If you feel stiff and inflexible, you’re not alone. Flexibility isn’t just necessary for dancers and gymnasts, it’s essential for everyday life. From picking up toys from the ground, to reaching for something on a high shelf, and bettering your posture at your desk, flexibility is vital. It’s also needed to ease muscle tension and soreness and to promote relaxation. Flexibility is also a key component to injury prevention. You should be aiming to do flexibility stretches and exercises at least once a day. The more you do them the more your body will progress and become more mobile. Here are 9 stretches and exercises to improve your flexibility.
5 Stretches to Improve Your Flexibility
1. Forward Fold
This may be one of the most basic stretches that you should be doing everyday to improve your flexibility. It stretches the entire backside of your body, including your calves, hamstrings, glutes, and spine. Stand with your feet close together, about one to two inches apart. Bend forward at your hips, dropping your head and bringing your hands toward the ground. Lengthen your legs as much as possible without locking your knees. You can bend your knees slightly to allow your hands to touch the ground.
2. Lying Spinal Twist
This stretch will help counteract the effect of too much time sitting in a chair. It’s especially great at the end of a yoga session when your muscles are warmed up. Lie down flat on your back with your legs straight out and arms out by your sides, palms down. Your arms should form a letter T with your body. Twist your lower body to the right side, bending your left leg and allowing your left knee to rest on the ground. Keep your shoulders on the floor and gently turn your head to the left. Focus on your breath, and with each exhale, allow your body to relax deeper into the stretch.
3. Standing Quad Stretch
This stretch targets your quad muscles, which can become tight due to running, cycling, as well as other daily activities. If you frequently experience quad tightness, add this stretch to your daily stretching routine. Stand with your feet together, then bend your left knee, using your left hand to pull your left foot toward your butt. If needed, place your non-working hand on a desk or the wall for balance. Squeeze your glutes to increase the stretch in the front of your legs, and hold for 20-30 seconds. Repeat on the other leg.
4. Figure Four Stretch
The figure four stretch opens the hip joints and muscles, especially your piriformis, which can press on the sciatic nerve when it’s tight and cause pain. It also stretches your gluteus medius and inner thighs, and releases tension in your hips and back. Lie on your back with your knees bent and feet flat on the floor. Cross your left foot over your right quad, then lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest. Hold for 20-30 seconds, switch sides and repeat.
5. Neck Stretch
Your neck may be the most flexible part of your spine, but stretching your neck is more important than ever due to endless screen time. For a simple but effective neck stretch, sit cross legged on the floor or a chair. Drop your left ear toward your left shoulder, then place your left hand on top of your right ear pressing gently to open up your neck. Extend your right fingertips to the floor or the side of your seat. Think about drawing the right shoulder down and back while maintaining a straight spine. Hold for 3 deep breaths, switch sides and repeat.
4 Exercises to Improve Your Flexibility
1. Cat-Cow
Cat-cow gently stretches your spine as you arch it toward the ceiling and sink it down toward the floor. It also stretches your core and opens up your chest. If you’re dealing with back pain, this exercise can make it easier to perform everyday activities. Start on all fours with your shoulders above your wrists and hips over your knees. Inhale as you arch your back, turning your face toward the sky and dropping your stomach toward the ground. Exhale and round your back, allowing your head to drop. Repeat.
2. Kneeling Hip Flexor Lunge
The kneeling lunge is a go-to hip flexor stretch, which is a must for anyone who sits at a desk all day. Tight hip flexors can lead to poor posture, resulting in low back pain or neck pain. It’s crucial to stretch this area to ensure flexibility and mobility. Take a lunge position with your right leg forward, making sure your right knee doesn’t go beyond your toes. Allow your left knee to rest on the floor. Place both hands on your right knee and keep your back straight. Gently lean backwards, tucking your tailbone towards the floor so that you’re feeling a stretch in the muscles in the front of your left leg. Repeat on the other side.
3. Bridge Pose
This exercise is amazing for stretching your chest and shoulders. It also loosens up your hip flexors and strengthens your glutes, hamstrings, and pelvic floor. Lie down with your knees bent and your feet hip-width apart, a few inches in front of your butt. Keeping your core engaged and your tailbone tucked, exhale and slowly push through both heels to lift your hips off the floor. Lift your hips as high as possible, keeping your neck long and your chin slightly tucked toward your chest. If you want to deepen the stretch through your chest and shoulders, clasp your hands together under your butt and draw your shoulder blades closer together.
4. Downward Dog with Hip Opener
Downward dog is a great strengthening stretch on its own, but if you’re struggling with tight hips or tension in your hip flexors, try this variation on for size. From a classic downward dog position, shift your weight onto your right leg, sweeping your left leg up toward the ceiling. Your body should form a straight line from head to left heel. Keep your pelvis square with the floor and your right leg slightly bent. Bend your left knee to a 90-degree angle, allowing the hips to open toward the left and your left toes pointing toward the right side of the room. Keep your shoulders away from your ears and your back flat. Hold and repeat on the other side.
If you’re looking to improve your flexibility, do these stretches and exercises on a regular basis!
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