Stretching is an often overlooked part of athletic performance; however, it’s an essential aspect of sports medicine that can reduce the risk of injuries. Stretching is something you should do every day to keep your body healthy and optimize performance. Strong, agile muscles can reduce the need for sports medicine and ensure that you excel no matter your age, skill level, or activity.

The Best Stretches for Athletic Performance

1. Knee-to-Chest

Your hamstrings play an integral role in athleticism and need to be stretched carefully. A pulled hamstring can be a constant nuisance and keep you sidelined, so perform a knee-to-chest stretch before and after activities. Lie flat on your back with both legs outstretched, then slowly pull one knee to your chest and hug it with both arms. You should feel the stretch deep in your hamstring, gluteal muscle, and lower back. Hold this position for 15 seconds and do the same with the other leg.

2. Pigeon Pose

This popular yoga pose is fantastic for opening up your hip joints. Get down on your hands and knees, then slowly stretch one leg fully backward and rest it on the ground. Cross the other in front of you and lay it flat. Using your hands for support, begin lowering your chest toward the ground and stretching forward. You should feel a deep stretch in your hip and lower back. Hold this pose for 30 seconds, then switch to the other leg.

3. Spine Rotation

The muscles around the spine are extremely sensitive and prone to injury when you don’t stretch. To warm up your back and spine, crouch onto one knee, turn your other leg to the side, and hold it at a 90-degree angle. Rotate slowly in one direction, and stop at the end of your range of motion. Turn the other way and do the same. Each time, try to stretch a little further until your entire back feels loose.

If you’re experiencing an injury despite your routine stretches, turn to the sports medicine professionals at IMUA Orthopedics, Sports & Health in Honolulu, HI. Drs. Elizabeth M. Ignacio, MD, and Nicole Yukiko Gesik, DO, offer a variety of services, including functional medicine, nutrition guidance, and performance optimization. Call (808) 521-8170 to schedule a sports medicine checkup, and visit their website to learn more about their practice.