10 Stretching Exercises For Better Flexibility
It might get tight sometimes. Yes, your hips can get tight, your muscles and your hamstrings might seem stiff. Thus, this means it is time to loosen up and get some flexibility in there. For this, I would recommend stretching, as it is the only way you can widen your whole body. Moreover, I’ve got just the right moves for you. They might not feel as exciting as a workout but they’re not even supposed to. Hence, check these 10 stretching exercises so you can get better flexibility. This flexibility is a very important part of any workout. furthermore, you will get even a better fitness routine and you will definitely gain strength.
Here you have them:
1. Standing Hamstring Stretch
Image Credits: Verywell Fit
Begining in standing position, keep yourself tall.
Make sure your feet hip-width apart.
Also, keep your knees slightly bent and your arms by your sides.
While you bend forward at the hips, exhale.
Then, start lowering your head toward the floor.
Make sure you keep your head, neck, and shoulders completely relaxed.
Now, wrap your arms around the backs of your legs.
Hold this position for at least 45 seconds up to two minutes.
Finally, bend your knees and roll up when you’re done.
2. Piriformis Stretch
Image Credits: self.com
Get on the floor, sitting with both legs extended in front of you.
Place your right leg over your left leg.
Then, make sure you keep your right foot flat on the floor.
Next, place your right hand on the floor behind your body.
Then, place your left hand on your left elbow on your right knee.
Now, start pressing your right leg to the left.
Finally, this is where you will twist your torso to the right.
3. Lunge With Spinal Twist
Image Credits: Yoga Journal
Start standing with your feet together.
Step forward with your left foot.
You will get into a staggered stance.
Now, start bending your left knee and make a lunge.
Make sure you keep your right leg straight behind you.
Moreover, your toes should be kept on the ground.
You’re doing it right when you feel a stretch at the front of your right thigh.
Then, place your right hand on the floor.
Beginning twisting your upper body to the left.
At the same time, start extending your left arm toward the ceiling.
Hold this position for 2 minutes.
Then, repeat on the other side.
4. Figure Four Stretch
Image Credits: Silver Strand Physical Therapy
Lie on your back on the floor.
Make sure you have your feet completely flat.
Start crossing your left foot over your right quad.
Then, begin lifting your right leg off the floor.
Grab onto the back of your right leg.
Now, gently pull it toward your chest.
When you feel a comfortable stretch, hold it there for about 2 minutes.
Switch sides and repeat.
5. Frog Stretch
Image Credits: Daily Burn
Begin by being in all fours.
Slide your knees wider than shoulder-width apart.
Turn your toes out.
Then, keep the inner edges of your feet flat on the floor.
Start shifting your hips back toward your heels.
Then, move from your hands to your forearms.
That’s how you will get a deeper stretch.
Lastly, hold this position for about 2 minutes.
6. Seated Shoulder Squeeze
Image Credits: West Valley College
Start off by sitting on the floor.
Keep your knees bent and feet flat on the floor.
Clasp your hands behind your lower back.
Straighten and extend your arms.
Then, squeeze your shoulder blades together.
Hold the squeeze for about 3 seconds, then release.
You can repeat this 5 times.
7. Side Bend Stretch
Image Credits: Yoga poses
Take kneeling position.
Make sure you keep your legs together.
Your back and your core should be firm.
Now, extend your left leg out to the side.
Then, extend your right arm overhead.
The left arm should be rested on your left leg.
Now, gently bend your torso and right arm to the left side.
Keep your hips facing forward.
Hold this stretch for 2 minutes then repeat on the other side.
8. Lunging Hip Flexor Stretch
Image Credits: Tennis Conditioning
Start kneeling on your left knee.
Place your right foot flat on the floor in front of you, with your knee bent.
Then, lean forward.
You will be stretching your left hip toward the floor.
Now, squeeze your butt and hold the position for 2 minutes.
Then, switch sides and repeat.
9. Seated Neck Release
Image Credits: Popsugar
From a standing position, keep your feet shoulder-width apart.
You could also sit down with your back straight and chest lifted.
Drop your left ear to your left shoulder.
You could also gently press down on your head with your left hand.
Lastly, hold the stretch for 30 seconds to 2 minutes.
10. Extended Puppy Pose
Image Credits: Oxygen Magazine
Being on all fours, start walking your arms forward a few inches.
Then, curl your toes under.
Start pushing your hips up and back halfway toward your heels.
Then, push through the palms of your hands to keep your arms straight and engaged.
Hold the stretch for about 2 minutes.