Relieve Stress and Discomfort with These Beginner Sunset Stretches

Stretching is an essential yet often overlooked aspect of physical fitness. Keeping your body flexible and limber is vital to maintaining mobility, retaining strength, reducing your risk of injury, and relieving stress. Unlike weight training or running, stretching is a relatively low-impact exercise well-suited for people of all ages and ability levels. Plus, you can do it anywhere, whether you’re in a gym, studio, living room, or backyard. 

But the greatest advantage of stretching is that it’s easy to start, requiring only 10-15 minutes per day, twice a week. Few things are as therapeutic as a sunset stretch, so set aside some time toward the end of the day and let the peace and tranquility help ease you into the night. Don’t know how to start? We have a list of simple movements to help you get acquainted with some stretching basics. 

Standing Hamstring Stretch

Tight hamstrings can affect the lower back and range of motion in the hips and knees. This standing hamstring stretch does double duty, targeting both legs at once. To begin, stand and cross your right foot in front of your left. Bend at the waist, and slowly lower your forehead toward your right knee. While keeping both knees straight, hold this position for 20-30 seconds. Take a few breaths and repeat on the other side by moving your left foot in front of your right. 

Quad Stretch 

This stretch is great for activating the muscles and stimulating blood flow through the lower half of the body. Stand tall with feet shoulder-width apart while holding onto a tabletop or doorway for balance. Raise a bent knee (either one), and bring it back toward your buttocks until you can grab onto the ankle. When stable, slowly pull the ankle upward until you feel a gentle stretch in the front side of your quad. Hold for 5-10 seconds, and repeat with the other leg. 

Low Lunge 

This stretch works the notoriously tight hip flexor muscles. To perform the stretch, start by kneeling on your right knee (you can use a yoga mat or folded towel for cushion) and placing your left foot in front of you, bent at the knee. Keep a straight back and position your right hand on your right hip to avoid hinging at the waist. Engage your abdominal muscles and lean forward, slowly shifting your body weight onto the front leg until you feel a slight warmth or tension in your right thigh. Hold for 15-30 seconds and repeat with your other leg.  

Iliotibial Band (IT) Stretch 

The illiotibial band is a thick collection of tissue that runs from the pelvis, down the thigh, to the knee. Forgetting to stretch this area can result in a painful condition called iliotibial band syndrome. The IT stretch is simple to perform with near-immediate results. To begin, while standing upright, cross your right leg behind your left. Lean slightly forward and to your left side until you feel a stretch on the outside of your right leg. Raise your right hand over your head and extend it to your left side. Hold for 30 seconds and then repeat with your left leg.

Simple Neck Stretch 

Working on your neck’s range of motion helps reduce tension, improve posture, and relieve pressure on the vertebrae. To perform this simple neck stretch, bend your head forward and slightly to the left. With your right hand, gently pull your head downward. You should feel a slight stretch along the left side of your neck. Hold this position for 20-30 seconds, then switch sides and repeat.