The 10 Best Flexibility Exercises for Stretching
Although stretching may not be the most enjoyable exercise, flexibility exercises are crucial to a well-rounded fitness program. You may increase flexibility, decrease tightness, and ultimately improve the effectiveness and safety of your workouts, whether they involve strength or aerobic exercises, by including some stretching exercises in your program.
Sasha Cyrelson, DPT, clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF that tight muscles "can cause undue strain on the neighboring joints during normal daily function, or they themselves can become injured." Our muscles become less elastic and shorter as we age, she continues. "In order to continue using our abilities pain-free, we need to actively work to preserve and lengthen our muscles."
Stretching isn't exactly glamorous, and it's unlikely to make you feel as good as a run or HIIT class. People don't like to do it since it takes time and is uncomfortable, according to Cyrelson. But you can't merely perform cardio and strength training without putting yourself at risk for pain and damage. Your muscles will become imbalanced if you constantly contract your muscles, which shortens them, and never stretch them, which lengthens them. Your risk of injury rises when your body is out of balance because some muscles and joints may overcompensate for others that are too tight to function properly. This causes discomfort and strains.
Stretching can help with that, whether we're talking about leg, back, or upper-body stretches. Stretching and flexibility exercises can help you much wherever your muscles are tight. After learning why stretching is so important, try any of the top 10 stretching activities listed below.
Why is stretching crucial?
Stretching has a ton of advantages. One benefit of stretching is that it increases flexibility, which can enhance both your short- and long-term range of motion. This is crucial because, as previously noted by SELF, a greater range of motion can result in improved muscle recruitment during exercises. For instance, having more hip and knee mobility will enable you to squat more deeply. In the end, having a larger ROM will enable you to perform more exercises—and do them correctly.
To emphasize how crucial stretching is for daily living, Le Stretch inventor Charlee Atkins, CSCS, tells SELF that she prefers to use the word mobility rather than flexibility. Improving your mobility makes these daily activities easier—"you can move more freely," Atkins says. "For me, it's about daily things that become harder the older you get, like bending down to tie a shoe, walking up stairs, picking your kid up from the floor, or even just getting up off the couch."
Stretching can help relieve achiness, which can be brought on by muscle tightening from exercise or from spending all day bent over a desk. Additionally, it can let you know if there are any muscular imbalances, such as if one side is tighter than the other as you enter one of your preferred hip flexor stretches.
When ought one to stretch?
When discussing the optimal time to stretch, the sort of stretching matters. Your body gets ready for a workout with dynamic stretching, which incorporates movement. Before working out, try these movement-focused stretches, such as cat-cow, down dog to runner's lunge, or thread the needle. Static stretching, on the other hand, helps your body relax after an exercise, which has the effect of accelerating the healing process. Static stretches at the end of your workout can calm your thoughts and mark the conclusion of your exercise. In the exercises following, we'll emphasize static stretches.
Fortunately, increasing your mobility and flexibility is not difficult. It only takes a short while. To help relieve muscle tension and improve mobility throughout your entire body, try incorporating the stretches for flexibility that Atkins demonstrates below into your routine. These include lower-back stretches, upper-back stretches, hamstring and quad stretches, and moves that loosen up your shoulders.
Just a quick reminder: Before beginning a stretching regimen or performing foam rolling exercises, you may want to speak with your physical therapist if you are having joint pain or discomfort, searching for particular exercises for pain alleviation, or stretches for lower-back problems. They can advise you on the specific moves that might be most suitable for your particular need.
1. stretched-out piriformis
On the outside of the butt, the piriformis muscle is a deep internal hip rotator. According to Atkins, outward rotation is its main function. Although they are tiny, deep internal rotators contribute significantly to hip movement and are frequently disregarded. Since the piriformis crosses the sciatic nerve, Cyrelson claims that if it is tight, this could irritate the sciatic nerve. Stretching this muscle may help treat or prevent sciatica in the future.
Stretch both of your legs out in front of you as you sit on the ground.
Lay your right foot flat on the ground while crossing your right leg over your left.
Put your right hand behind your body on the ground.
To press your right leg to the left while rotating your body to the right, place your left hand on your right quadriceps or your left elbow on your right knee (as illustrated).
If the spinal rotation causes your back pain, remove it and just pull your right quad to the left with your left hand.
stretch the glutes, back, and hips
2. Spinal Twist in Lunge.
In the fitness community, this stretch is frequently referred to as the "world's largest stretch," according to Atkins. And for good reason: According to Dan Giordano, DPT, CSCS, cofounder of Bespoke Treatments Physical Therapy in New York City and Seattle, "it's vital to aid with posture-related pain or for those who sit for longer periods of time." He explains to SELF that it "helps expand your hips and increase thoracic (mid-back) mobility."
Start by putting your feet together and standing.
Put your left foot far enough forward to create a staggered stance.
You can feel a stretch in the front of your right thigh by bending your left knee and dropping into a lunge while keeping your right leg straight behind you and your toes on the ground.
Your upper body should be twisted to the left as your left arm is raised toward the ceiling. With your right hand on the ground, do the same.
Hold for between 30 and 2 minutes.
On the opposite side, repeat.
stretches the back, quads, and hip flexors
3. Stretch your triceps.
A great stretch to perform following a workout for the chest or shoulders is the triceps stretch, one of the most well-known upper-body stretches. It relaxes the muscles on the back of your upper arms.
Legs should be hip-width apart while you kneel, sit, or stand tall.
To touch the top middle of your back, bend your right elbow and extend your right hand.
Grab your right elbow with your left hand raised in the air.
Pull your right elbow slowly in that direction, toward your head.
Change arms, then repeat.
stretches the triceps, neck, shoulders, and back.
4. Hip Flexor Stretch with a Lunge
On your left knee, bend over. Knee bent, place your right foot flat on the ground in front of you.
Stretching your left hip toward the floor as you lean forward.
Squeeze your butt in order to further extend your hip flexor.
Hold for between 30 and 2 minutes.
Then switch sides once more.
stretch the glutes, quads, and hips
5. Knee to Chest Stretch
Lay backwards with your legs extended.
Keep your left leg straight and your lower back pressed against the floor as you draw your right knee toward your chest.
Hold for between 30 and 2 minutes.
Continue with the opposite leg.
stretches the hamstrings, hips, and lower back.
6. Sphinx Pose
According to yoga instructor Shanna Tyler, who is located in New York City, this pose gently extends the lower back and also activates the abdominal muscles, which help to stabilize the lower back.
Lay on your stomach with your legs extended straight back.
Lift your chest off the floor and place your forearms on the floor with your elbows beneath your shoulders.
While maintaining your shoulders relaxed, press your hips and thighs into the floor and try to stretch your spine.
Just raise your seat height so that your lower back feels well stretched. Avoid overextending, and stop right away if you experience any pain or discomfort.
stretches the shoulders, chest, and lower back.
7. Long-Legged Puppy Pose
On all fours, begin.
Curl your toes under as you advance your arms a short distance.
Inching your hips halfway back toward your heels will help.
Maintaining straight, active arms requires pushing through the palms of your hands.
Hold for between 30 and 2 minutes.
back, shoulders, and glutes are stretched
8. Stretch Pretzels
According to Cyrelson, "I enjoy the pretzel stretch because it extends several key postural muscles in one stretch, which can be a significant time saver." The quadriceps in your bottom leg, your spine, and the glutes and hip flexors in your top leg will all be stretched.
Your head should be on your left arm while you lay on your left side.
As far as you can, bend your right hip and knee toward your chest. Then, let them both fall to the ground.
While bending your left knee, grab your left foot with your right hand (or a strap if you can't get to it).
As you slowly lower your top shoulder blade toward the floor, make sure that your leg and body are still in a straight line.
Turn your head to glance over your right shoulder for a deeper spinal twist.
stretches the hips, obliques, glutes, and quadriceps.
9. Pose in a Reclining Bound Angle
This stretch is great for both a light warm-up and a releasing stance at the end of a workout, according to Murray. Due to the posture's passive nature, it may and should be modified in accordance with how the body is feeling to promote the right stretch and release. If you first require the support, he advises putting cushions or towel rolls as bolsters under your knees.
Lay down on your back.
Your knees should open up and go closer to the floor as you bring the soles of your feet together.
Hold for between 30 and 2 minutes.
stretches the groin, inner thighs, and hips
10. Quad stretch while standing
Put your feet together as you stand
With your left hand, pull your left foot toward your butt while bending your left knee. Keep your knees firmly joined
If necessary, balance yourself by placing one hand on a wall
To increase the stretch in the front of your legs, squeeze your glutes
Hold for between 30 and 2 minutes
Continue with the opposite leg
Quad stretches