Those who don’t heed the “stretch before and after your workout” advice may face some repercussions the next morning.

For those who don’t know the feeling, consider yourselves lucky.

Not only does daily stretching increase your flexibility and relieve muscle tension, but it also loosens your tight muscles, which increases circulation that will prevent future discomfort.

“The importance of stretching before my workout is to get my muscles loose so that they are ready to perform whatever task I do while reducing the risk of pulling a muscle or other injuries,” said Liesel Schwartzkopf, sophomore in animal science and member of the ISU women’s rugby team. 

“I would say [stretching before and after workouts] is very important. Using dynamic stretching before and then static stretching after would not only enhance your workout but enhance your recovery,” said Mark Phillips, senior in dietetics and physical trainer at Recreation Services at State Gym.

So with all of this being said, here are some simple, daily static stretches to do at home to keep yourself flexible and loosen muscles.

1. The Runner’s Stretch

Begin in a shallow lunge with your left knee not touching the ground. Keep your right knee bent and right foot extended farther out than usual. Place your hands on either side of your right foot. Slowly lock your right knee until it is straight while breathing out. Hold that pose for a few seconds. Then, slowly lower yourself down to starting position. Do this five times with each leg.

2. Standing Side Stretch

Start standing with your feet together and hands clasped together with your pointer fingers out in front of you. Raise your hands above your head, extending them as far up as possible. Exhale a deep breath as you bend your upper body first to the right, not forward. Stay leaned in that position for five deep breaths. Return to the starting position. Now, do the same on the left.

3. The Forward Hang

Stand with your feet shoulder-width apart. Interlace your fingers behind your back, keeping your elbows straight. Slowly bend over and reach your hands up behind your back towards your head as far as possible. Hold the bent over position for five deep breaths. Return to starting position.

4. The Low-Lunge Arch

Start in a lunge position again with your right leg bent and extended farther out than usual with your left knee touching the ground this time. Reach your hands out in front of you with your palms down — you can hook your thumbs if you’d like. Breathe in as you sweep your arms slowly from the starting position to above your head. Stretch as far back as comfortable. Take five deep, slow breaths. Return to starting position and switch legs.

5. The Seated Back Twist

Sit on the floor with your legs extended out in front of you, knees straight. Bend your right knee so that your foot is sitting flat on the floor next to your left knee. Move your right foot over your left leg and place it on the other side of your left knee. Bend your upper body to the right. Bring your left elbow around with you, and press it against the right side of your propped knee to further extend the twist. Hold this for five breaths. Then switch legs.

6. The Bound Angle

Sit on the floor with your legs extended out in front of you again. Bring the soles of your feet together, keeping your chest up and back straight. Try to keep your knees as close to the ground as possible. Slowly bend at the waist to place your hands in front of your feet, palms flat on the ground. Keep your back straight. Hold for five, slow breaths.