Muscle-stretching Aids

Flexibility comes naturally to some people. Others, not so much. If your muscles feel tight and cranky, you can benefit from the assistance of a muscle-stretching aid. These props help you stretch the targeted muscle groups from a comfortable position, without distorting postural alignment. Hold each stretch for 10 to 30 seconds, and repeat each stretch two to four times, totaling 60 seconds per stretch.

  1. Stability Ball

    • Dynamic flexibility describes stretching exercises performed in motion. A study published in "Journal of Strength and Conditioning Research" revealed that dynamic stretching offers a more efficient athletic warmup. The stability ball provides assistance for dynamic warmups and post-activity static stretches. For hip mobility, sit upright on the ball, and circle your hips in each direction. Mobilize your shoulders by kneeling, placing one elbow and forearm on the ball and doing clockwise and counterclockwise shoulder rotations. If tight hip flexors prevent you from sitting upright during forward flexing static stretches, sit on top of the ball, extend your legs in front of you and reach forward.

    Self-myofascial Release

    • Performed with a foam roller, a medicine ball or a tennis ball, self-myofascial release combines the benefits of stretching and massage. Some athletes favor it over static stretching, because it releases muscular tension without adding excessive length to your muscles. Place the ball or foam roller under the tense muscle, and gently roll back and forth for about one minute. Then, let your body weight sink into the device, and hold the stretch for about one minute.

    Furniture

    • At home, your couch, wall, tables, chairs and countertops double as muscle-stretching aids. When your back muscles feel tight, place both hands on top of a table, chair back or counter, step backward into a flat-back position and hold the stretch. To stretch your hamstrings, put one foot up on your couch, extend your leg, flex forward at the hips and reach toward your toes. People with tight inner thigh muscles will find that the wall, combined with the forces of gravity helps them stretch. Lie supine with your legs extended up the wall. Open your legs to a V position, and hold the stretch for a about a minute.

    Bands and Straps

    • Resistance bands and yoga straps provide additional leverage when stretching tight hamstrings from a supine position. Lie on your back, extend one leg toward the ceiling and wrap the band or strap around your foot. Hold the ends with each hand, keep your elbows on the mat and gently pull your leg toward your body. To stretch your quads, secure the band or strap to your ankle, lie prone, hold the strap and gently pull your heel toward your butt.