Although there aren’t any established guidelines, American College of Sports Medicine suggests stretching no less than two to 3 times per week, with each day stretching being simplest. And the most effective part is that you simply don’t need anything greater than a door frame to assist.
“The door frame is the proper ‘stretch cage’ to maintain your body balanced and aligned while providing support and stability as you cope with tension with ease,” says Clinton KylesCMT, sports rehabilitator and masseur i Compression massage Training specialist.
Here are Kyle’s 5 favorite jamb stretches that might be everywhere in the body
1. Classic side stretch
Start by aligning your hips with the door frame and placing your left foot forward and right foot behind it. Grab the precise fringe of the door frame along with your left hand and bent elbow. Reach your right arm above your head and grab the sting of the left side of the frame, stretching your complete right side of your body. Hold for 3 to 5 breaths before repeating on the opposite side
2. Stretching the goalpost
Start standing or sitting to the precise of the door frame and bend your right arm to a 90-degree angle in order that your elbow is in keeping with your shoulder. Place your right forearm on the skin of the door frame in order that your palm is flat on it. Keeping your arms down, head straight and in good position, gently lean forward until you’re feeling a slight stretch in the precise side of your chest and shoulder. Hold for five deep breaths, then switch sides.
3. Hamstring stretch
For this you have to to wear socks. Start lying in your back perpendicular to the door frame, along with your back against the wall and your left leg bent, along with your foot flat on the door frame. Extend your right leg through the door and rest it on the ground (in case your hamstrings are tight, you can even bend your lower leg). Slowly slide your left heel up the wall until your leg is straight (or until you’re feeling a stretch behind your thigh). Hold for 30 seconds and repeat five times before switching legs.
4. Standing quad stretch
Stand facing the door frame, about one foot away from it. Bend your right knee and grab that foot or ankle along with your right hand. Gently pull it towards your butt, placing your other hand on the door frame in front of you for support. Rest the highest (laces) of your right foot against the frame behind you along with your toes pointing up. Slowly walk each hands across the frame in front of you while keeping your core moving. Hold for five deep breaths and repeat on the opposite side.
5. Lengthening of the spine
Begin by standing in the middle of the door frame along with your arms against both sides. Keeping your palms facing away from you, extend each arms up and fix your fingers to the highest fringe of the frame. Keep your ribs pulled down towards your hips and tilt your chest barely forward to elongate and stretch your arms – remember to maintain your shoulders down and out of your ears. Hold for five deep breaths
Note: If you can’t reach the highest of the frame, place a small stool or yoga block under your feet. If your natural reach is higher, bend your knees until you’re feeling a stretch along your back and spine.
“Spending just 10 minutes within the doorway is an incredible technique to steadily increase your range of motion and joint strength,” says Kyles. “As you explore the various jamb sections, do not be afraid to be creative. Stretching doesn’t all the time should look pretty to have a tremendous impact.”
