-strengthening exercises in yoga and what they contribute to my training.

After racing competitively in college, I shifted my focus to intense training for half-marathons, marathons, and other road races. It wasn鈥檛 until after I began incorporating core-strengthening exercises from yoga into my gym workouts that I began to feel stronger than ever.

Yoga poses engage the less-obvious core muscles often ignored by runners, hikers, cyclists, mountain bikers, and other outdoor athletes. Those include the transversus abdominis and other , the side abdominal muscles, the spinal stabilizers, and the overlooked pelvic floor muscles.

Although the benefits of incorporating yoga into your training aren鈥檛 limited to making the shapes. It鈥檚 also how you hold yourself in the shapes. I鈥檝e found that the long holds and slow breathwork emphasized by yoga have enhanced my endurance, my balance, and my ability to be more aware of my body.

When I coach others, I encourage them to take a 鈥渢raining wheels鈥� approach by incorporating a few simple yoga poses into their usual ab or core workout. This ensures that you鈥檙e not neglecting whatever static or dynamic core strength training already works for you. Yoga will never supplant your gym workout. But it can supplement it to bring you surprising and tangible results.

7 Best Core-Strengthening Exercises for Athlete Needs

Rely on the following sequence of core-strengthening exercises as a complete core workout or incorporate three or four of them into your existing core exercise routine. Maybe you swap out your usual Forearm Plank for Chaturanga or replace V-ups or toe-touch sit-ups with Boat Pose.

1. Cat-Cow

鈥� is a dynamic exercise that mobilizes the entire spine, which is often overlooked during core-strengthening exercises. It鈥檚 basically a slow transition between two poses, and as you sync your movement with your breath, you bring awareness to your ability to isolate your vertebrae. You also train yourself to engage your deep transversus abdominis muscles each time you draw in your belly, which helps stabilize your core.

2. Chaturanga Dandasana (Four-Limbed Staff Pose)

This core exercise is similar to the familiar Plank and Forearm Plank drills. But demands that you draw your pubic bone toward your belly button to maintain your balance on your forearms and your toes, which engages your pelvic floor muscles. This is important as the pelvic muscles are crucial for improving your breathing mechanics and your stability as you run, squat, bike, or practice whatever outdoor adventure you most love.

Also, be sure to squeeze your glutes to relieve strain on your low back and find safe and optimal alignment.

3. Virabhadrasana 3 (Warrior 3)

All Warrior poses in yoga engage your core, but is the best for strengthening your core muscles. The full-body balancing pose requires engaging all of your core muscles in a 360-degree manner to find and maintain your stability. You experience a similar demand on the core in running, hiking, and weightlifting exercises, although it鈥檚 easier to cheat on your form since you鈥檙e upright rather than steadying yourself on one foot.

4. Paripurna Navasana (Boat Pose)

is a static, isometric hold that requires tons of core control. This yoga core exercise strengthens not just your abs but supporting muscle groups, including your quads, hip flexors, and spinal stabilizers.

It鈥檚 important to keep your back and shoulders straight, rather than rounded, because this helps build your core strength and balance while also supporting proper posture. It also practices engaging the lower abs and lower back, which synergistically support your form. To maximize the benefit of this pose, bend your knees if you must rather than allow yourself to slouch.

5. Vasisthasana (Side Plank Pose)

One of the best yoga core-strengthening poses for your tricky-to-isolate obliques (side abdominal muscles) is . It also shifts the load to your shoulders and demands support from your front and back core muscles, which must engage in varying degrees to support your balance.

6. Eka Pada Utkatasana (One-Legged Chair Pose)

This variation of is basically like holding a single-leg squat but by lifting one foot any amount聽 It鈥檚 a strong pose for runners, cyclists, and outdoor athletes because it requires engaging your core to keep your trunk upright and body balanced while simultaneously strengthening your quads, glutes, hamstrings, and back. It not only strengthens your muscles but your sense of proprioception, which is an awareness of where your body is in space.

7. Adho Mukha Svanasana (Downward-Facing Dog Pose)

is one of the best yoga poses for any athlete as it stretches the entire posterior chain (hamstrings, glutes, lower back, calves, and Achilles tendons), which is not only essential but feels incredible after biking, running, hiking, rowing, using the elliptical machine, and almost any workout. It also strengthens the shoulders and core, which are often overlooked by those who engage in these endurance sports.

Focus on drawing your belly button toward your spine and squeezing your inner thighs and pelvic floor muscles. This approach engages your core in a complete and balanced manner. Engaging your quads and glutes will increase the intensity of the pose.

Additional Core-Strengthening Exercises for Athletes

If you鈥檙e looking to switch up your routine and work in different core-strengthening exercises, consider including , , or cable machine,, and either hanging leg raises or .

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An evening yoga practice can feel like the absolute last thing you want to do. After a long day, chances are you want to collapse on the couch and distract yourself from your looming responsibilities with a good Netflix binge or Instagram-scrolling session鈥攚hile feeling kinda guilty because you know that screen time prevents a .

Rather than deprive yourself of your favorite nighttime rituals, consider what you can add to them that could actually help you unwind. The perfect choice? Bedtime yoga. When you can find just 10 minutes for an evening yoga practice to connect with yourself and let go of the day behind you, chances are you鈥檒l be better able to fall asleep鈥攁nd stay asleep.

A 10-Minute Bedtime Yoga Sequence to Help You Calm Down and Sleep

In this evening yoga practice, you鈥檒l take yourself through some quiet forward bends and hip-openers. Allow yourself to slow down and tune into your body and your breath. By the end of the practice, you鈥檒l feel the release of physical and mental tension, leaving you better able to fall asleep.

1. Child鈥檚 Pose (Balasana)

Come onto your mat on your hands and knees. Separate your knees wide and bring your big toes together. Bring your hips toward your heels and rest your forehead on a block, folded blanket, or on the mat. Walk your hands forward and rest your forearms on the mat. Close your eyes. Allow yourself to feel the sensations in your body as you settle into . Stay here for 5-10 deep breaths.

2. Cat-Cow (鈥�)

Come back to your hands and knees with your wrists beneath your shoulders and your knees beneath your hips. On an inhalation, slowly release your belly toward the floor and draw your chest forward, creating a slight backbend in .

On your exhalation, round your back toward the ceiling in .

Sync your movement with your breath and move slowly through these shapes at least 5 more times.

3. Downward-Facing Dog Pose (Adho Mukha Svanasana)

From hands and knees, walk your hands forward so your wrists are where your fingers were. If you experience tightness in your shoulders, take your hands a little wider and turn them out slightly. Tuck your toes and lift your hips up and back. Keep your arms straight as you look back at your legs. . If you experience tightness in your hamstrings, keep your knees bent. Bend one knee and then the other to stretch your hamstrings and calves. Stay in for 5 to 10 breaths.

4. Standing Forward Bend (Uttanasana), With a Twist

From Down Dog, walk your feet to the front of the mat and come into . If you experience tightness in your hamstrings, keep your knees bent. You can rest your fingertips on a block or on the mat, or you can grasp opposite elbows and gently sway from side to side. Allow your neck and shoulders to release and let your head hang heavy. Stay here for 5-10 breaths.

Release your fingertips to the mat or a block, inhale, and lift halfway to lengthen through your spine in . Bend your left knee and reach your right hand toward the ceiling in a twist. If you experience low back pain, place your right hand on your hip instead of reaching it toward the ceiling. Lean your head slightly back, and broaden across your chest. If it鈥檚 comfortable, turn your gaze toward your right thumb. Stay here for 5 breaths. Switch sides.

5. Squat (Malasana)

From Standing Forward Bend, step your feet an inch or two farther apart and turn your toes slightly out. Bend your knees and lower your sitting bones toward the mat. If your heels aren鈥檛 on the mat, bring your hands to the floor or blocks in front of you for support or slide a rolled blanket or pillow underneath your heels.

Bring your hands together at your chest or walk your hands forward on the mat, round your spine, and let your head hang to experience a stretch along your back body. Stay in for 5-10 breaths.

6. Pigeon Pose (Eka Pada Rajakapotasana)

From Squat, straighten your legs and come back into Standing Forward Bend. Walk your feet back to Down Dog. Bring your left knee toward your left wrist andrest your outer left leg on the mat. Bring your left ankle toward your right wrist to any extent that is comfortable. Lower your right knee and inch it back until you feel a comfortable stretch along the front of your right thigh. You can tuck a blanket or pillow underneath your left hip for support. Inhale and lift your chest, exhale and fold forward, placing your forearms on blocks or on the mat and finding a comfortable position. You can stack your hands and rest your forehead on them.

Relax your jaw and eyes and focus on your breath here, specifically on the exhalation. Stay in for at least 5 deep breaths and then move to Downward-Facing Dog. Pause for several breaths, noticing the difference between your sides. Repeat on your right side.

Variation: If Pigeon feels too intense, you can come onto your back and take Reclining Pigeon. Bend your knees and take your feet flat on the mat about hip-distance apart. Bring your left ankle to your right knee to form a figure 4. You can gently press your left thigh or simply relax your arms alongside your body or rest them on your chest.

7. Bound Angle Pose (Baddha Konasana)

Come to a seated position on the mat. Draw your feet toward each other and move your heels in front of you to create a diamond shape. If you feel any discomfort in the backs of your knees, try shifting your feet further away from you or bring a block, folded blanket, or pillow underneath each knee. Start to lean forward from your hips and let your spine round. Reach your chest toward your feet rather than your thighs. No matter how much or how little you lean forward, you want it to be comfortable. Take 5 to 10 deep breaths in .

8. Head-to-Knee Pose (Janu Sirsasana)

From Bound Angle Pose, bring your hands to your outer thighs and draw your knees together. Extend your left leg straight in front of you. Bring your right foot toward your upper inner left thigh like a seated Tree Pose (). Turn your upper body toward your straight left leg, inhale, and lift your chest up. As you exhale, extend forward over your left leg. Again, lean your chest toward your foot rather than your thigh. If you feel any pulling in your low back, ease yourself back slightly. If you feel any pulling behind the knee of your straight leg, roll a blanket and slide it underneath that knee. Try to walk your hands toward your front foot or take a strap or towel around the base of your left foot and hold it with both hands. Stay for 5 to 10 deep breaths in . Switch sides.

9. Reclining Twist

Come onto your back, bend your knees, and take your feet as wide as your mat. Let both legs gently fall to the left at the same time like windshield wipers. Place your left hand on your belly and reach your right hand out to the side. You can stay here, or, to increase the stretch, rest your left foot on your right knee. Stay in for 5 to 10 deep breaths. Switch to the second side.

10. Corpse Pose (Savasana)聽

From Reclining Twist, bring your knees back to center and slide a bolster, rolled blanket, or a pillow underneath your knees. Separate your feet and rest your arms away from your body with your palms facing the ceiling. Close your eyes. If you feel chilly, cover yourself with a blanket. If the lights aren鈥檛 dim, you can cover your eyes with your arm, the edge of a blanket, or a towel. Intentionally release all of your muscles. Give yourself permission to surrender and let go of the day. Honor yourself and your practice and appreciate that you made the time to get on your mat for an evening yoga practice. Remain here for at least 5 minutes. You can even take Savasana in bed if you think you might be able to doze off.

Tip: You may want to take this last pose in bed and allow yourself to gently slip into sleep.

This article has been updated. Originally published June 26, 2022.

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When it comes to the best stretches for outdoor athletes, the emphasis tends to be on lower body movements. It makes sense: Your hamstrings, quads, and calves work hard to keep you healthy and mobile. However, upper body stretches are just as important鈥攅specially if you鈥檙e a climber, triathlete, or cyclist. Many of these stretches will feel basic, which underscores the point that sometimes you don鈥檛 have to get complicated to get results.聽

What to Focus on With Upper Body Stretches

If you want to have a well-balanced recovery routine, make sure to target the pectoral muscles of your chest, the deltoid and rotator cuff muscles in your shoulders, the triceps and biceps in your upper arms, and the rhomboids, traps, lats, and serratus anterior muscles in your upper back. By giving attention to each of these key areas, you鈥檒l maintain flexibility and mobility in your top half.聽

The Best Upper Body Stretches for Outdoor Athletes

Some of these movements are great for a dynamic warm-up before starting an activity, while others are good recovery options. By integrating these stretches in your regular routine, you鈥檒l feel more mobile and flexible throughout your upper body.聽

1. Arm Circles

This movement is a great dynamic stretch to do before beginning any workout to help open up your chest, shoulders, and upper back.

How to do it:聽

1. Stand upright with good posture.
2. Bring your arms straight out to the sides in a T-shape.聽
3. Slowly rotate both arms forward, tracing small invisible circles with your fingers. Keep your elbows straight. Gradually increase the size of the circles with each rotation.聽
4. Complete 15 arm circles.聽
5. Reverse the direction of your circles and repeat.

2. Trunk Twists

This is another great stretch to add into your warm-up routine to support your upper back and shoulders.聽

How to do it:聽

1. Stand upright with your feet planted hip-width distance apart. Bring your arms out to the sides in a T-shape.聽
2. Keep your hips square. Rotate and twist your torso from right to left, opening up your obliques, back, and chest. Gradually increase the speed and range of motion.
3. Twist for 30 seconds.聽

3. Chest Stretch

If you鈥檙e looking for a post-workout recovery movement, this is a great stretch to turn to. Focusing on the pectoral muscles in your chest and the front of your shoulders, this exercise is particularly helpful for cyclists who spend a lot of time hunched over in an aerodynamic position.聽

How to do it:聽

1. Face a doorway with your arms out to the sides in a T-shape.聽
2. Step your right foot far enough forward through the doorway so that your arms catch on the sides of the entrance. You should feel a stretch across your chest and the front of your shoulders.聽
3. Keep your spine neutral, gaze forward, and core tight.
4. Hold for 30 seconds. Repeat on the other side.聽

4. Shoulder Stretch

As the most mobile joints in your body, your shoulders do a lot. To offer them some relief, try this post-workout stretch.聽

How to do it:聽

1. Bring your right arm in front of your body. It should be parallel to the floor. Keep your elbow straight.
2. Hook your left arm under your right and use it to pull your right arm across your body, toward your left shoulder. Your right hand should be pointing to the left.聽
3. With your left hand, gently press behind your right elbow or the back of your upper right arm. Keep your right arm straight.聽
4. Hold the stretch for 20 to 30 seconds.
5. Switch sides and repeat.聽

5. Overhead Triceps Stretch

After swimming, lifting weights, or practicing yoga, this stretch can open up your shoulders and triceps.聽

1. Straighten your right arm and lift it overhead. Bend your right elbow and reach toward the top of your spine with your right hand. Your right elbow should point toward the ceiling.聽
2. Press into the back of your right elbow with your left arm to deepen the stretch. By doing so, your right hand should be able to reach a bit further down your back.
3. Hold the stretch for 20 to 30 seconds.
4. Switch sides and repeat.聽

6. Eagle Arms

If you are an avid yoga practitioner, you may be familiar with this arm variation. But beyond being a part of your asana sessions, this stretch is a great go-to move for softening the muscles in your back and shoulders.聽

1. Sit on the floor with your legs crossed in a comfortable position.聽
2. Hook your right arm under your left. Press your palms together.
3. Lift your elbows to shoulder height.聽
4. Hold for 20 to 30 seconds.
5. Switch sides and repeat.聽

After practicing eagle arms, move into another yoga arm variation, cow face pose, to stretch your chest and shoulders.聽

1. Sit in a comfortable seated position on the floor.聽
2. Lift your right arm up. Bend at the elbow and reach for the upper part of your spine.
3. Bend your left arm and place it near your left hip. Reach toward your right arm with the back of your left hand pressing against your spine.聽
4. Unless you are extremely flexible, your hands likely won鈥檛 touch. If they do, interlace your hands to open your chest.聽
5. In either case, hold for 20 to 30 seconds.
6. Switch sides and repeat.聽

7. Neck Stretch

This gentle stretch can help loosen up your and your upper traps to help relieve tension in your neck.

1. Wrap your right hand over your head.聽
2. Place your right palm slightly above your left ear.聽
3. Gently pull your head towards your right shoulder. You should feel a stretch along the left side of your neck.
4. Hold for 15 to 20 seconds.聽
5. Switch sides and repeat.聽

8. Downward Dog

You likely think of downward dog as a lower-body stretch for your hamstrings, calves, and glutes. However, it鈥檚 also one of the best upper body stretches to do after exercising, as it targets your back, shoulders, triceps, and forearms.聽

1. Come into a tabletop position. Your hands should be slightly in front of your shoulders. Your knees should be underneath your hips. Curl your toes under your feet.聽
2. Spread your fingers apart. Your hands should be as wide as possible. Press your palms into the floor.聽聽
3. Lift your knees off the floor and press your heels down as you raise your butt toward the ceiling. Your body should be folded at the hips in an inverted 鈥淰鈥� shape. Make sure your chest faces your thighs.聽
4. Engage your core. Keep your neck and spine neutral.聽
5. Hold for 30 seconds.聽

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Whether you鈥檙e attempting a new PR, training to bag an FKT, or just trying to keep up with the young guns, you may think the key to improvement is more: more training, more exercise, more of your sport. But James Wilson, a personal trainer based in Grand Junction, Colorado, says what you really need is balance.

Why Aiming for Balance in Your Fitness Routine Is Important

鈥淥ne of the best pieces of advice I ever got was to look at what my sport is giving me and then also do the opposite,鈥� says Wilson, who specializes in training outdoor athletes. 鈥淏y training what you鈥檙e not doing, you fill your fitness gaps, balance the equation, and help your performance.鈥�

What do outdoor athletes get enough of? Muscle tension. Our sports require that we use all of our muscles nearly all the time. Whether you鈥檙e hauling uphill on a trail run or topping out an epic climb, your muscles power your movement by contracting, a tightening mechanism that creates tension. Those repeated, intense tightening cycles spare no muscle and can make your entire body stiff. 鈥淭he whole chain of muscles that run up your front and back, from your hips to your shoulders, gets particularly tight,鈥� says Wilson.

Letting that tension build without relieving it creates imbalances, nagging pains, and injury and even drains your performance, says Wilson. For example, if your hip flexor muscles are too tight to let you fully extend your hips, you won鈥檛 be able to fire your glutes as hard and generate as much power with each stride or stroke, which slows you down. Even worse, those tight hip flexors can make one side of your body take on too much of the effort, leading to overuse injuries like IT band syndrome and tendinitis.

Stretching Will Help Round Out Your Fitness Routine

The solution is to give your body the opposite of tension: looseness. And the best way to do that is through stretching. If you鈥檙e an athlete who steadily trains, there will be instances鈥攕uch as days when you have limited time at the gym鈥攚here stretching will likely聽be more beneficial to your overall fitness than doing more cardio or strength work, says Wilson.

A 3-Move Stretch Routine, Approved By a Personal Trainer

A little goes a long way, too. Wilson has his outdoor athletes do the following three stretches every day. They work on a global level, hitting all your interconnecting muscles and reducing tightness everywhere. They take just a few minutes to complete, but they may also help you decrease your next race or ascent time. Do them in the order shown.

1. Bretzel 1.0

This stretch opens your anterior chain, the muscles that run up the front of your body. 鈥淚t lengthens your quad, hip flexors, chest, and shoulders and gives you good torso rotation,鈥� says Wilson. Fluid movement in those areas is key for runners, climbers, and riders.

:

• Lie on your left side
• Place your right leg out 90 degrees from your torso with your knee bent 90 degrees
• Place your left hand on your right knee to hold it down
• Bend your left leg at the knee, grab your left foot with your right hand, and pull it toward your body
• Roll your chest open
• Breathe in this position (you should feel the stretch in your quad, shoulder, and abs)
• Hold for ten deep breaths
• Repeat on the other side

2. Bretzel 2.0

The stretch hits the area that the Bretzel 1.0 doesn鈥檛: your posterior chain. 鈥淚T band, glutes, hamstrings, lower back, up into your lats,鈥� says Wilson. 鈥淵ou can really feel how everything connects when you do this stretch.鈥�

Keeping those hips, hammies, and IT bands healthy is key in any sport where you cover ground, especially cycling and running.

:

• From an , sweep your left leg under your right to bring it under your right hip
• Bend your left knee 90 degrees and your right knee 90 degrees, pointing away from your body
• Place your right hand palm side up and cover it with your left hand
• Bend your right elbow, rotating your torso to the left
• Rotate back to a straight-arm position
• Straighten your left leg and repeat the right-elbow bend with torso rotation. Breathe in that position. (You should feel the stretch in your glutes, IT band, and lower back.)
• Hold for ten deep breaths before switching to the other side

3. Naked Windmill

The ability to spiral your body while staying balanced on your feet is a movement old-time strongmen did for health, strength, and mobility benefits. Turns out the movement is awesome for cyclists: 鈥淚 give this to a lot of my riders,鈥� says Wilson. 鈥淭hey鈥檒l do it for three weeks, then call me up to tell me they鈥檙e cornering their bike way better.鈥� He also adds that this move helps climbers, skiers, and paddlers, too.

:

• Stand with your feet close together in a slightly staggered stance, your right foot about six inches ahead of your left
• Keep your knees slightly bent as you push the hips back and lower your torso, shifting your weight to the back leg to feel the stretch in your hamstrings
• From that position, twist your torso to the left while reaching your right hand down to the inside of your right foot
• Push your hips back into your left glute and reach your left hand as high as you can. (You should feel the stretch in your hamstrings, glutes, chest, shoulders, and sides.)
• Hold for five breaths and switch sides
• Complete three reps on each side to help you get deeper into the stretch. On the third rep, hold the deepest part of the stretch for ten deep breaths.

Want more of聽国产吃瓜黑料鈥檚 Health stories?聽.

The post A 3-Step Stretch Routine Every Outdoor Athlete Should Do Daily appeared first on 国产吃瓜黑料 Online.