If you keep your hip joints strong and limber, you can improve mobility, range of motion, and alleviate pain. Hip pain involves any pain that is in or around the hip joint. You may feel pain in the groin, thigh, or knee, depending on the severity of your hip pain and how it started. Engaging in hip stretches can benefit your situation, no matter how hip pain started. That said, if your hip pain stems from a severe injury, consult a physical therapist before experimenting with moves on your own. Certain movements may hinder your recovery.

Although hip pain can stem from an injury or arthritis, sitting for extended periods of time can strain the hip flexors. The reason for this is because excessive sitting relaxes and deactivates the muscles, which essentially shuts them off. That causes the hip flexors to shorten, resulting in tightness and pain. You typically feel the pain along the front of the hip, where it meets your thigh. Depending on the severity of the pain, you may experience: 

• Cramping and sharp pain
• Mild pain or pulling on the front of the hip
• Difficulty getting out of a chair, or up from a squat
• Difficulty climbing stairs
• Severe pain, spasms, or swelling at the top of the thigh

Sitting also puts pressure on the discs in the lower back, which can cause pain that radiates to the front of the hips. Add lack of movement into the equation and you will experience stiffness and discomfort in the hip joint. To alleviate that pain, engage in the following stretches. 

Hamstring Stretch

The hamstrings attach to the pelvis behind your hips. These muscles help you bend your knees and extend your hips. If you have tight hamstrings, you may experience tightness in the back of your hips, which can limit mobility. To stretch the hamstrings, sit up straight with both legs extended out straight. Bend your right knee and then let it fall out to the side, placing the sole of your foot along your left inner thigh. Angle your chest towards your left leg and lean forward, hinging at the hips to maintain a straight back. Only lean until you feel a stretch, placing your hands on either side of your left leg for support. Hold for 60 seconds and then repeat on the other leg. 

Iliotibial (IT) Band Stretch

The iliotibial (IT) band is a thick band of fascia that runs on the outside of your leg from your hip to your knee. If you go to the gym, you probably see people foam rolling this area of the leg. It doesn’t contract, but it attaches to muscles that do, and IT band pain can be felt in the lateral hip. To stretch the IT band, lie on your right side and keep your right knee bent for stability. Reach back, bend your left leg, and grab your left ankle. You should feel a stretch along your left thigh. While keeping your right leg bent, gently place the right foot on the top of your left knee. Use your right foot to pull your left down toward the floor. This should stretch the IT band. Hold for 60 seconds and then repeat on the other side. 

Hip Flexor Stretch

The hip flexors are muscles located along the front of the hip and thigh. People who sit a lot, or those with arthritis, will feel tightness in these muscles. To begin, enter a lunge position, stepping your left foot forward and placing  your right knee on the ground behind you. Keep your back straight and engage your core for stability. Squeeze your right glute as you lean forward until you feel a stretch along your right hip flexor. Hold this position for 60 seconds and then repeat on the other side. 

Figure Four Stretch

Also known as the piriformis stretch, the figure four targets the piriformis muscle, located in the posterior hip. This muscle resides deep near the sciatic nerve and can tighten if you have hip pain that stems from sciatica. To stretch the piriformis, lie flat on your back with your knees bent, feet planted flat on the floor. Cross your right leg over your left bent, resting your ankle just above the knee. Let your right knee fall out to the side and reach to grab behind your left hamstring. Pull your left leg toward you until you feel a stretch in the back of your right hip near your buttocks. Hold for 60 seconds and then repeat on the other leg.

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Several surveys revealed that the average American spends about 7.7 hours of their day sitting. With cubicle and work-from-home jobs in full-swing, sitting is just a part of modern day work. Some people try to counteract hours in the chair by purchasing a standing desk. Others try to sit on exercise balls or kneeling chairs to better correct posture. Nevertheless, all of that sitting can create tension in the hip flexors and lower back. 

After a long day of sitting, most people continue to sit on the couch or in the dining room, either watching TV or hunching over their phone. Even self-care hobbies like journaling or meditation involve sitting! Although long periods of sitting may be inevitable, you can engage in a few simple techniques to mitigate the negative effects of sitting. In this article, we will go over a few strategies that may help reduce pain and improve posture. 

The Health Risks Of Sitting For Long Periods

According to the Centers for Disease Control and Prevention (CDC), a sedentary lifestyle increases the risk of heart disease, cancer, and type 2 diabetes. Contrarily, those who sit less report fewer instances of these chronic health conditions. They also experience better mood and sleep quality, in addition to an overall enhancement of daily functioning. 

In 2020, the World Health Organization (WHO) indicated that lower back pain impacted 619 million people worldwide. Health experts estimate that this number will reach 843 million by 2050. Lower back pain usually begins with stiffness, particularly in the hips and along the spine. It is the leading cause of disability globally and affects people across all ages and genders. 

Pain is complex, and there are limited solutions to the way people process it. Since standing all day is not an option for everyone and can also lead to pain, we hope the following strategies help ease stiffness and reduce lower back pain from sitting.

Strengthen Your Core

Not only does a stronger core contribute to better balance, but it also helps support your torso while seated. Increasing core strength supports the spine and reduces strain on joints and intervertebral discs. One study monitored 30 participants with lower back pain who engaged in a five-week core strengthening program. At the end of the study, everyone reported a significant reduction in pain and muscle fatigue after performing seated tasks. 

Optimize Your Desk Setup

Ideally, your chair should support your back and you should be able to rest your feet flat on the floor. Your knees should be in line or slightly lower than your hips. Reduce strain on the neck by having your screen be at eye level and an arm’s length away. Consider investing in lumbar supporters, footrests, or monitor stands if you spend a lot of time at your desk. A standing desk can also be beneficial so that you can change positions throughout the day. 

Stay Active

You don’t have to jog in place while checking emails; rather, counteract your sitting by moving your body. Health experts suggest 150-300 minutes of moderate-intensity exercise every week. You can supplement this time with resistance training and mobility workouts to counteract all the sitting you do. It can be highly beneficial to flow through a series of yoga poses, engage in water aerobics, or take part in Zumba classes. A little movement goes a long way, with a short walk on your lunch break providing great benefits.

Take Movement Breaks

According to research, two hours of continuous sitting can trigger immediate lower back pain or general discomfort. Your ability to solve problems may be impacted by this sitting! Get out of your chair every 30 minutes to help prevent some of these issues. Engage in some squats, a full-body stretch, or even pace while on a phone call. Consider a few hip stretches or some foam rolling to reduce pain in your hip flexors. 

Be Mindful Of Your Sitting Habits

While you are seated at work, take note of your posture. Are your shoulders slouched? Are your legs crossed? Are you leaning to one side to compensate for pain on the other? These observations may indicate that you need to improve your work set up to reduce pain. You may even require an ergonomic assessment or visit to your health care provider to prevent back pain, especially sciatica. Early intervention is essential, so tackle the issue before it becomes a serious problem.

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In this article, we will examine the anatomy and functions of the latissimus dorsi (lats) and the best ways to strengthen and stretch them. The goal is to give you a better understanding of why stretching the lats is beneficial to your performance and overall health. And hopefully you can incorporate some of the techniques in this article into your exercise program. After all, the goal is for your lats to feel and perform their best. 

What are Your Lat Muscles

Are you familiar with the signature v-tapered back? Well, strong lats provide you with that look, but they aren’t just there for superficial reasons. Strong lats help support good posture, spinal stability, and shoulder strength. Lats are triangularly-shaped muscles that cover the majority of the lower thorax. As the largest upper-body muscle, the lats are integral to spinal and shoulder movements. They work with the teres major and pectoral major to carry out most upper-body actions. 

Lat Anatomy And Function

Any activity that involves repetitive upper back movement likely involves the lats. They originate at the sinuous processes and supraspinous ligament of the bottom six thoracic vertebrae, and the inferior end of the fibers that connect to your bottom three or four ribs. Muscle fibers extend from the origin points to the insertion point, which is the floor of the intertubercular groove of the humerus. All of these origin points meet in a narrow insertion area that forms the fan-like shape of the lats. The lats work to perform most major upper-body actions, from pull-ups and rows to simple twists and shoulder movements.

What Causes Tight Lats?

Tight lats are fairly common among athletic and sedentary types. Exercising, daily activities, rounded shoulders, and poor posture can cause lats to tighten. Many activities, including cycling, swimming, gardening, surfing, and rock climbing, can contribute to upper back tension. A back workout that involves a lot of lat exercises is a primary cause of lat tightness. 

How To Know If Your Lats Are Tight

It is very common for lats to feel tight and you can identify tightness via a few signature signs. Poor posture, rounded shoulders, nagging upper back or neck aches, and pain that radiates between the shoulder blades are signs that you need to stretch your lats. You can also tell if your lats are tight by doing a squat with your arms extended overhead. You can also do the lat tightness mobility test, which is detailed below. 

Lat Tightness Mobility Test

In order to perform this test, follow these steps:

• Stand up straight with your feet hip-distance apart and toes pointing forward. 
• Sink as low as you can into a squat, ensuring that your hips don’t shift and that your toes continue to point forward. Make sure your heels don’t rise off the ground. 
• Your arms should remain by your side up until this point. Once you are in the low squat, extend your arms overhead and point your fingers toward the ceiling. 
• If your lats are tight, you won’t be able to hold your arms in an upright position for a very long time. In fact, they’ll probably fall forward or you will feel stiffness/pain in your back. 

Why You Should Stretch Your Lats

One of the primary reasons to stretch your lats is to help improve posture. When your lat muscles are tight, you are more inclined to round your shoulders and increase upper-body tension or aches that radiate throughout the upper back. Improving flexibility in your lats and upper back can also increase mobility in the shoulders, scapulas, and spine. Stretching your lats can help make most things easier, from bending down to tie your shoes to doing a wide-grip pull-up. Lastly, your lats aid with deep breathing, but they may impair your ability to breathe deeply if they are tight. Stretch your lats and you may notice an improvement in how well you breathe. 

Best Lat Stretches To Try Today

Below, you’ll find 15 ways to stretch and strengthen your lats. You can incorporate them into your warm up or cool down sessions. You can fit them into your upper-body workouts or do them any time you feel tightness or pain in your lats. Some of the following movements are dynamic while others are static, which we’ll identify in the movements. 

15. Active Floor Stretch

For this active floor stretch, you don’t need any exercise equipment. You just need some space and the floor, making it great for stretching lats at home or on the go. 

• Begin in a kneeling position and then sink back into your hips. Place your hands on the ground in front of your knees. 
• Lean your weight to the right and forward to place your right forearm along the floor. Reach your left arm forward and to the right as well until you feel a stretch down your left side of your torso. 
• Hold this position for a few seconds and then return to the starting position. Repeat 10 times and then switch sides. 

14. Hanging Lat Stretch

Hanging is beneficial for decompressing the spine and creating space between the vertebrae. Hanging lat stretch is not only great for your lats, but it also works to strengthen grip and improves shoulder mobility. 

• Place your hands in an overhand grip on a pull-up bar. 
• You should now be in a hanging position, ensuring that your feet are off the ground. 
• Relax in the hang, allowing your lats and shoulders to lengthen. Your ears should be close to your shoulders. 
• Hang there and breathe deeply. In a static hold, aim to hold for 30 seconds and build up to one minute. In a dynamic hold, start in a static position and then retract the shoulder blades to push down your shoulders. 
• Once your ears are by your elbows, hold the position for as long as you can. 

13. Bench Kneeling Lat Stretch

A gym bench is the ideal piece of equipment to use for this stretch, but it isn’t necessary. YOu can use a piano bench, office chair, kitchen chair, or sturdy box and place something comfortable under your knees. 

• Kneel on the floor with your hips and knees hip-distance apart. The bench in front of you should be far enough away that you can fully extend your arms to touch it. 
• Hinge at the hips to lean forward, maintaining a straight back and sturdy core. Place your hands on the bench and keep your arms straight. 
• The more you lean forward, the more your arms come into a straight line with your shoulders. Sink back into the hips and keep your palms pressed into the bench. 
• Remain in this position, feeling the deep stretch along your lats, tucking your chin to stabilize your spine.
• Hold this position for 30 seconds as a static stretch, or make it dynamic by moving from kneeling to upright and back again 10-12 times. 

12. Supine Kettlebell Pullover

Although this article’s focus is on lat stretches, this dynamic movement aims to strengthen the lats and the abdominal muscles. This exercise falls under the plank umbrella, and it helps you from extending your spine. Maintaining stability while moving the kettlebell in a controlled manner is an excellent way to increase your ab strength. Don’t use your biceps to muscle through this stretch, or they will spazz out and you’ll have to stretch them before continuing. 

• Lie flat on your back in a supine position, but grab a kettlebell that isn’t too heavy before you lay down. 
• With the kettlebell in your hands, extend it straight above you, engaging your core and pectoral muscles. Brace your spine against the floor and keep your hips flexed as you lower the kettlebell overhead to the ground. 
• Return to the starting position, using your abdominal muscles and lats to do so. Complete a total of 10 reps and then rest. Complete two more sets of 10 reps. 

11. Bent Arm Wall Stretch

In this stretch, you will focus on one side of your upper back at a time. This will enable you to identify any lat imbalances that may exist. If stretching one side triggers more tension, then that side is likely tighter and you can work more to lengthen those muscles. 

• Stand up and face a wall, making sure to keep your feet shoulder-width apart. 
• Bend your knees slightly and lean forward against the wall. Raise your right arm over your head, hinge at the elbow so that your forearm is parallel to the floor. Lean your bent right arm against the wall.
• As you press into the wall, feel your right lats stretching and hold this position for 30-45 seconds. Repeat on the other side and stretch each side at least twice.

10. Foam Rolling

There is nothing greater than the release you get from foam rolling, which should be a staple in everyone’s stretching repertoire. Myofascial foam rolling works to massage muscle fibers and increase muscle length. It also works to reduce tension in muscle tissue, improving blood flow to the area, which may help accelerate recovery and reduce inflammation. 

• Lie down on your right side, extending your right arm out overhead. Your thumb should face upwards and you should rotate your shoulder externally. 
• Place the foam roller underneath your right armpit perpendicular to your body. 
• Roll back and forth across the upper lat and into the armpit, ensuring that you do not roll down to the ribs. It is very easy to crack a rib, so make sure you don’t roll your ribcage. 
• Repeat up and down rolling for at least 30 seconds and then switch sides. 

9. Exercise Ball Stretch

You will need an exercise ball for this stretch, which works to lengthen the lats and improve overhead mobility. If you want a slightly different version of the stretch, place your palm on the ball and face it up or down. 

• Start in a tabletop position with your knees directly under your hips and hands directly under your shoulders. 
• Place your right hand on the exercise ball with your thumb facing the ceiling. 
• Press your left arm into the ground for support while you engage your core muscles. With your right arm extended out on the ball in front of you, roll it forward to sink deeper into the stretch. 
• Once you feel the stretch, hold this position for 20-30 seconds and then return to the starting position. Repeat on the opposite side. 

8. Eagle Pose

Although this is a traditional yoga pose, it also doubles as a great lat stretch and shoulder opener. It does use different leg and foot positions, but this pose is going to focus on arm positions that help you stretch your lats. 

• Stand up straight with your arms straight out in front of you. Bend your arms and cross the left arm over your right, hooking at the elbows.
• Once your arms are hooked at the elbow, bring your forearms together and wrap your right palm around your left palm, crossing at the wrists.
• Raise your elbows to shoulder height while you maintain a straight spine and hold this position for about 30 seconds. 
• Release your arms and then repeat crossing the other way. 

7. Upward Salute

One of the main things to remember when you stretch your lats is to get as much length in an overhead position as possible. Similar to other lat stretches, the upward salute uses an overhead position to stretch the lats. It’s a staple in the Sun Salutation, which is found in most yoga classes.

• Stand up straight and raise your arms overhead and keep your shoulders relaxed. Face your palms toward each other. 
• Remain grounded and keep your arms in line with your shoulders. Clasp your palms together and tilt your head back slightly to look up. 
• If you want to intensify the stretch, reach high using your core muscles and lean back just a bit. If your core is too tight, consider engaging in some ab stretches before you do this stretch. 

6. Child’s Pose

Child’s pose is a classic resting posture in most yoga classes, but you can achieve a dynamic back stretch while doing it. Ideally, you extend your arms as far out as you can to create length in your upper back. 

• Begin on all fours in a tabletop position, stacking your hips over your knees and shoulders over your wrists. 
• With your toes untucked, sit your butt back towards your heels. You may need to angle your knees out to the sides a bit to get comfortable. 
• Your arms should be extended out in front of you, but try to extend all the way through your fingertips to really feel a stretch along your lats. Hold this position for as long as you need to. 

5. Standing Side Lat Stretch

For the standing side lat stretch, you can use anything from a squat rack to a door frame. You should feel the stretch run deep down your side, from your lats to your obliques. 

• Stand in front of the piece of gym equipment or door frame and turn your body sideways so that your right shoulder is facing the equipment. 
• Keeping your fight side by side, raise your arms straight overhead and then move them laterally to the right to grab the equipment/door frame. Keep your hands right next to each other and relatively straight.
• Extend your hip out to the left until you feel a stretch along your entire side. Hold this position for about 15-20 seconds and then repeat on the other side. 

4. Dynamic Back & Shoulder Stretch

If it’s back day at the gym, the dynamic back and shoulder stretch is great to include in your pre-workout routine. This stretch also works to warm up the shoulders to improve flexibility, extension, and flexion. 

• Stand up straight with your feet shoulder-width apart. Keep your arms by your sides, extending your elbows. 
• Swing your arms straight in front of you so that the shoulders are in flexion. Your arms should come straight overhead, and you should ideally feel a stretch in your upper back. 
• In a controlled movement that flows, bring your arms back down and repeat the upward swing again. Repeat a total of 10 times. 

3. Downward Facing Dog

Yet another classic yoga pose, downward dog makes it onto this list for good reason. Although this position can help stretch your hamstrings and calves, it also creates space in your upper back. It’s a great full-body stretch you can do any time of day.

• Begin on all fours in a tabletop position, stacking your hips over your knees and shoulders over your wrists. 
• With your toes tucked, lift your knees off the floor and push your hips back gently, straightening your knees and lengthening at the waist. 
• The last thing you want to do is round your back and shrug your shoulders. You want to drop your shoulders, widen your lats, and push your butt up and back. You can bend your knees slightly if necessary to maintain proper form. 
• Hold this position for about 20-30 seconds and then return to the starting position.

2. Lat Pull-down

While pull-ups are phenomenal for increasing upper-body strength, they can be difficult. Fortunately, you have lat pull-downs, which involve a similar movement to the pull-up. This exercise challenges your upper back, targeting your lats and traps. 

• You can take a neutral or wide-grip position on the lat pull-down machine. Wide-grip may be more difficult if you don’t usually do this exercise. That’s because the wide-grip version works your lats harder.
• Choose a weight that is comfortable to start, and you can increase as you progress through the exercise. 
• Grip the pull-down bar and sit down on the seat, planting your feet flat on the floor and wedging your thighs under the stoppers. 
• Lean back slightly (no more than a 45º angle) and engage your lats to pull the bar down to your chest. Pause for a brief moment before returning the bar to an overhead position. Repeat for a total of 10 times, rest, and complete two more sets of 10 reps. 

1. Overhead Lat Stretch

If you lift weights or play sports that involve powerful movements, you should regularly engage in overhead lat stretches. Many boxers and other athletes use this stretch in their warm-ups. 

• Stand up straight with your feet hip-distance apart and raise your arms straight overhead.  
• Grab your right wrist with your left hand and sway your hips to the right as you pull your right wrist to the left overhead. 
• You should feel a stretch along your lats and ribs, but make sure not to extend too much, so as not to break form. 
• Hold this position for about 20 seconds and then repeat on the other side. 

When to Stretch Your Lats

You should incorporate lat stretches into your pre- and post-workout routines. Warming up with some of these movements can help reduce the risk of injury during workout, while cooling down with some may relieve post-workout tightness. Even if you don’t hit the gym, health experts advise stretching your lats periodically throughout the day. This is especially true for people who sit at desks or stand up all day. When you stretch your lats, you counteract the natural rounding that takes place, and you can keep your upper back loose and limber as a result. 

Dynamic vs. Static Lat Stretches

You should ideally engage in dynamic lat stretches prior to starting your workout. These active movements can stretch and warm up your lats and shoulder joints to help optimize your range of motion. Vertical arm swings, for example, help to create more space and mobility in the shoulders, making that movement very dynamic. 

If you just finished a hard back workout or are stiff from sitting all day, your muscles are naturally sore. In these scenarios, you want to focus on static lat stretches, which work to lengthen the lat muscles. You can hold static stretches for 30-60 seconds, but you can hold them for a little longer if necessary. Make sure that you ease into static stretches to help avoid injury when your muscles are sore and tired. 

Tight lats can affect the most basic of movements, which is why you should aim to stretch them daily. You don’t have to do all of these stretches every day, but consider fitting some of them into your pre- or post-workout routines, or even on your lunch break. Just remember to engage in both the dynamic and static stretches, as they benefit your body in different ways, but they primarily help to relieve tension.

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Do you ever go to lift something and it feels as though your arms are so tight and sore that you have to immediately drop them down to your sides? At that moment, you have the thought that you may not be able to lift anything ever again. Perhaps your arms are sore from a gym session the day before, or you are in desperate need of some tricep stretches. 

Benefits of Stretching Triceps

The triceps are essential for upper-body strength, so much so that if they feel achy you feel like you can’t do anything. Brushing your teeth? Too difficult. Lifting up your child? There’s no way! Fortunately, stretching your triceps can help soothe that soreness, and this article aims to detail 10 of those stretches. 

Improved Range Of Motion

Any time a muscle is tight, it is near impossible to achieve full range of motion, and the same applies for the triceps. Tight triceps can decrease your athletic performance or general processing movements. Dynamic tricep stretches can help you achieve optimal movement before your workout, especially if you feel tightness. 

Reduced Chance Of Injury

By engaging all three heads of the triceps, you help the elbows function optimally and properly. The long head of the tricep acts on the shoulder joint as well, so stretching your triceps before engaging in upper-body exercises can help reduce your risk of shoulder injuries. Caring for your long head muscle can help ensure shoulder stability and health. 

Reduced Recovery Times

As is true with stretching post-workout, you help muscles return to their resting length at a faster rate. This works to reduce soreness and accelerate recovery. When you stretch your triceps after a workout, you help increase circulation to begin the healing process. 

What Muscles Do Triceps Stretch?

Tri = three, meaning there are three parts that make up the triceps: the long head, the lateral head, and the medial head. The names relate to where they are in relation to the muscle itself. The tricep is still a singular muscle, but each muscle head has a different origin point and they converge and insert in the same place on the elbow. Long head makes up the triceps’ size and starts at the infraglenoid tubercle of the scapula. Lateral head is the muscle that gives the triceps the signature horseshoe appearance on the side of the arm. Medial head originates near the center of the humerus. When you extend the tricep free from resistance, the medial does most of the work. 

When To Stretch Your Triceps

If you want to accelerate recovery time and lengthen the triceps, stretch your triceps after training them. You will likely see better results from static stretches when the triceps are warm, i.e. after you engage in workouts that work the triceps. Try to hold each tricep stretch for about 30 seconds. While stretching the triceps, you also stretch the fascia that surrounds the muscle. Breaking up the fascia is much easier to do when you stretch the muscles when they’re warm. 

Best Tricep Stretches to Do Today

Below, you’ll find 10 great tricep stretches that you can do before and/or after training. You should notice an improvement in recovery, mobility, and flexibility after doing these stretches consistently. 

10. Overhead Triceps Stretch

You can do this stretch in a seated or standing position. You can do it at your desk in the middle of your workday! It’s great to do this stretch before or after a workout, or when you feel tightness in your triceps. 

• Stand up straight or sit up straight and reach your right arm up toward the ceiling. Bend at the elbow and reach your hand between your shoulder blades. Aim to put your middle finger on your spine. 
• Place your left hand on top of your right elbow and gently push your right arm down, but not to a point of discomfort. 
• Hold this position for about 30 seconds and then repeat on the other side.

9. Towel Stretch

This stretch aims to stretch the triceps a little more than the overhead triceps stretch. If you don’t have a towel, which would be strange, you can use a bar or strap in place of a towel. During this stretch, try to open your chest and engage your core. 

• Stand up straight or sit up straight and extend your right arm up toward the ceiling, holding a towel in your right hand. 
• Bend your left arm to reach your left arm behind your back to grab the bottom of the towel. The back of your left hand should be against your back. 
• Pull the towel down with your left hand as far as you comfortably can and hold for 20 seconds. Repeat on the other side and continue alternating a couple times if you want to. 

8. Standing Bench Triceps Stretch

The idea behind this stretch is that your bodyweight does the work to elongate your triceps. You’ll also notice a stretch in your lats, making this an excellent post-workout stretch. 

• Stand with your right side toward an incline bench, or another sturdy, chest-high object. 
• Spread your feet slightly wider than hip-distance apart and bend your right leg. 
• Place your right elbow on top of the incline bench’s back support. Lower your body until you feel a stretch along your right tricep and lat. Hold for 20-30 seconds and then repeat on the other side. 

7. Wrist Pull

This is not a tricep-specific stretch; rather, it aims to stretch your entire arm. You can do it anywhere you have some space. It can be greatly beneficial to practice this stretch after you finish an arm workout.

• Stand up straight and extend your right arm out in front of you. Make sure that your fingers are extended up toward the ceiling, almost as if you are stopping someone in the name of love. 
• Grab your right fingers with your left hand and gently pull them toward you until you feel a stretch in your right forearm. 
• Hold this position for 30 seconds and then repeat on the other side. 

6. Elbow Extensor Stretch

The anconeus muscle, a small muscle located at the elbow, attaches to the humerus and ulna. This muscle engages during triceps extension, aiming to provide support and stability. This stretch isolates the anconeus muscle, which can help improve mobility in the elbows and shoulders.

• Stand in front of a box or desk that is mid-thigh height. 
• Hinge at the hips to lean forward and place your elbows and forearms on the box. Your elbows should be directly under your shoulders, and your palms should be facing down. 
• Shift your weight forward slightly, keeping your back in a neutral, flat position. When you feel a stretch in your triceps, remain in this position for 30 seconds. Repeat on the other side. 

5. Triceps Dip Stretch

Similar to the dip exercise, the triceps dip stretch requires you to hold the bottom position of a dip to stretch your triceps using the torso as resistance. This aims to lengthen the triceps, while simultaneously opening up the chest and shoulder muscles. 

• Sit on the ground, bend your knees, and place your heels on the ground in front of you. 
• Keep your arms straight and place your hands on the ground behind you, facing your fingers toward your feet. 
• Bend your arms to come into a dip, only to the point where you feel a stretch in your triceps. 
• Keep your chest up and roll your shoulders back as you lean back. Hold this position for 30 seconds and then return to the starting position. 

4. Horizontal Cross-Body Stretch

This is yet another stretch that you can do anywhere, regardless of whether you are sitting or standing. Although it is simple, this stretch helps to increase flexibility in the triceps and shoulders. 

• Stand up or sit up straight and bring your right arm across your body. It’s okay if you bend your right elbow slightly. 
• Hook your left arm around your right arm, just above your elbow. Pull the right arm closer to your chest until you feel a stretch in the shoulder and upper tricep. 
• Hold this position for 30 seconds and then repeat on the other side. Feel free to do two rounds of this stretch per arm. 

3. Leaning Stretch

Yet another stretch that utilizes bodyweight to sink deeper into the stretch. This is a seated stretch that you can do using a chair, ottoman, bench, or couch. Ideally, you should do this stretch after a workout. 

• Kneel down on the ground in front of a chair, bench, or ottoman. Make sure there is enough space between you and the bench, so that you can bend forward and be parallel to the floor without your head touching the bench. 
• Keep your back straight as you lean forward toward the bench, aiming to have your back parallel to the floor. 
• Place your elbows on the bench, bending them so that they support you. Additionally, make sure that you don’t strain your lower back. 
• Look at the floor, and place your hands on the back of your neck. Remember, your elbows should only touch the bench. 
• Press your torso toward the floor during a long exhale. You should feel a stretch along the triceps and lats. Hold this position for 30 seconds and then carefully return to the starting position. 

2. Tricep Wall Stretch

For people with limited mobility, some of the other stretches in this list may be difficult. Since this stretch utilizes a wall, you have more support and can sink deeper into the stretch. This stretch is very similar to the overhead triceps stretch, but you have an easier time controlling the intensity with the wall as support. 

• Stand up straight and face a wall, making sure that you are standing close to it. 
• Bend your right arm so that your right hand touches your right shoulder. Angle your elbow up and place it on the wall. 
• Lean into the wall until you feel a stretch in your triceps and lat. Hold this position for 30 seconds and then repeat on the other side. 

1. Double Overhead Triceps Stretch

Instead of isolating the stretch to one tricep, this stretch focuses on stretching both triceps at the same time. Because this stretch requires you to actively reach down, you can control how intense it is. Feel free to adjust according to your needs. If you have difficulty putting your arms behind your head, avoid this stretch. 

• Stand up straight, bend both of your arms, and place your hands behind your head. Make sure to keep your elbows high. 
• Clasp your hands and rest them on your upper back. If you can, reach your hands toward the ground until you feel a gentle pull in the triceps. 
• Hold this position for 30 seconds and repeat as needed. 

Why Stretching Your Triceps Is Good For You

A lot of people spend time strengthening their triceps, but rarely do they dedicate time to stretch them. Stretching and foam rolling your triceps can benefit your upper body strength, performance, and recovery. Additionally, tricep stretches can help with shoulder and elbow mobility, making everyday movements that much easier and less painful.

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Massage guns have vibrated their way onto the fitness scene, and they’re more popular than ever. Celebrities, professional athletes, influencers, and people of all athletic levels praise these massage tools. Whether you lift heavy or go for long runs, massage guns aim to improve overall performance and reduce muscle soreness, which aids recovery. 

What Are Massage Guns? 

They are vibrating, handheld massage toys that can pulverize your muscles in the best way possible. Technically speaking, they use percussive massage therapy as opposed to vibration therapy. When you turn one on, it percusses at a high frequency and low amplitude of movement. These actions help to knead muscles and reduce overall tension, which can impact flexibility. Several studies found that by reducing muscle tension, people experienced better blood flow and a reduction in overall stiffness. 

Think of a massage gun as a mini jackhammer for your muscles. Percussive massage works to hammer out soft tissue to increase blood flow to the area of focus. Additionally, the gentle percussion can decrease the severity of adhesions (essentially scar-like tissue in the muscles) and help elongate muscle fibers. These massage guns are most effective in common areas where people experience regular pain, for example, the shoulders, neck, back, thighs, and glutes. 

How Do They Differ From Foam Rollers?

Foam rolling is a form of self-myofacial release, which helps to relieve soreness, tightness, and inflammation. Fascia is the connective tissue that surrounds muscles, nerves, and blood vessels. Facia become tight or inflamed and the ability to move easily becomes hindered as a result. By engaging in regular foam rolling, you can help increase overall joint range of motion. Just like massage guns, foam rolling exercises aid with cool-down and recovery, but they’re also an effective warm-up tactic. 

There is an advantage of massage guns when compared to foam rollers. A major advantage is that they are better at targeting specific areas of the body. It can be tricky to address certain body parts or muscles with a foam roller. Take the pectoral muscles or biceps, for instance. It’s much easier to target them with a massage gun, which can help promote relaxation in areas that commonly experience tightness. 

Using A Massage Gun As A Warm-Up Tool

Some people like to jump rope or do jumping jacks for whole body warm-up. Many physical trainers prefer to use massage guns as warm-up tools. Many people only exercise a specific group of muscles when they workout. If this is the case, you can use a massage gun to target those specific muscles for about six to 10 minutes. The percussive nature preps the tissues for exercises, making them less prone to injury and damage. 

Using A Massage Gun As A Cool-Down Tool

Exercising causes lactic acid to build-up in muscles, which is why you feel sore post-workout. Similar to foam rolling, using a handheld massage gun on sore muscles after exercising can accelerate recovery. Repeated percussive massage to the muscles helps to decrease the ability of muscle fibers to cling to lactic acid. 

What Should You Look For In A Massage Gun? 

There are so many reputable and affordable massage guns on the market nowadays. It used to be that the only ones you could get cost $500. Now, you can shop them on the Internet for $40 to $600. Ideally, purchase a massage gun that has multiple speeds and attachments. Different speeds can create a more diverse massage, while the various attachments can help you address specific areas of the body. 

It’s also wise to look for a massage gun that is on the lighter side, preferably within the two- to four-pound range. Since you’ll be holding it for nearly 10 minutes, you don’t want something that weighs 10 pounds. Additionally, choose a massager that is relatively quiet, as some models sound like jigsaws. Consider a massage gun that has a brushless motor. Lastly, battery life is another factor to consider. Some massagers run for three hours, while others die after 80 minutes of use. 

Massage guns are an excellent investment in your overall health, specifically when it comes to performance and recovery. You won’t regret buying one!

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The foam roller is a common afterthought for most people who exercise. In an ideal world, every single person foam rolls daily to improve range of motion and decrease muscle soreness. Whether you exercise regularly or sit at a desk all day for work, foam rolling helps you relieve tension by aiding myofascial release. 

It’s a therapy that you do yourself, and this is why many people neglect it. Even though therapies like massage, chiropractic, or cupping cost a lot more than a foam roller, the person doesn’t have to exert effort in those therapies. A massage every once in a while doesn’t offer the same benefits as daily foam rolling, though. According to a study published in Journal of Sports Rehabilitation, foam rolling daily can enhance flexibility and reduce muscle soreness more than static stretching. 

The best part about foam rolling is that everyone can do it, anywhere and anytime. A foam roller is a one-time purchase, but make sure you buy a good one so you don’t have to replace it after several uses. Of course, the foam rolling market has expanded immensely in recent years, offering all sorts of advanced foam rollers. Don’t let vibrating or studded rollers sway you because all you need is a firm, three-foot foam roller to do the following exercises. They’ll benefit your body in ways you never thought possible!

Thoracic Extension Mobilization

This is a fancy name for a move that is very easy to do. Sit on your butt with your legs extended out in front, and place the foam roller behind you on the ground perpendicular to your body. Lay back onto the foam roller, so that your upper back is on the roller. Interlace your fingers behind your head and gently relax, dropping your head toward the floor. Make sure to keep your lower back/butt on the ground. You aren’t rolling in this position; rather, you relax down and return to the starting position slowly for a couple minutes. 

IT Band Roll

If there is any single truth in this life, it’s that every person has tension in their IT bands. To relieve this tension, lie on your left side with your right leg bent and left leg extended. Place the foam roller perpendicular to your leg and then lay on the foam roller on your left hip joint. Cross your right leg over your left, or extend it to rest on top of your left leg. Support your upper body with your hands or forearms on the ground and roll from your hip to your knee, going slowly over tight areas. Repeat on the opposite side. 

Lat Roll

This is not an area that receives a lot of attention, but it definitely deserves it. Lie on your right side with foam roller under your armpit. Extend your right arm over the foam roller. Don’t roll quickly or too much! You don’t want to roll on your ribs, so try to go side to side instead of back and forth for this move. This move allows you to massage your lat and rear deltoid. Repeat on the other side once you’re finished. 

Static Chest Stretch

This one is a little different than the previous moves in that you lay on the foam roller so that it runs along your spine. Keep your lower back at one end of the roller and bend your legs to keep your feet on the ground. The top of your head should just touch the other end of the roller. Let your arms fall to the sides and hold this position for about 30 seconds. Don’t move during this time. 

Groin Roll

The groin doesn’t receive a lot of attention, but it’s very easy to injure or develop muscle spasms. Lie on your stomach and prop yourself up on your forearms and elbows. Extend your right leg behind you and place your left inner thigh on top of the foam roller. The foam roller should be perpendicular to your thigh. Slowly roll from your grown to your inner knee. Repeat on the opposite leg. 

Glute Roll

If you have tight glutes and hips, you most certainly have tension in your lower back. Roll that tension away by giving your glutes a massage. Sit on the foam roller, place your hands bend the roller on the ground for support, bend your knees, and place your right ankle on top your left thigh. This is just like a figure four stretch. Shift your weight to your right glute and roll back and forth to massage the muscle. Repeat on the other leg. 

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Exercise is a primary component of the foundation for a healthy body. It helps to encourage healthy joints, strong bones, endorphin release, flexibility, range of motion, and burns calories. Exercising on a regular basis can make you stronger and increase cardiovascular strength, but it also helps the body detoxify itself.

What Is Cleansing?

The purpose of cleansing is to rid the internal organs and systems of toxins and waste material. When environmental pollutants, food waste, chemicals, harmful bacteria, and other substances are present in the body, it is easy to become sluggish or weighed down. The body has the ability to naturally cleanse itself of toxins, but it wasn’t designed to process or get rid of the chemicals in present day society. The detoxification organs (liver, lungs, kidneys, skin, colon, and lymph glands) can become overwhelmed, which increases the risk of developing a variety of chronic diseases.

If you recently started cleansing, you are most likely wondering, “How can I exercise or what exercises should I do to enhance the cleanse?” The first thing to note is that the raw vegan diet drastically decreases the amount of calories that you are used to eating. You need to allow the body time to adjust to the new diet before you hit your workout equipment in full stride. Besides, the best workouts to do while cleansing are ones that increase heart rate and force you to sweat. After all, sweating is an additional way that the body detoxes.

One Last Thing: Before we get into the recommended workouts, we must say this: Eat before and after your workouts. Apple slices with some raw almond butter, homemade energy bites, chia pudding, or smoothies are all great options to provide the body with fuel and nutrients before and after workouts.

6 Detoxifying Workouts

Light Cardio

Aerobic exercises elevate your heart rate and require the lungs to intake more oxygen. The rapid breathing helps to expel stale air that can become trapped in the lungs. You don’t need to engage in sprints; rather, maintain a steady heart rate throughout. Walking, hiking, cycling, interval circuits, or jogging are great options.

Dancing

Going for a walk or jog can feel like a chore. The minute that exercise becomes a chore is the minute that you lose interest. Dancing is one of the best ways to burn calories! Crank up the music and start grooving, or you can follow along with an online Zumba class or just dance your little heart out to your favorite jams.

Meditation

While meditation isn’t physical exercise, it is a valid form of mental exercise. The brain is just like any other muscle, and needs exercise to promote rejuvenation. Work on following your breath to ease any anxieties or pent up aggression that can get in the way of your goals.

Rebounding

If you need to take it easy on your knees, then rebounding is the exercise for you. Rebounding works to stimulate lymphatic drainage, improve cardiovascular health, and boost overall circulation. Did you know that it also benefits bone density and assists with cellulite reduction? Well, it does, and it’s super fun!

Foam Rolling

Again, this may not be considered exercise in the traditional sense, but it does require muscle strength to support the body as you roll out. Foam rolling works to release lymphatic fluid from the muscles by massaging the fascia. Many studies have found that foam rolling releases tension in bodily tissues, which promotes the new growth of health muscle fibers.

Yoga

Yoga is a relaxing form of exercise that works to improve flexibility and core strength. The goal of yoga is to help ground the body, while simultaneously strengthening the smaller muscle fibers. These don’t get enough attention in regular workouts, so isolating them by engaging in specific stretches, twists, or poses helps to soothe the body.

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It’s that time of year again, when the masses swarm the malls and shopping centers to buy gifts for friends and loved ones. During the many holiday shopping outings, you may find yourself pondering what to get the fitness enthusiast in your life. Let’s be honest for a second and understand that this person is going to be more enthused by some resistance bands or blender than some patterned scarf you purchased on a whim.

Some fitness enthusiasts don’t actually engage in physical activity. There are those who simply enjoy wearing athletic attire because they are most comfortable in those clothes, and that’s perfectly acceptable. They may also want to make it seem like they workout at the gym, even when don’t. Despite the person’s level of fitness, there are unique gifts that almost every fitness enthusiast can enjoy.

#1: A Foam Roller

The packaging of this gift may be a direct giveaway, but you can always disguise it by wrapping it in a random box. Since one of the most important aspects of fitness is recovery, a wise gift to purchase is a foam roller. There are trigger point grid foam rollers, firm foam rollers, vibrating foam rollers, and soft foam rollers. The trigger point grid foam roller is excellent for myofascial release, increased range of motion, and flexibility.

#2: Running Gloves

Some people like to run outside even if it is below 32 degrees F and snow is on the ground. The weather is no match for a serious runner, but a serious runner requires serious gear. Running gloves are lightweight water resistant gloves that help to block wind chill during a run. These gloves also prevent the hands from becoming dry or cracked.

#3: Stainless Steel Water Bottle

Water is life, especially for someone who is getting plenty of exercise. A stainless steel reusable water bottle is one of the best ways to reduce plastic bottle waste and ensure that you maintain sufficient water intake. We recommend getting a wide-mouth bottle in case your fitness friend enjoys putting ice in the water. You can also include a couple bottle tops for hot or cold beverages.

#4: Wireless Headphones

Wires have almost become a thing of the past in this forward-thinking Bluetooth technological age we live in. Honestly, though, wires can get in the way during your workouts, especially if you are picking up weights or getting on machines in the gym. A new pair of wireless headphones may be the perfect gift for your fitness friend.

#5: An Epsom Salt Soak

Available online and in various beauty stores, Epsom salts are perfect gifts that help to promote the swift recovery of overworked muscles. The magnesium is absorbed by the skin during a bath, and this helps to reduce inflammation, soreness, and contributes to lubricated joints.

#6: Thinksport Yoga Mat

This isn’t your average yoga mat, people. This yoga is made without latex, rubber, and toxic materials, including BPA, PVC, phthalates, biologically toxic chemicals, and dioxins. The double-sided mat provides excellent cushion and the non-slip nature helps you maintain balance during poses.

#7: Acumobility Ball

This is the ultimate recovery tool for anyone who is always on the go. If the person is dealing with any muscle pains and requires a stability ball and massager, this product is the perfect hybrid of both of those things. You can place it on the wall, ground, or desk and use it to help accelerate muscle recovery.

#8: Percussive Massager

This gift has to be for someone you truly love because these can be quite pricy, when compared to the other gifts in this article. Percussive massagers have recently sprung onto the recovery scene because they help to accelerate the growth and repair of muscle tissues. The rapid bursts of pressure help to increase blood circulation and break down internal scar tissue.

#9: Gift Certificate To Meal Prep Service

Most fitness enthusiasts maintain a strict diet and rarely veer from what they are supposed to eat. Luckily for you, there are meal prep delivery services that have vegan, vegetarian, paleo, keto, or whole 30 friendly meals. Get them a gift certificate and they can get a week’s worth of meals to try out the service.

#10: Personal Blender

Not everybody wants the giant blender because they don’t want have the space or don’t want to use it all the time. A personal blender is the perfect gift because the blender cup can be taken on the go. Add all of the smoothie ingredients to the blender, blend them until smooth, remove it from the blender base, replace the blade with the screw top, and off you go. It can also be used to make dressings and will keep the dressings fresh in the fridge!

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Muscle injury is inevitable at some point in life. Whether it is due to repeated motion, trauma, an accident, or a sedentary lifestyle, muscle fatigue and soreness is one of the most common reasons that people seek massage and chiropractic therapy. What if you could help remedy a sore neck or back, for example, without the need for outside treatment? As it turns out, you can do more than icing the area, immobilizing, and stretching to help improve strained or sore muscles.

Cross Fiber Massage

With the advent of foam rolling and myfascial release, it is easy to keep muscles loose and free of pain, provided that you do it consistently. Rolling north to south, i.e. from head to toe, is the typical approach to kneading out the tension with a foam roller. Cross fiber massage practices east to west (side to side) motions to break up tense muscle fibers, helping to create more mobility and pain relief. Cross fiber massage is not a new treatment method; rather, it is coming to light because of the foam rolling craze. By “scrubbing” the fibers of tendons, cross fiber massage theoretically accelerates recovery time. It is worth trying, especially if you have limited range of motion or tendonitis.

The body is comprised of layers of muscle and fiber, known as fascia. The average massage or foam rolling session only attacks the problem from one angle, which is only going to yield partial relief. Eventually, this one-dimensional approach will not improve range of motion or decrease the pain because you will have plateaued. This is not good news for your neck or back, which are the most frequently complained about areas of the body to massage therapists. With cross fiber massage, you go against the grain of muscle fibers, allowing you to scrub out knots you may not otherwise get out going with the grain.

The Benefits Of Cross Fiber Massage

With the intention of breaking up muscle fibers, the primary benefit of cross fiber massage is maintaining mobility, improving range of motion, and reducing the scar tissue in structures like tendons, ligaments, and muscles after injury. For people who repeat the same motion, e.g. golfers or tennis players, cross fiber massage works to alleviate crystalline roughness that occurs between tendons. The accumulation of this roughness commonly leads to tendonitis. By breaking up myofascial adhesions, which impair range of motion, one can help to increase circulation, reduce muscle spasms, and decrease overall muscle pain.

It Will Be Uncomfortable

Make no mistake, rolling out these tender spots that typically receive no attention will be quite uncomfortable. It will not be as relaxing as administering a percussive massage gun or rolling on a lacrosse ball. Take a more serious approach to your recovery about once a week for 20 minutes at a time. It will require physical effort to break up the fascia, but this is a step in the direction of a healthier body.

How To Cross Fiber Massage

Begin by rolling back and forth on a foam roller, targeting the area of pain. If you are experiencing neck or back pain, roll up and down the spine with the foam roller perpendicular to the spine. Now lay on the foam roller so that it runs down the spine. Slowly roll side to side to help align collagen fibers. If you feel a bump or knot, target that area by gently going side to side over it to break it up.

Cross fiber massage should not be used on recent injuries, due to the fact that the inflamed area will be extremely sensitive. The moment at which you begin cross fiber massage will depend on the pain tolerance of the injured person. You will always feel a sliver of pain, but this is normal. Following the massage, use ice to help reduce soreness or inflammation.

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Sometimes referred to as the poor man’s massage, foam rolling has gained popularity within to past few years because people are realizing the amazing benefits. Foam rolling is the technique of rolling out a body part to mobilize muscle areas and relieve overall soreness. If foam rolling is done regularly, it may save you trips to chiropractors or doctors.

Let’s use the analogy of going to the dentist. People only go to the dentist once or twice a year, but they brush their teeth and floss (hopefully) every day. Foam rolling is like brushing your teeth, only you are massaging your muscles every day instead. Consistent foam rolling can have a calming effect on the nervous system and help you increase your range of motion, while lessening muscle stress.

What Roller Should You Use?

If you are starting off, you don’t want a roller that is too soft and you definitely don’t want the one with bumps because that will murder your muscles. A firm, high-density foam roller will help to massage away the lactic acid, which builds up in the muscles when you exercise. Doing this essentially makes the muscles looser, rolling away the tension that is stored in the fascia, which is the connective tissue that wraps around all the muscles in the body. If the fascia is tight, knots or toxins can get lodged in it and make it thick, dense, and hard to relieve. If you need relief in your feet, you can always step on a tennis ball to reduce tension in the arch.

What Muscles Should You Roll?

For starters, don’t roll your throat, face, or ribcage. You can roll sensitive areas like your abdomen, but you have to be careful and avoid resting your entire bodyweight on the roller. The back is the most common area to foam roll because tension in the lower back can often induce ankle, knee, and hip pain. While it is also beneficial to roll your calves, hamstrings, quadriceps, glutes, and the IT band, rolling the entire back is always beneficial.

A Quick Note: If you are rolling the same body part, like your calves, several times a day to get rid of pain, then something isn’t right. Using the foam roller in this way is like applying a bandage to the wound, as opposed to addressing the problem. You can always look up full body foam rolling videos online to loosen all of your muscles.

Don’t Rush

Foam rolling is not something that you should rush through. Rushing through the process will not give you the described benefits. Think about the areas you are rolling and where the pain is in those areas. You may need to rest on a painful spot and move back and forth to massage the soreness.

However you roll, make sure to get it done for National Foam Rolling Day. Post a video of yourself foam rolling and tag us on social media!

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