10 Stretches To Help Improve Your Flexibility
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Written By: Shannon Sweeney
Stretching is quite possibly the most skipped part of exercising — who wants to sit on a mat after an hour-long cardio sesh? But it’s arguably the most important part of exercising, too. Stretching is extremely important to any well-rounded fitness routine, and incorporating it will make you improve your flexibility, reduce muscle tightness, and make your workouts safer.
You don’t have to be a body-contorting yogi to be defined as flexible — anyone can benefit from stretching and learning how to be a little more flexible. No matter who you are, tight muscles can cause strain on your neighboring joints, which can cause injuries. Plus, as we age, our muscles become less elastic and more prone to injury. So the older you get, the more important stretching is.
If you’re looking to try some new stretching routines (and you should definitely prioritize this) here are some of the best ones to improve flexibility. Remember — always listen to your body! If a stretch hurts or doesn’t feel right, don’t push it.
Before you do any kind of stretching, make sure to warm up. This makes your muscles more elastic and less prone to wear and tear. The rule of thumb is to aim for a five-minute dynamic workout consisting of things like push-ups, lunges, walking on a treadmill, or anything to get the blood pumping.
Alright, get stretching!
1. Standing hamstring stretch
For neck, calves, back, glutes, and hamstrings
Stand with your feet hip-width apart
Keep your knees slightly bent
Exhale and bend forward, leading with your arms and lowering your head toward the floor and staying relaxed
Wrap your arms around the back of your legs and hold for at least 30 seconds
Slowly roll up when you’re done
2. Single hamstring stretch
For hamstrings, back
Sit on the floor with one leg straight out and one bent in toward you (like a P shape)
Lean forward from your hips toward your toes
Hold for 30 seconds
Repeat with the other leg
3. Piriformis stretch (for hip rotators)
For hips, back, glutes
Sit on the floor with both legs extended in front of you
Cross your right leg over your left, and place your right foot flat on the floor
Place your right hand on the floor behind you
Place your left elbow on the outside of your right knee and twist your torso to the right
Hold for 30 seconds
Repeat with the other side
4. Lunge with a twist
For quads, back, hip flexors
Start with feet together
Take a step forward with your left foot
Bend your left knee and drop into a lunge, keeping your right leg straight with your toes on the ground (you’ll feel a stretch in your right thigh)
Place your right hand on the ground for stability and reach your left hand toward the ceiling
Hold for at least 30 seconds
Bring your feet together (put both hands on the floor for stability) and repeat on the other side
5. Triceps stretch
For neck, shoulders, back, triceps
Stand with your feet hip-width apart
Put your arms above you and close to your ears
Bend your right elbow behind your head and use your left hand to grab your right elbow
Gently pull your right elbow down and toward your head
Hold for 30 seconds, switch arms, and repeat
6. Butterfly stretch
For back, thighs, glutes, hips
Sit down on the floor and bend your knees so the soles of your shoes touch in front of you
Hold onto your ankles or feet and slowly lower your body over your toes while pressing your knees toward the floor
If it’s painful to bend over, focus on just pressing your knees down instead
Hold for at least 30 seconds
7. Knee-to-chest stretch
For lower back, hips, hamstrings
Lie flat on your back
Pull one knee to your chest while keeping the other flat on the floor
Make sure to keep your back flat on the floor
Hold for at least 30 seconds
Release and repeat with the other leg
8. Seated neck release
For this, you can choose to sit with your back straight or stand straight feet shoulder-width apart
Drop your left ear to your left shoulder
To deepen the stretch, gently press down on your head with your left hand
Slowly release and repeat on other side
Hold for at least 30 seconds
9. Standing quad stretch
For quads
Stand with your feet together
Bend your left knee and use your left hand to pull your left foot toward your butt (use your right hand to balance on a wall or rail if you need to)
Squeeze your glutes to increase the stretch in the front of your legs
Release and repeat with your other leg
Hold for at least 30 seconds
10. Child’s pose
Begin on the floor on all fours, hands and knees hip- and shoulder-width apart respectively
Tuck your toes under and sink your hips back over your knees
Stretch your arms in front of you and let your forehead rest on the floor
Hold for 30 seconds
Incorporating some or all of these stretches into your workout routine will make you more flexible, prevent injuries, and keep your muscles healthy.
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