Best Stretching Exercises To Improve Flexibility

With the lifting of the lockdown, most of us are back to work. Back to sitting around eight to nine hours, one hour or two commuting, and relaxing on the couch. It’s no surprise then several people complain about joint pains, backaches, and other aches.

Being flexible is the key to improving mobility and body strength. Stretching may not seem like an exciting part of a workout, but it is vital. Deep breathing along with daily stretching exercises can increase flexibility. Here’s a list of stretching exercises to practise daily to become flexible.

Note: Before performing any of the below-mentioned stretches, warm-up. Do jumping jacks, butt kicks, and high knees to get your muscles ready.

Need help improving flexibility? Hire a personal fitness trainer!

A. Best Stretches to Enhance Flexibility

1. Standing Hamstring Stretch

The hamstring stretch is an excellent exercise to become flexible. It will help enhance daily tasks like walking up the stairs, lifting something, or bending over. There are different variations to this stretching exercise – wall hamstring stretch, towel hamstring stretch, sitting hamstring stretch, and standing hamstring stretch. If you have lower back pain, try the towel hamstring stretch, which includes sleeping on the floor and stretching.

Let’s look at how to perform the hamstring stretch while standing.

• Place the right leg along the edge of the bed (or a chair), and the left leg firmly on the floor
• Bend forward at the hip; keep your spine straight. Refrain from bending your leg
• Hold this stretch for 30 minutes

2. Cobra Stretching Pose

An easy stretch that will make you flexible, cobra stretch can be performed in three steps.

• Lie face-down on a yoga mat. Keep your hands down on the ground in front of you
• Straighten your arms and gently lift your chest off the ground
• Look upwards while keeping your abdominals engaged

3. Piriformis Stretch

Another best stretch for full-body flexibility is the Piriformis stretch.

• Lay on your back with both knees bent and feet flat on the ground.
• Place the ankle of the right leg over the knee of the left leg.
• Pull the left thigh to your chest and hold this stretch.
• Repeat this for each side.

4. Triceps Stretch

Triceps are vital muscles for developing upper body strength, which is important as you age. Here are some easy steps to perform the stretch.

• Lift your shoulders towards your ears, bring them down and back.
• Extend your left arm upwards, bend the elbow, bring the left palm to the centre of the back, and rest the hand along the spine.
• With your left hand, gently push your elbow towards the centre and down.
• Continue this stretch for 30 seconds before switching to the next side.

Read: How To Build Muscle & Strength Without Joining a Gym

5. Standing Hip Flexor Stretch

Many people face hip problems due to the long hours spent sitting behind a desk. Use the below stretching exercise to increase flexibility. It will ensure you are still hustling around in your middle age.

• Stand in a staggered stance with your left leg ahead and move your hips forward (to the left).
• Bend your knees slightly and continue to push your hips forward till you feel a satisfactory stretch.
• With your left hand, gently push your elbow towards the centre and down.
• Continue this stretch for 30 seconds before switching to the next side.

6. Figure Four Stretch

Tight hips can cause lower back pain. To loosen up and improve mobility, use this stretching and flexibility exercise.

• Lay on the floor with your knees bent and feet on the floor, cross your left ankle over the right knee.
• Bring your left knee to your chest. Stretch the left hand through your legs and interlace your fingers below the crease of your right knee. Use your arms to pull your left knee to your chest. Pause whenever you feel a stretch in the right glute and hip.
• Hold for two minutes, then release

7. Figure Four Stretch

The butterfly stretch is one of the best stretches for full body flexibility. It benefits people who have to stand or sit for long durations. This stretch targets your hips, inner thighs, groin and knees. It loosens up the tighten areas of the body and strengthens the back muscles to improve posture. This stretch helps boost circulation, stimulates the digestive system, and eases menstrual discomfort.

Take a look at how to do a butterfly stretch

8. 90/90 Stretch

The 90/90 stretch aims to enhance the muscles around the hips, including the glutes, hip flexors, and piriformis. It is effective in reducing hip-related pain. This stretch is known as a 90/90 stretch since both your legs make a 90-degree angle.

• Sit on the floor and bend your right leg in front of your body with the hip rotated out.
• Arrange your left leg on the ground beside you, bend your knee so the leg forms a 90-dress angle. Your left knee should be in line with your hip.
• Keep your back straight and try not to bend to one side.

9. Frog Stretch

The frog pose targets hips, inner thighs, groin muscles, and core. If performed regularly, it can counteract chronic muscle tightness that comes from spending hours behind a desk or in a vehicle. It also helps alleviate lower back and hip pain. You can improve your hip flexibility and mobility. Here’s how to do this easy stretching exercise at work.

10. Sideways Neck Stretch

The sideways neck stretch helps ease muscle knots, tension, and tightness in the neck.

• Stand or sit with a straight back and tilt your left ear to your left shoulder
• Grasp the right wrist with your left hand behind your back and gently pull it to the left
• Hold the position for approximately 10 seconds

Read: Best Foods to Eat (And Avoid) To Relieve Muscle Cramps

11. Seated Shoulder Squeeze

A stretch that will make you flexible and works specifically on the central muscles of the back. This seated shoulder squeeze stretch is good for shoulder and upper limb stability.

• Sit on the floor with bent knees, feet flat, and clutch your hands behind the lower back.
• Keep your arms straight while squeezing the shoulder blades together, hold the position for a couple of seconds before releasing them.

12. Lunging Hip Flexors Stretch

Some people can get a tight hip flexor from sitting in one place for an extended period. For example, in a vehicle, watching a movie, or sitting at a desk. Whereas, some could have tight hip flexors while cycling, skateboarding, skiing, or snowboarding.

• Stand in a split stance with your left foot forward and right foot straight back.
• Bend your right knee at a 90-degree angle, in a forward lunge.
• Keep the shoulders relaxed, your hips even, the chest open and the gaze straight.
• Press down on your hands and push your hips forward until you feel a stretch.
• Hold it for around 20-30 seconds.

13. Single Leg Glute Bridge

A single-leg glute bridge is a stretch to improve leg flexibility that also helps stretch other muscle groups in the body like the lower back, hip flexors, gluteal muscles, and hamstrings.

• Lay on the floor with the palms at your sides
• Extend your right leg, squeeze the glutes and place it on your left leg
• While on your back, lift your hips till they form a straight line with your back

14. Standing Forward Fold

Standing Forward Bend is a top stretch for flexibility that relaxes the brain and eases stress. The pose stretches the hamstrings, calves, hips and stimulates the liver & kidneys.

• Start with the mountain pose, with hands on your hips
• Bend the knees a bit, fold your torso over the legs while keeping the hands on your hips
• Slowly place your hands next to your feet and inhale
• Exhale and bend down further (if possible), so your torso is parallel to your legs
• Maintain this posture for a couple of seconds before moving to the original posture

15. External Hip Rotation Stretch

Hips are vital as they hold up the entire body, supporting weight while performing daily tasks. By doing this stretching exercise to improve flexibility, you can reduce the risk of injury during workouts. Here are the steps for the exercise called truck rotation.

• Lie on the floor and bend both your knees with the feet on the ground
• Place your arms out on the sides and press them into the floor for balance
• Rotate the knees gently to the far-right while keeping the body’s range of motion comfortable.
• Hold this position for a few seconds
• Return to the starting position and perform the same for the next side

16. Seated Neck Release

Along with being an everyday stretch for flexibility, this warm-up pose releases tension in the neck.

Note: Avoid doing this pose as a warm-up exercise if you have any issues or injuries to the neck or cervical spine.

• Sit on the floor, set your left arm on the left knee
• Use your right hand and place it on top of your head
• Gently pull your head to the left and hold this pose for 30 seconds

Conclusion

Stretching is good as it increases flexibility, keeping the body strong and healthy. The human body needs to be flexible to maintain a range of motion in the joints. If you do not stretch your muscles, they become weak, which could put your body at risk causing aches & pains. Thus, by performing the best stretches for full body flexibility, you can prevent muscle pulls and aches. These stretches can also be used as warm-up exercises.

Read: Best exercises for men and women to do at home