5 Targeted Stretches to Fix Tight Hips, Hamstrings, Back, and Shoulders

Long sitting or hard training sessions, or just waking up feeling tight, are usually the same few areas of the body concerned: quadratus lumborum (QL), hamstrings, lats and chest and shoulder muscles. These areas are prone to contracting, as they are all linked by posture - for example, a stiff lat can pull on the shoulder, a stiff hip can pull on the lower back, etc. Here are 5 stretches to work these same areas, why they are important,t and how to perform them safely.

1.QL Stretch (Quadratus Lumborum)

The QL is a deep muscle that stretches down either side of your lower spine between your pelvis and your lowest rib. Although it often goes under the radar in a typicawarm-upup, it can be one of the most common causes of one-sided lower back tightness, particularly for folks who spend extended periods sitting or carrying weight on one side, such as on one foot or by always having a bag or child in one hand. Due to its low-lying nature, superficial stretches such as toe touches don't penetrate very far.

By adding a rotation and a side bend to the stretch of the QL, a proper QL stretch targets a different part of the muscle, thereby releasing some of the tension that generic back stretches may not be able to remove. Those who find their lower back "stuck" more on one side than the other, particularly after driving long distances or sitting for extended periods of time at their desks, are likely working with a tight QL, but not necessarily a general back problem.

2.Single-Leg RDL Step-Up to BackPasss

This single-leg RDL can be considered a strength exercise, but is also a dynamic stretch for the hamstrings and glutes and a balance and hip stability exercise. It's not just a hamstring stretch, but a controlled stretch of the hamstring muscle with light loading to develop flexibility and strength simultaneously, which is not the typical approach.

The single-leg RDL is particularly beneficial for runners and strength trainers who require hamstring mobility that remains stable, not just when they are stationary. Static stretching will only temporarily loosen the muscle, but not always improve control when sprinting or performing a heavy lift. This exercise also tests balance, so it can also help reveal an imbalance from side to side that someone may not be aware of with two-legged stretches.

3.Doorway Stretch

Very common tight chest muscles are the pectoralis major and minor muscles that are in use for many hours at the desk, many miles driving, or a lot of time on the phone. As time goes on, this tightness can cause the shoulders to pull forward and lead to the rounded-shoulder posture and upper back pain that many sitting workers experience without realizing that this is caused by their chest!

The doorway stretch helps to open up the front of the shoulder and chest, which is difficult to achieve without holding onto a stationary object to lean against. It's easy to get into and one of the simpler stretches, as it only takes a doorway and about 30 seconds.

4.Hurdler Hamstring Stretch

The name comes from the way the hurdlers position themselves before they start each race; this exercise allows the hamstring to warm up on one leg while the other leg is bent out to the side with the foot close to the hip. This is a deeper stretch than a toe-touch stretch, as there is no compensation in the lower back and hips, so it is the hamstring lengthening instead of the spine rounding to 'pseudo-stretch' the hamstring.

The hurdler hamstring stretch is a more effective stretch for the muscle than seated or standing toe stretches for everyone who finds that hamstrings are tight despite frequent stretching. The position allows for isolation of each leg, making it useful to see if one hamstring is significantly tighter than the other, often the case after an old injury, or due to training imbalance.

5.Latissimus Stretching

The lats are the big, wing-shaped muscles that connect your armpit to your lower back, and they're often forgotten about in most mobility routines, but are big contributors to shoulder mobility and posture. Beneath the shoulder blades, tightness not only affects how the shoulder blades move, but can also pull on the lower back and the way the pelvis tilts during regular activities.

No matter if you are a weight lifter, swimmer, or someone who performs overhead work regularly, tight lats can restrict your overhead reaching and cause impingement of your shoulder over time. Typical latissimus stretching exercises include reaching overhead and side-bending to add length to this often neglected muscle group, with some exercises performed using a bar, doorway, or wall to provide leverage.

Putting It Together

These five areas (QL, hamstrings, chest and lats) cover almost all of the tightness people feel as a result of the body being in contact with the seat, training or day-to-day use. None of these exercises are standalone: a tight QL can make hamstring stretches feel less effective, and tight lats can hinder the ability of a chest stretch to open up the shoulder. That's why when you work on all five, it seems to work better than working on just one "problem area".

Five stretches a week, taken a handful of times, and held for 20-30 seconds, at a steady inhale/exhale pace, helps to make your body feel more loose and mobile throughout, and can certainly be a relief when a particular area is tight and may have been affecting your posture or movement without you realizing it. Most people don't notice any dramatic flexibility, the first sign being feeling less stiff getting out of bed or a chair.