Simple Stretches to Enhance Your Infrared Sauna Experience

A home sauna is a fantastic way to relax, recover, reduce inflammation, and detoxify. Using the sauna regularly already feels amazing. It is also a great opportunity to incorporate some simple stretches. The gentle heat from an infrared sauna can help loosen your muscles and increase flexibility, making it the perfect environment for stretching.

Here are five easy stretches from an exercise physiologist that you can do while in your infrared sauna to maximize your sauna experience. (Our model is 5 ’11 ” in a TR-2 Foundation sauna.)

1. Seated Figure-4 Stretch

Benefits: Alleviates low back tension and improves range of motion of hips

How to do it:

Sit tall with your feet shoulder width apart
Cross right ankle over left knee
Option 1: gently press down on right knee with right hand
Option 2: bend forward at the hips, keeping your back straight bringing nose toward right ankle
Hold for 20-30 seconds, breathing deeply, then switch sides

2. Neck Stretch

Benefits: Relieves tension in the neck and shoulders.

How to do it:

Sit comfortably with your back straight
Slowly tilt your head towards your right shoulder, trying to bring your ear close to your shoulder
Use your right hand to gently press down on your head for a deeper stretch
Hold for 20-30 seconds and switch sides

3. Seated Spinal Twist

Benefits: Increases spinal flexibility and helps relieve lower back tension.

How to do it:

Sit tall and twist to the left
Reach right arm to left knee, place left hand on bench behind you, to help keep your chest tall
Inhale deeply, and as you exhale, twist your torso to the left, looking over your left shoulder
Hold the stretch for 20-30 seconds, then switch sides

4. Hamstring Stretch

Benefits: Targets the hamstrings and lower back.

How to do it:

Seated Version: Sit with your back against the side wall. Left knee bent with your foot on the floor and right leg on the bench
Standing version: Stand with right leg straight on bench
Gently fold forward, focus on folding at hip and it is okay if your back rounds as you stretch
Hold the position for 20-30 seconds, feeling the stretch along the back of your leg
Switch legs and repeat

5. Seated Arm Stretch

Benefits: Improves posture and prevents forward rounding of shoulders and tingling in forearms and hands.

How to do it:

Sit with your back straight
Extend your right arm and place palm against the wall so your arm is straight to the side
Look to the left and gently turn your head until you feel the stretch anywhere from your palm to your shoulder
Hold the stretch for 20-30 seconds
Switch arms and repeat

Tips for Stretching in the Sauna

Stay Hydrated: Drink plenty of water before, during, and after your sauna session to stay hydrated
Listen to Your Body: Only stretch to the point of gentle tension, not pain. The heat will make your muscles more pliable, but it’s important not to overdo it.
Breathe Deeply: Breathing deeply can help you relax further and get the most out of each stretch. Incorporate the guided breathing in the Transcend Smart Sauna!
Start Slow: Begin with gentle stretches and gradually increase the intensity as your body becomes more accustomed to the heat and stretching combination

Incorporating these simple stretches into your infrared sauna routine can enhance relaxation, improve flexibility, and promote a greater sense of well-being. So next time you step into that soothing warmth, make the most of your time by incorporating stretching, breathe deeply, and enjoy the multitude of benefits that come with it. Happy stretching!

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