TIPS AND TRICKS

Two Stretches to Do More Often

1. Piriformis Muscle Stretch
What it stretches: the piriformis, a small muscle that runs diagonally from the lower spine to the upper surface of the femur

Why it’s important: The piriformis helps the hips rotate and is essential to running, walking, jumping, and other such movements. A tight piriformis can also lead to a chain reaction that can cause pain and problems in the hips, knees, and lower back.

How to do it: Lie on your back with both feet flat on the floor and both knees bent. Pull your right knee up to the chest, grasp the knee with the left hand and pull it towards the left shoulder and hold the stretch. Repeat for each side.

2. Seated Passive Cervical Retraction (Chin-Tucks)

What it stretches: Back of neck, shoulders

Why it’s important: “Your neck is being fatigued from being in bad positions while you look at screens all day,” says Dr. Jason Park, physical therapist, and performance specialist at Providence St. John’s Health Center in Santa Monica, California. “Even if you try to keep good posture while on your computer or smartphone, your neck will eventually falter. This stretch relaxes the suboccipital muscles that stabilize the head atop your cervical spine and ward off ‘tech neck’ that can cause significant tension in the neck and shoulders as well as headaches.”

How to do it: Tuck your chin toward your Adam’s apple, using your fingers to ease your head forward. You should feel a stretch below the back of your head (occiput). Hold for 20 seconds. Repeat 10 times.

Here are a few more stretches to become more familiar with.