Story By: Kaytlin Hines

MONTEVALLO, Ala. – There can be many injuries sustained when it comes to the lower body. Those kinds of injuries can range from strains, sprains, to stress fractures. There’s never a way to not injure your lower body. With talking to Madie Young captain of UM’s dance and cheer team, she recommended a couple stretches to make sure her team and others don’t injure themselves. “I’ve had to deal with lots of little sprains here and there. It really gets bad after like a couple breaks here and there, so I try and make sure everyone stretches before an actual injury happens.”

Hip Circles demonstration. (Photo courtesy of Spotebi Fitness and Nutrition.)
  1. Hip circles

Let’s get started with a simple hip stretch. This is an easy stretch that doesn’t require any complicated movements. First plant your feet at least shoulder length apart if not a little bit further out. Second, place your hands directly on your hips. Lastly, begin to move your hips in a circular motion clockwise and then counter clockwise. That stretch can help you to loosen the hips.

Quad Stretch. (Photo courtesy of Glove Worx.)
  1. Quad stretch

The first thing you should do is get in an area that has enough room where you can move your leg. After that, hold the heel of your feet to your bottom with your hand. For this step you should try to push your heel towards your bottom as much as possible. Once you begin to feel a slight pull on your upper thigh you know you’re doing it right. It’s not necessary to feel the stretch, but know that when you do, it’s right.

Heel Stretch pose. (Courtesy of Inside Hook.)
  1. Reaching for your toes

For this stretch, you could either start standing up or sitting down. First, start with standing straight up or sitting down with your body forming a 90 degree angle. After that bring your feet close together. Next, lift your arms straight up. After that, reach down as far as you are able to and try to touch your toes. You can either pull your feet towards yourself or point your toes out to the front of you. This helps to stretch your hamstrings. This exercise is great to do because you can do it standing or sitting. It depends on whatever space you have ready and how comfortable you are. You know you’re doing it right when you are able to feel the burn in the back of your leg or the upper half of your thigh. After doing this stretch a couple times Young says, “This one can like really burn but it really does help to work that hamstring out. Your legs might feel little tingly though. With lots of practice it won’t be as bad.”

Butterfly Pose. (Photo courtesy of RishikulYogshala.com)
  1. Butterfly

The butterfly pose is also a position that can take place on the floor. Once you are in a comfortable sitting position, put your feet together in an almost criss crossed manner. Make sure your knees are positioned out. Once your feet are together and your knees are out it, should resemble a butterfly. After that, hold your ankles and lean forward. This exercise should help to open your hips. It might be a little painful, but the more the burn, the faster the exercise works.

Low lunge pose
  1. Low Lunge

To properly do a low lunge, start with standing straight up. Take either your left or your right leg and place either knee on the ground. With the opposite leg, bring it to an almost 90 degree angle. With the leg that’s on the ground, make sure to have it straight. After that, you’re going to lean forward as far as possible without dropping the pose. Not only can this improve your balance and coordination, but it can also stretch your hamstrings as well as your hip flexors.