A simple prop can help you stretch in a new way

We don’t necessarily need big, bulky, expensive exercise equipment to be active and in shape. A lot of my favorite workouts involve nothing more than a mat and maybe a decent pair of shoes — and sometimes not even those.

But there are a handful of small, simple exercise props that can go a long way. My two favorites: yoga blocks and straps. Today, I’d like to share a few basic stretches with the latter, which are conducive for opening up in a deeper way.

Not because we need to bend like pretzels, but if we want to stay active and able and feeling well, stretching regularly and intentionally can make a big difference. The good news is that the straightforward stuff — your everyday side stretch, a basic spinal twist, the good old-fashioned “sit and reach” — is great. I’m offering ways to kick things up just a notch, so you get even more bang for your stretching buck.

Speaking of bucks, I should mention that you don’t even need to buy a strap. You can find them online for under $10, but you can also easily swap them out for something you already have, like a towel or a sturdy belt.

So, with that said, I invite you to grab whatever you have nearby and take a minute or two to give the following stretches a try.

Do each with slow and steady deep breaths. I hope you’ll feel more open and relaxed on the other end.

Rainbow stretch

I made up this name, and it’s one of my absolute favorite stretches.

Hold the strap/towel/belt in front of you. Hands can be as widely spaced as you need. (The closer they are, the more intense the stretch.) Palms face down.

Inhale and lift the strap up over your head.

Exhale and slowly lower your arms down toward your low back. Keep arms straight — without locking elbows.

Inhale and lift your arms back up overhead.

Exhale and lower them down in front of you.

Do a few rounds like this, going back and forth, up and down over your head like a rainbow.

Then, hold the position with arms behind you where you feel the most intensity. Pause in that space, soften excess tension, and breathe deeply. Remember that the wider your hands, the easier this becomes. Play around with this to find a position that feels like a good stretch for you.

This exercise is great for shoulder mobility and opening the upper chest. In yoga, we call these kinds of stretches “heart openers.” Physically opening a space has a way of energetically opening it, too.

 

Seated side stretch

This is an excellent side-body stretch.

While seated in a chair or on the floor, begin in the same posture as described above: holding the strap in front of you with both hands, palms facing down. You can adjust the spacing of your hands as needed.

Lift your arms up overhead, or slightly behind your head, then gently tilt to one side, until you feel a stretch along the opposite side of your body. Keep chest lifted and back straight.

Do the same thing to the other side.

Feel free to try different things and get playful with this. Explore how other, similar movements feel. For example, you could bend your elbow and use your other hand to gently pull the strap down. See what feels good, just be mindful of any straining or dumping in your low back.

 

Hamstring stretch with a strap

This is a safe and approachable way to stretch your hamstrings and more.

Lying on your back and holding opposite ends of the strap, bring your knee in and place the center of the strap under the ball of your foot.

Raise that leg up in the air. Adjust your grasp as needed to lie comfortably and keep your shoulders down.

Use the strap to gently guide your leg forward (toward your face), stopping wherever you feel a stretch in your hamstrings. Breathe deeply.

Do the other side.

This is another one that feels good to play with. For example, I like to hold the strap and move my leg from side to side. When doing this, keep your hips and back on the floor.

If you’re especially tight, it can be tricky to get a good hamstring stretch. This is a great way to do it.

For more in this department, check out the free gentle yoga class here. If you’re up for a more rigorous workout sans fitness equipment, you can find another routine there, “Burpees and stuff” (on the free stuff page), which may be up your alley, too.

In the end, we don’t need fancy stuff. Just your will … and maybe something resembling a strap.