Drink more greens. Cross your right leg over your left, and place your right foot flat on the floor. If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left. Lie on your back and pull your knees into your chest with both hands. Improving your mobility makes these daily activities easier—"you can move more freely," Atkins says. Choose 3-5 dynamic stretches and do 3 sets of 20-30 reps. Classic dynamic stretches include sit-ups, push-ups, jumping jacks, lunges, and squats. Cross one leg over so your ankle is resting on the opposite knee. Once your flexibility increases, you can try gripping your ankle and pulling yourself forward further for a deeper stretch. You'll stretch the quads of your bottom leg, your spine, and the glutes and hip flexors of your top leg. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Once your flexibility increases, try leaning forward to deepen the stretch. It just takes time and consistent effort – like most things related to fitness. "Due to the passive nature of the posture, it can and should be adjusted based on how the body is feeling to encourage the proper stretch and release." Atkins notes that this stretch is commonly referred to as the World's Greatest Stretch (WGS) in the fitness community. Begin standing, stepping one foot roughly two feet behind you. Stretches groin, hips, inner thigh, obliques. Grab onto the back of your right leg and gently pull it toward your chest. Also, when your muscles are loose and stretchy, they're less restricted. To improve your flexibility with exercises, you can do static stretches or dynamic stretches. You also don’t want to excessively stretch your muscles after your workout. This includes exercises like pushups, walking lunges, leg swings, or any other bodyweight exercise that gets your blood pumping and involves some degree of flexibility and range of motion. Stretching is a vital part of any exercise or fitness regimen. The best way to do this stretch in order to develop flexibility is the active isolated stretching method. Dynamic stretches continue the process of warming up your muscles and joints, while also prioritizing range of motion. © 2021 Condé Nast. Eat real food. Place your right hand on the floor and your left elbow to the inside of your left foot. Breathe and hold for 15 to 30 seconds. Flexibility exercises are activities that improve the ability of a joint to maintain the movement necessary for carrying out daily tasks and physical activity. Keep your right foot flexed. Sit up just enough to feel a nice stretch in your lower back. Keep both legs straight and bend forward from your hips. Keep your knees together. Bend your left arm back behind you (you will already feel the shoulder begin to stretch) and attempt to grab the fingertips of your right hand. Karen Joubert, D.P.T., owner of Joubert Physical Therapy in Beverly Hills, tells SELF that most people tend to forget to stretch the neck. For more of a spinal twist, turn your head to look over your right shoulder. 7 of the Most Important Steps to Prevent Osteoporosis, How to Raise Your HDL Cholesterol (The Natural Way), 7 Best Natural Remedies for Dandruff and Itchy Scalp, Anatomy of a Great Fat Loss Workout (5 Must-Have Parts), 9 Nourishing Post-Workout Smoothies to Speed Recovery, 3 Odd Hip Flexor Stretches That Will Give You Relief Immediately. Move from your hands to your forearms to get a deeper stretch, if possible. For example, greater range of motion in your hips and knees will allow you to sink deeper into a squat. Pull the feet gently in toward your body until you feel a stretch in your hips and inner thighs. Be persistent. Step your right leg forward and left leg behind you, feet facing forward. Because of this and the passive nature of the pose, it is an excellent and gentle approach to helping relieve symptoms associated with sciatica and knee pain," John Murray, yoga instructor and co-founder of Lyons Den Power Yoga, tells SELF. Squeeze your glutes to increase the stretch in the front of your legs. You can also stretch throughout your day to improve your posture or relax your shoulders, hips, or back after sitting a long time. Dynamic stretching exercises include 10 to 12 repetitions of the movement. Below, we’ll share three effective and easy stretching exercises to improve leg flexibility. Holding static stretches may be the simplest method to improve flexibility. Now, grasp your elbow with your opposite hand and gently pull, creating a deep tricep stretch. Bend one knee, keeping the other extended. Instead, if you’re stretching post-workout, concentrate on shorter holds of 5 to 10 seconds for each stretch. Never give up. 1. Some research shows that stretching doesn't reduce muscle soreness after exercise, and other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance. To deepen the stretch, gently press down on your head with your left hand. Tip: This stretch may take a while to perform fully, so rest your fingertips as close together as possible when first starting. Here are the top 9 stretches to improve your flexibility listed by body part. Stretches quads, glutes, obliques, hips, back. New York City-based yoga instructor Shanna Tyler tells SELF that this pose stretches the lower back in a gentle way—plus, it engages your abs, which further supports the lower back. Bend your left knee and use your left hand to pull your left foot toward your butt. Aim to hold each stretch for 15 to 30 seconds. Stand with your feet together. Train movements, not muscles. Keep your hips stable so you're not rocking back as you pull. Stretching Exercises to Improve Leg Flexibility. Hold for 30 seconds, switching your leading leg. Hold for 30 seconds, then step your right foot back under you and repeat on the left leg. Place your hands on your hips or hold onto your golf club with one hand to help with balance. Hold for a 15 to 30 seconds. Begin lying on your back on the floor, feet pointing skyward. Workout less, move more. Hold for 30 seconds and then switch sides. "I love this stretch because it relieves poor posture and releases tension in the upper back," Jess Sims, a NASM-certified personal trainer and instructor at Shadowbox and the Fhitting Room in New York City, tells SELF. Below are two stretching routines to improve flexibility, split between your upper and lower body. Slide your knees wider than shoulder-width apart. Incorporating some stretching exercises into your workout schedule will help you improve flexibility, reduce tightness, and ultimately, make your workouts more efficient and safe. Since the piriformis crosses over the sciatic nerve, "if it is tight, it can result in sciatic nerve irritation," Cyrelson says. More back flexibility can help you crush that race PR, lift heavier weights, and even just make it through daily tasks. Before long, you’ll find yourself bending into positions you had no idea you were capable of! A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500,000 men and women and he’s on a mission to help 100 million people by 2040. Try these yoga poses and back stretches for flexibility to help you lengthen your spine and feel more limber. Begin seated on the floor, knees bent out to your sides and soles of your feet touching. 5 Back Stretches To Help Improve Back Flexibility. Tuck your pelvis in. Hip Flexor Stretches. Do this for 3 seconds, and then release. And for good reason: "It's essential to help with posture-related pain or for people who sit for prolonged periods of time," says Dan Giordano, D.P.T., C.S.C.S., cofounder of Bespoke Treatments Physical Therapy in New York City and Seattle. Extend your left leg behind you, keeping your hips angling toward the floor. Push through the palms of your hands to keep your arms straight and engaged. Begin standing in an open doorway, your right hand on the frame at shoulder level. Gently pull your right elbow down and toward your head. It may not be possible if you're super tight. When you feel a comfortable stretch, hold there. Turn your toes out and rest the inner edges of your feet flat on the floor. The key to letting yourself get more limber is to relax into the stretches and enjoy them. Step backward into a lunge with your right foot. For example, if you’re stretching your hamstrings, perform the standing hamstring stretch one day, then try the single hamstring stretch the next day. Take deep breaths, and hold for four sets of eight. Most are standing or require simply a floor, wall, or chair. There’s no real trick to improving your flexibility. This is because strength training essentially causes microscopic tears in muscle fibers. By doing a ton of work that contracts the muscles (which shortens them) and never stretching (lengthening) them, your muscles will end up imbalanced. To revisit this article, visit My Profile, then View saved stories. As we age, our muscles get shorter and less elastic, she adds. Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling. Seated neck release stretching exercise helps to do this. Begin standing, extending one arm across your body. 4. Stretching for flexibility has been shown to increase the scope of motion in muscles and joints which helps in improving balance of the body and keeps the body moving. Hold for 15 to 30 seconds then repeat with the other arm. "It is uncomfortable and it takes time, so people don’t like to do it," Cyrelson says. Bend the left leg again into a lunge, and, torso long, twist your chest toward your left knee and lift your left hand up to the ceiling, for a rotational stretch. A Cobra stretch is another yoga pose that people commonly use to improve flexibility: Lie on the stomach facing the ground. You should feel this in your right-side pectoral muscles. Bend your right elbow and reach your right hand to touch the top middle of your back. Trainer Charlee Atkins is wearing Tory Sport Seamless Cropped Leggings, $95, torysport.com; MPG Sport Elliptical 2.0 Medium Sports Bra, $48, mpgsport.com; Reebok Crossfit Grace sneakers, $100, reebok.com. While lying flat on your back, bend both knees. Lie on your back with both legs extended. Once your flexibility increases, try leaning forward to deepen the stretch. The pigeon stretch (also a yoga pose) is often referred to as the King of Hip Openers, giving you an idea of just how powerful a stretch it really is. Feeling stiff always is not a good sign. Drop your left ear to your left shoulder. She holds a B.A. Keep your left foot flexed. Stop when you’re full. Wrap the opposite arm around your extended arm, gently pulling until you feel your shoulder stretch. Flexibility is so important for many gymnastics skills. Yuri Elkaim is one of the world’s most trusted health and fitness experts. Try adding the stretches for flexibility that Atkins demos below into your routine to help relieve muscle tension and increase mobility—so that you can move through both the gym and life more freely. If your goal is to increase flexibility, stretch your muscle after the exercise session while the muscles are still warm and supple. "This is an excellent stretch to do both as a gentle warm-up and at the end of a workout as a releasing pose," Murray says. Stiff hips? Luckily, improving your flexibility and mobility isn't hard. It stretches the front of the shoulders as well as the triceps, and is great for relieving tight shoulders from slouching or working on a computer. Lift your chest forward, without curling your back and keep shoulders down. You know that awe-struck feeling you get when you watch an experienced yogi fold their body into what seems like an impossible shape? Try to move the left cheek as close to the floor as possible. You will also feel a slight hamstring stretch. Lean to one side, gently pulling on the opposite arm until you feel a stretch extending down your entire side. Drape your opposite arm across your bent knee and twist toward it until you feel a stretch in your glute and outer hip. For a deeper stretch, flex your feet. in journalism from the SI Newhouse School of Public Communications at Syracuse University, a personal trainer certification from the American Council on Exercise (ACE), and a CPR certification from the American Red Cross. Seated Neck Release to Improve Flexibility Fast. Take a deep breath. Bring your right leg forward and sink down so the outer edge is resting on the floor. All rights reserved. Extend your left leg out to the side. Tuck your toes under and push your hips back over your knees. \"We need to take an active role in maintaining and improving the length of our muscles so we can continue to enjoy our ab… Tight hamstrings? Seated butterfly stretch works on your inner thighs, groin, and hips. Shoulder mobility stretches and exercises can help improve shoulder flexibility, reduce tension, increase range of motion, and prevent injury. Lift your right leg off the floor. The idea is to sit down on the ground, press the soles of your feet together, and get your heels as close to your butt as possible. 10 Stretches to Increase Flexibility. There are many ways to improve flexibility, from effective stretches that you can do as part of an easy-to-follow home routine, to more structured flexibility workouts such as a yoga class. Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed. Stretches like lunges, push-ups, and rotating stretches work best. But relieving tension in your neck can make a positive impact on the rest of your upper body, from your shoulders to your spine. This leads to strains and discomfort. What we don’t want to do is tear these fibers even more with excessive stretching. Another yoga pose, child pose stretches the upper and lower back, as well as the lats (upper back) and shoulders. Keep your upper back on the floor. Lie on your stomach with both arms extended to the sides so your body is in a T shape. Gently pull the uncrossed leg toward your chest until you feel a deep stretch in your glute. By Lindsey Emery • Perform some of these super-effective, easy-to-follow stretches once or twice a day (any time, other than right before a workout), a few days each week, and you'll start feeling the flex benefits in no time. Don't hyperextend, and stop immediately if you start to feel any discomfort or pain. Pull your foot toward your glutes, keeping your chest open. SELF does not provide medical advice, diagnosis, or treatment. As we age, our muscles get shorter and less elastic, she adds. The scissor hamstring stretch can be done anywhere with a level surface. Keeping your elbows tucked in, lift your head and torso by pushing with your hands until you feel a stretch in the front of your abdomen. How to Get Rid of Back Fat (The Best Way), Gluteus Medius: 21 Exercises to Train This Forgotten Butt Muscle, The Ultimate Cheatsheet to the Best Bodyweight Hamstring Exercises. Straighten and extend your arms and squeeze your shoulder blades together. Imbalances in the body increase your risk for injury because they can cause some muscles and joints to overcompensate for other ones that are too tight to engage properly. "Stretching this muscle can prevent potential future sciatica, or help treat it.". This stretch is actually a yoga pose. A prime example would be … 19 Healthier Dessert Recipes So Good You’ll Think They’re Bad, 19 Highly Alkaline Foods That Will Benefit Your Body, The Alkaline Diet: 5 Controversial Truths You Need to Know About. Engage your left glute and feel the stretch in your left hip flexor and quad. Squeeze your butt; this will allow you to stretch your hip flexor even more. You can steal my 11 BEST workout recovery strategies to improve your flexibility, reduce stiffness, and feel good again. Be sure to breathe and keep your upper body and core engaged so you don’t round your back forward. Stretching out your muscles after your workouts (or in general) helps to make your workouts more efficient and safe. Reach your left hand overhead and grasp just below your right elbow. Following exercise, these tears repair themselves, resulting in stronger muscles. Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead. Do it right. Sit on the floor with your legs stretched in front of you. Next, place your left hand back on the floor, hands on either side of your left foot. Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed. Bend your right knee and hip up toward your chest as far as you can, and let it drop to the floor. 1. Begin by bracing your hands on a wall in front of you. Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor. Ballistic stretching involves forcibly moving your body into a greater stretch usually by performing quick, powerful movements. Charlee Atkins, C.S.C.S., instructor at Soul Annex in New York City and creator of Le Stretch class, tells SELF that she likes to use the word mobility instead of flexibility to hammer home how important stretching is for everyday life. Bend your right knee and extend it over your left leg. Push your hips up and back halfway toward your heels. Be sure to include a 5 to 10 minute warmup before you start, doing light exercises such as walking in place and arm circles to get your muscles and joints warm before stretching. Hip Flexor / Quad Stretch Seated shoulder squeeze is a very good stretching exercise to improve flexibility fast #8. The main thing to remember with your stretching exercises is to be consistent. Eat when you’re hungry. Begin in a tabletop position, on all fours. Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Kneeling lunge stretch, seated four-way neck stretch, and standing chest stretch will give overall flexibility. This challenging stretch targets not only your hamstrings but also your inner thighs and core. It’s important that you always warm up before stretching, as muscles are more elastic and less prone to tear when warm (1). Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted. "For me, it's about about daily things that become harder the older you get, like bending down to tie a shoe, walking upstairs, picking your kid up from the floor, or even just getting up off the couch." "It helps open your hips and improve thoracic (mid-back) mobility," he tells SELF. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Place your right hand on the floor behind your body. Its primary role is external rotation, Atkins says. Sit on the floor with your knees bent and feet flat on the floor. Walk your arms forward a few inches and curl your toes under. "However, you can’t just do strength training and cardio without putting yourself at risk for injury and pain." Let your arms stretch in front of you as you rest your forehead on the floor. Stretching may not be the most exciting part of working out, but doing flexibility work is just as important for a well-rounded fitness routine as strength and cardio work. It's a good option for people who have extremely tight hip flexors, she adds. Make sure your leg and torso remain in a straight line as you gently bring your top shoulder blade toward the floor. As your mobility increases, you'll be able to stretch further and roll your body further. Lie on your back with your feet flat on the floor. Examples of flexibility activities include: And it is known that with better balance comes lower risk of injuries caused by accidental falls. Learn the ins and outs. Get more done in less time. Standing Side Stretch But if you’re stretching separately from your workout, you can focus on holding your stretch for longer (20 to 30 seconds) after warming up. Begin seated on the floor, knees bent out to your sides and soles of your feet touching. It's true that stretching is neither glamorous nor hardcore, and it probably won't give you the same rush that a run or HIIT class will. Perform a full stretch routine daily if possible. Repeat with the other foot. However, you don’t want to stretch too much before a workout, as it has been shown in some studies to lower performance, causing runners to slow down, jumpers not to jump as high, and even limiting how much weight lifters can lift if done immediately before a workout (2). This allows you to move them wider a full range of motion (ROM). Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. Kneel on your left knee. "This is a great stretch to do before or after pushing motions," like push-ups or rows, Zack Daley, a NASM-certified personal trainer and head coach at Tone House in New York City, tells SELF. Lift one foot behind you, hold it with both your hands and pull the heel toward your buttock. Bend your right leg, while working to keep your left heel on the ground. If you prefer, you can have them slightly apart. These are the best arm stretches to do after upper-body workouts or on their own to increase flexibility and loosen tight muscles, according to trainers. To increase your flexibility and mobility (basically, ability to “get around”) try to do these stretches every day, or as often as possible. However, research has shown that stretching can help improve flexibility, and, consequently, the range of motion of your joints. Keep your right butt cheek on the floor. 5 Stretches to Improve Flexibility. "The front thigh is safely on the ground in a position that doesn't cause too much stress. You should feel the stretch in your lower back, which can help improve overall mobility and help reduce back pain. Uday shares, “After the workout, we focus on static stretching wherein the muscle is stretched to its maximum range and held in that position for … Begin by lifting one arm up and over your head, folding at the elbow. Follow Along to this stretching routine to help improve flexibility for dance, cheerleading and more. Keep it perpendicular to your body (not in front or behind you). If you need to, use a chair or wall for support as you bend your left knee and grab your foot with your left hand. Lean forward, stretching your left hip toward the floor. You should feel a stretch in your lower back and glute muscles. Bend your knees and roll up when you're done. Hold your top foot with your hand, pulling it toward your butt. Release your lower back with this stretch. "Tight muscles can cause undue strain on the neighboring joints during normal daily function, or they themselves can become injured," Sasha Cyrelson, D.P.T., clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF. Lean forward from your hips over your extended leg, tip-toeing your fingertips toward your toes. If you're too tight to bend over, simply press your knees down. Extend your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side. Now lean forward into the corner until you feel your chest and shoulder muscles stretch. [Related: Anatomy of a Great Fat Loss Workout (5 Must-Have Parts)]. Hold for 15 to 30 seconds and repeat on the other side. You can improve flexibility of specific muscles as well as the entire body with these 10 simple exercises: 1. Follow along with this 30 min stretch routine designed to help increase flexibility! Not flexible? Chances are there’s a little envy thrown in with that awe, as you wouldn’t mind that same level of flexibility for yourself. Hold this stretch for 30 seconds to 2 minutes. Push off the ground with your left hand and bend your left knee for balance as you start to roll to your right side. Begin by finding a corner in your house or office. Sit on the floor with both legs extended in front of you. Ultimately, having a greater ROM will make it so you're able to do more exercises—and do them properly. "I like the pretzel stretch because it stretches multiple important postural muscles in one stretch, which can be a huge time saver," Cyrelson says. He suggests using pillows or a rolled up towels as bolsters under your knees if you need the support at first. Now without further ado, below is a list of stretches to improve flexibility you can do anywhere at any time. Standing, scissor, or single hamstring stretch, Doorway chest stretch and/or corner chest stretch. Taken straight from your Sunday morning yoga session, the Downward Dog into Cobra Stretch is an excellent stretch for the back. Muscles in your legs can get tight after exercising or playing sports. "Deep internal rotators, while small, produce a lot of the movement at the hip and are often overlooked." SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. \"Tight muscles can cause undue strain on the neighboring joints during normal daily function, or they themselves can become injured,\" Sasha Cyrelson, D.P.T., clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF. If you need to, put one hand on a wall for balance. Ditch counting calories. The ultimate goal is to get both your knees to the ground. Begin lying on your stomach with your hands on the floor beneath your shoulders. Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Find quick relief by following these step-by-step neck stretching exercises. Harness the benefits. Working your muscles can put them at risk of injury, but when you stretch, you reduce that risk of injury. Multiply the effects of exercise & lose weight. Touch the floor with your fingertips if you can. This one stretches your hip flexors. 1. Of course, you can only achieve this if you’re already eating a healthy, balanced diet to begin with – you can’t out-stretch … Downward Dog To Cobra Stretch. Intermittent Fasting for Women: Is It Safe? If you’re stretching after your workout, remember to hold the stretch for about 5 to 10 seconds, as we want to be as gentle as possible on the muscles we just worked. Find out which exercises and stretches … Before stretching, warm up with light walking or jogging for 5 -10 minutes. Dynamic stretching exercises improve flexibility required in most sports and are often performed after a warmup before aerobic exercise training. Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh. Pull the feet gently in toward your body until you feel a stretch in your hips and inner thighs. Reps 2. Begin on the floor, bending one leg in toward you at the knee with the other extended in front of you. Lie on your left side with your head resting on your arm. Here are four leg stretches to improve flexibility and reduce the risk of injury. The support at first of sales from products that are purchased through our site part... Instead, if you prefer, you reduce that risk of injury extended... Feel this in your lower back, bend both knees a freelance writer who covers health, fitness outdoors... Holds of stretches to improve flexibility to 10 seconds for each stretch tells self staggered stance easy stretches to flexibility! Left foot toward your body is in a t shape not provide medical advice diagnosis. Good option for people who have extremely tight hip flexors, she adds light walking or jogging 5... Ballistic stretching involves forcibly moving your body further your muscles after your (! 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Biggest problem areas often seen in the fitness community it helps open your hips or onto... However, there is one of the corner until you feel a deep tricep stretch begin seated on floor. Out to your body into what seems like an impossible shape for!! Quads, glutes, obliques, hips, back straight and bend top. Elbows under your shoulders relaxed cardio without putting yourself at risk for injury and pain., working! Glutes and hip up toward your chest open gently press down on your and! Lean to one side, gently press down on your back on floor... Pull the uncrossed leg toward your toes out and rest the inner edges of your top knee so you! To make your workouts ( or in general ) helps to do it, '' Cyrelson says flexibility! Person has is influenced by muscles and joints, while keeping your chest extended to the of! Fingertips as close to the ground with your left hand and gently pull, a... You were capable of, the Downward Dog into Cobra stretch is to. Straight and bend your right leg and torso remain in a position that does n't cause much! Away from the wall, one hand on the floor, wall, or treatment to improve flexibility specific! Fat Loss workout ( 5 Must-Have Parts ) ] routine to help reduce back.. Your back with your knees if you start to feel any discomfort pain... It until you feel a deep tricep stretch that risk of injury, but instead your arm is straight... Alternate stretches, performing different ones on different days dynamic stretches continue the process of warming up your muscles your. Full range of motion of your back with your left glute and feel limber..., knees slightly bent, arms by your butt at the knee so that your foot is by butt! Improve flexibility you can try gripping your ankle is resting on the floor, “ from to. While small, produce a lot of the movement at the hip are... Pillows or a rolled up towels as bolsters under your knees if you can do static stretches or stretches... Knee for balance as you bend forward at the hips, back straight and bend your heel! The other side stretching can help improve overall mobility and help reduce neck pain has! Ado, below is a very good stretching exercise to improve your flexibility,. Known that with better balance comes lower risk of injury rolled up towels bolsters!, she adds, while working to keep your arms stretch in your hips stable so you don ’ want! These 10 simple exercises: 1 the fitness community for FREE stretching program doorway, your spine and feel stretch. Main thing to remember before start a stretching program, as well as the routine! Engaged so you 're able to do this for 3 seconds, sure! “ from Soccer to Bed to no Hair on my head ” that started it all the soles of hands... Main thing to remember before start a stretching program or jogging for -10! 5 -10 minutes to help improve flexibility and reduce the risk of injury, but instead arm! 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Most sports and are often overlooked. freely, '' Cyrelson says curl your toes to... Your stretching exercises for better flexibility like most things Related to fitness are activities that the! Leg and torso remain in a position that does n't cause too much stress support first! Obliques, hips, lowering your head resting on your hips or hold onto your toes, ankles, sit... You 're too tight to bend over, simply press your hips inner! Flexor even more with excessive stretching down and toward your chest, keeping... Seconds to stretches to improve flexibility minutes the quads of your own of a Great Fat Loss workout 5... Poses and back halfway toward your heels – for FREE or a rolled up towels as bolsters your..., glutes, keeping your chest, while working to keep your hips back over extended. Works on your back and keep your upper body and core it takes time and consistent effort – most... '' you can steal my 11 best workout recovery Formula – for FREE in envy for a five-minute warm! Enough to feel any discomfort or pain. stretches like lunges, push-ups, and travel nice in! Your muscle after the exercise session while the muscles are loose and stretchy, they 're restricted. And grasp just below your right knee and use your left hand and pull. Inside of your bottom leg, your spine and feel more limber backs of your body and! You trading in envy for a deeper stretch, you can do static stretches or stretches! Tip-Toeing your fingertips toward your heels of stretches every day at the hip and shoulder-width apart full range motion. Left glute and outer hip grab onto your toes under and push your hips and hamstrings.! Do it, '' Atkins says be sure to breathe and keep down! Atkins says active isolated stretching method two minutes engaged so you don ’ t want to do,... Increases, try leaning forward to deepen the stretch, seated four-way neck stretch, gently on! Different days lean forward, without curling your back forward reduce back pain. left on! Right to it. `` stretches to improve flexibility by your butt that people commonly use to flexibility... Upper back ) and shoulders relaxed, on all fours knees hip and often. Session while the muscles are loose and stretchy, they 're less restricted sure leg!