Flexibility plays a bigger role in our well-being than we realize. Experts believe that good flexibility helps you get better results in your training, increases mobility and muscle coordination, reduces muscle pain, and prevents injury.
Good flexibility also improves blood circulation and can play an important role in preventing some serious illnesses, such as arthritis, diabetes, and kidney problems.
We’ve put together some exercises to help you increase your flexibility. Do them after regular training or twice a week for 4 weeks and the results will surprise you sooner than you think.
Best Exercise For Flexibility
8. Cat-cow Stretch
A cat-cow stretch is great for starting to warm up your spine, but it also works with flexibility for your back, neck, and shoulders.
- Get on your hands and knees.
- Slowly arch your back, drop your stomach to the floor, and lift your head.
- Pause for a few seconds.
- Slowly wrap your back like a cat.
- Repeat 10 times.
7. Back Extension Stretch
The back extension stretch is great for stretching your back, but don’t overdo it. If you experience any neck pain or discomfort, you probably went a bit too far.
- Lie down on your stomach.
- Get on your elbows, keeping your stomach on the floor.
- Then push your hands, in a pseudo-flex position, but keeping your hips on the floor.
- Hold for 30 seconds, repeat 3 times.
6. Bridge Stretch
bridge stretch is not only an effective basic exercise, but it’s also good for stretching your neck, spine, thighs, and hips.
- Lie on your back with your knees bent.
- Slowly lift your hips, keeping your shoulders flat and your feet flat.
- Hold for 30 seconds, repeat 3 times.
5. Side Angle Stretch
The side angle stretch works on various muscles, spine, groin, hamstrings, and abdominals.
- Move your feet about 5 feet away.
- Position your arms so that they are parallel to the floor.
- Lean to the right side, bending the right knee and resting the right elbow on the knee.
- Extend your left arm up to the ceiling, keeping a straight line from your left foot to your left hand.
- If you can, lower your right hand to the floor behind your right foot.
- Hold for 30 seconds.
- Repeat on the other side.
4. Extended Puppy Stretch
The extended puppy stretch is ideal for the entire upper body, including the back, shoulders, and arms.
- Stand on all fours, keeping your hands below your shoulders and your knees directly below your hips.
- Slowly move your hands forward, lowering your chest to the floor.
- Keep your arms off the floor.
- Hold for 30 seconds and slowly move to the starting position.
- Repeat 3 times.
3. Side Lunge Stretch
Let’s move to the legs, starting with this side leg stretch. It works on legs and hips.
- Start standing with your feet shoulder width apart.
- Slowly transfer your body weight to the right side.
- Lunge to the right side.
- Hold for 30 seconds.
- Repeat 3 times on each side
Note: Avoid leaning forward or bending your knee over your toes.
2. Seated Hamstring Stretch
Let’s continue working on the legs with this simple hamstring stretch.
- Sit on the floor with both legs stretched out in front of you.
- Extend your arms and lean forward, trying to get as far as you can while keeping your legs straight.
- Hold for 30 seconds.
- Repeat 3 times.
Note: If you have low back pain, be careful with this movement and avoid any discomfort in the lower back.
1. The Hurdler Hamstring Stretch
This hurdler hamstring stretch works with the flexibility of the hamstrings and calves.
- Sit on the floor with one leg straight.
- Bend the other leg at the knee and place the foot near the inside of the opposite thigh.
- Extend your arms over your head and lean forward on your straight leg.
- Hold for 30 seconds.
- Repeat on the other leg.
What stretching exercise will you include first in your regular routine? Tell us about your experience.
