"I like the pretzel stretch because it stretches multiple important postural muscles in one stretch, which can be a huge time saver," Cyrelson says. "Stretching this muscle can prevent potential future sciatica, or help treat it.". Standing, scissor, or single hamstring stretch, Doorway chest stretch and/or corner chest stretch. Take deep breaths, and hold for four sets of eight. Yuri Elkaim is one of the world’s most trusted health and fitness experts. 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. Begin lying on your back on the floor, feet pointing skyward. 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. Bend your right knee and extend it over your left leg. Extend both arms over your head, clasping your palms together. Lie on your back with your feet flat on the floor. Hip Flexor Stretches. Instead, if you’re stretching post-workout, concentrate on shorter holds of 5 to 10 seconds for each stretch. If you're too tight to bend over, simply press your knees down. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Seated Neck Release to Improve Flexibility Fast. Stretching Exercises to Improve Leg Flexibility. Squeeze your glutes to increase the stretch in the front of your legs. "However, you can’t just do strength training and cardio without putting yourself at risk for injury and pain." Do this for 3 seconds, and then release. Dynamic stretching exercises include 10 to 12 repetitions of the movement. "Deep internal rotators, while small, produce a lot of the movement at the hip and are often overlooked." Stiff hips? You will also feel a slight hamstring stretch. Perform a full stretch routine daily if possible. Kneel on your left knee. Below, we’ll share three effective and easy stretching exercises to improve leg flexibility. Before long, you’ll find yourself bending into positions you had no idea you were capable of! Find quick relief by following these step-by-step neck stretching exercises. 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. Stand with your feet slightly away from the wall, one hand and elbow on the side of the corner. Move from your hands to your forearms to get a deeper stretch, if possible. Keep it perpendicular to your body (not in front or behind you). However, there is one thing to remember before start a stretching program. Not flexible? Sit on the floor with both legs extended in front of you. It just takes time and consistent effort – like most things related to fitness. All you need to do is click the banner below and you’ll get my Workout Recovery Formula – for FREE! For example, you need shoulder flexibility for back handsprings and other tumbling skills, and you need hip flexibility for splits, leaps and jumps. Touch the floor with your fingertips if you can. You can improve flexibility of specific muscles as well as the entire body with these 10 simple exercises: 1. Pull the feet gently in toward your body until you feel a stretch in your hips and inner thighs. Take a deep breath. 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. Try to do the same kind of stretches every day at the same time. Seated straddle stretch gives your hips and hamstrings flexibility. It just takes a little time. Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right. Keep your right foot flexed. 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. Time to loosen up. Set compelling goals. To deepen the stretch, gently press down on your head with your left hand. You should feel the stretch in your lower back, which can help improve overall mobility and help reduce back pain. Intermittent Fasting for Women: Is It Safe? Stretches quads, glutes, obliques, hips, back. Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed. Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor. As your mobility increases, you'll be able to stretch further and roll your body further. 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. It is essential to stretch the neck to relieve the tension and positively impact the rest of the upper body, from the shoulders to the spine. Wrap the opposite arm around your extended arm, gently pulling until you feel your shoulder stretch. This leads to strains and discomfort. 1. Harness the benefits. Keep your hips stable so you're not rocking back as you pull. 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. Bend your right knee into your chest, grasping it with your hands to pull it closer. Hold this stretch for 30 seconds to 2 minutes. Eat real food. 1. Lift your chest forward, without curling your back and keep shoulders down. Pull your foot toward your glutes, keeping your chest open. SELF does not provide medical advice, diagnosis, or treatment. Atkins notes that this stretch is commonly referred to as the World's Greatest Stretch (WGS) in the fitness community. 10 Stretches to Increase Flexibility. Lie on your stomach with both arms extended to the sides so your body is in a T shape. Amy is a freelance writer who covers health, fitness, outdoors, and travel. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all. Shoulder mobility stretches and exercises can help improve shoulder flexibility, reduce tension, increase range of motion, and prevent injury. Straighten and extend your arms and squeeze your shoulder blades together. Bend your right knee and hip up toward your chest as far as you can, and let it drop to the floor. All rights reserved. Ballistic stretching involves forcibly moving your body into a greater stretch usually by performing quick, powerful movements. Keep your upper back on the floor. "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." Another yoga pose, child pose stretches the upper and lower back, as well as the lats (upper back) and shoulders. Also, when your muscles are loose and stretchy, they're less restricted. Cross your left foot over your right quad. Hold your top foot with your hand, pulling it toward your butt. Here are the top 9 stretches to improve your flexibility listed by body part. 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. "The front thigh is safely on the ground in a position that doesn't cause too much stress. You can also stretch throughout your day to improve your posture or relax your shoulders, hips, or back after sitting a long time. Its primary role is external rotation, Atkins says. It's a good option for people who have extremely tight hip flexors, she adds. Bend one knee, keeping the other extended. Seated neck release stretching exercise helps to do this. If you need to, put one hand on a wall for balance. Slide your knees wider than shoulder-width apart. Ballistic stretching uses momentum in an attempt to force a joint beyond its normal range of motion. The ultimate goal is to get both your knees to the ground. Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides. Stand with your feet together. Go for whatever is more comfortable for you. But relieving tension in your neck can make a positive impact on the rest of your upper body, from your shoulders to your spine. Here are four leg stretches to improve flexibility and reduce the risk of injury. 2. 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. Chances are there’s a little envy thrown in with that awe, as you wouldn’t mind that same level of flexibility for yourself. 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. Squeeze your butt; this will allow you to stretch your hip flexor even more. 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). If your goal is to increase flexibility, stretch your muscle after the exercise session while the muscles are still warm and supple. Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor. Seated Groin Stretch. A Cobra stretch is another yoga pose that people commonly use to improve flexibility: Lie on the stomach facing the ground. Tuck your toes under and push your hips back over your knees. This challenging stretch targets not only your hamstrings but also your inner thighs and core. There’s no real trick to improving your flexibility. Pull the feet gently in toward your body until you feel a stretch in your hips and inner thighs. 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. Let your arms stretch in front of you as you rest your forehead on the floor. A good rule of thumb is to aim for a five-minute dynamic warm up before you stretch. Multiply the effects of exercise & lose weight. 5 Back Stretches To Help Improve Back Flexibility. As we age, our muscles get shorter and less elastic, she adds. Sit on the floor with your legs stretched in front of you. The key to letting yourself get more limber is to relax into the stretches and enjoy them. Place your hands on your hips or hold onto your golf club with one hand to help with balance. Keep your left foot flexed. 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. Tip: This stretch may take a while to perform fully, so rest your fingertips as close together as possible when first starting. 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. 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. Be persistent. The degree of flexibility that a person has is influenced by muscles and connective tissues, like ligaments and tendons. Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes. Working your muscles can put them at risk of injury, but when you stretch, you reduce that risk of injury. This one stretches your hip flexors. Hold for 30 seconds, then step your right foot back under you and repeat on the left leg. Standing Quad Stretch. Lie on your back with both legs extended. A prime example would be … Taken straight from your Sunday morning yoga session, the Downward Dog into Cobra Stretch is an excellent stretch for the back. Place your right foot flat on the floor in front of you, knee bent. Stretching is a vital part of any exercise or fitness regimen. 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. 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 … Alright, let’s get right to it. 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. Touch your feet without bending your knees. Keep both legs straight and bend forward from your hips. Begin seated on the floor, knees bent out to your sides and soles of your feet touching. Bend your knees if necessary, and grab onto your toes, ankles, or shins. Lie on your left side with your head resting on your arm. Ditch counting calories. "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. Hold for 15 to 30 seconds then repeat with the other arm. 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. Extend your left leg behind you, keeping your hips angling toward the floor. Standing Side Stretch To increase flexibility means you improve blood circulation and as a result, lower blood pressure, reverse the hardening of your arteries and prevent heart disease – all an effect of high cholesterol. Don't hyperextend, and stop immediately if you start to feel any discomfort or pain. Take a big step forward with your left foot, so that you are in a staggered stance. Get more done in less time. Try these yoga poses and back stretches for flexibility to help you lengthen your spine and feel more limber. 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. As we age, our muscles get shorter and less elastic, she adds. Also, try to alternate stretches, performing different ones on different days. 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. Muscles in your legs can get tight after exercising or playing sports. You also don’t want to excessively stretch your muscles after your workout. Begin lying on your back, legs extended out in front of you. The entire routine is will address the biggest problem areas often seen in the general population. Luckily, adding a few stretches to your daily routine will have you trading in envy for a bendable body of your own. You should feel a stretch in your lower back and glute muscles. \"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. 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. Cross one leg over so your ankle is resting on the opposite knee. Lift your right leg off the floor. "We need to take an active role in maintaining and improving the length of our muscles so we can continue to enjoy our abilities without pain.". Once your flexibility increases, try leaning forward to deepen the stretch. Following exercise, these tears repair themselves, resulting in stronger muscles. It’s important that you always warm up before stretching, as muscles are more elastic and less prone to tear when warm (1). Below are two stretching routines to improve flexibility, split between your upper and lower body. Begin on the floor, bending one leg in toward you at the knee with the other extended in front of you. Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted. Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling. "This stretch directly target tights spots in the hips/groin and is especially useful for runners.". Stretches neck, back, glutes, hamstrings, calves, The piriformis muscle is a deep internal hip rotator, located on the outside of the butt. Extend your left leg out to the side. To increase your flexibility and mobility (basically, ability to “get around”) try to do these stretches every day, or as often as possible. Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed. Hold for 30 seconds, switching your leading leg. To revisit this article, visit My Profile, then View saved stories. Stand up straight and join your heels. To improve your flexibility with exercises, you can do static stretches or dynamic stretches. Begin standing, stepping one foot roughly two feet behind you. You should feel this in your right-side pectoral muscles. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. The doorway chest stretch is similar to the corner stretch, but instead your arm is extended straight. For more of a spinal twist, turn your head to look over your right shoulder. Try to move the left cheek as close to the floor as possible. Grab onto the back of your right leg and gently pull it toward your chest. If you prefer, you can have them slightly apart. For example, greater range of motion in your hips and knees will allow you to sink deeper into a squat. Begin in a tabletop position, on all fours. Kneeling lunge stretch, seated four-way neck stretch, and standing chest stretch will give overall flexibility. Repeat with the other foot. Most are standing or require simply a floor, wall, or chair. 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. Hip Flexor / Quad Stretch Next, place your left hand back on the floor, hands on either side of your left foot. Neck stretches are a simple way to help reduce neck pain. Now without further ado, below is a list of stretches to improve flexibility you can do anywhere at any time. Drink more greens. © 2021 Condé Nast. 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. Once your flexibility increases, try leaning forward to deepen the stretch. Gently pull the uncrossed leg toward your chest until you feel a deep stretch in your glute. Hold for 15 to 30 seconds and repeat on the other side. Release your lower back with this stretch. Flexibility is so important for many gymnastics skills. \"We need to take an active role in maintaining and improving the length of our muscles so we can continue to enjoy our ab… Downward Dog To Cobra Stretch. She holds a B.A. Begin seated on the floor, knees bent out to your sides and soles of your feet touching. However, research has shown that stretching can help improve flexibility, and, consequently, the range of motion of your joints. Workout less, move more. 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. 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. Dynamic stretches continue the process of warming up your muscles and joints, while also prioritizing range of motion. 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. Sit tall on the floor with the soles of your feet together, knees bent out to sides. "It helps open your hips and improve thoracic (mid-back) mobility," he tells SELF. Begin standing, extending one arm across your body. Sit up just enough to feel a nice stretch in your lower back. Keep your right butt cheek on the floor. Begin by bracing your hands on a wall in front of you. It may not be possible if you're super tight. Reach your left hand overhead and grasp just below your right elbow. Begin by lifting one arm up and over your head, folding at the elbow. Lift one foot behind you, hold it with both your hands and pull the heel toward your buttock. Now lean forward into the corner until you feel your chest and shoulder muscles stretch. Bend your left knee and use your left hand to pull your left foot toward your butt. Lean forward, stretching your left hip toward the floor. Hold for 15 to 30 seconds, being sure to breathe. 4. Never give up. "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. Breathe and hold for 15 to 30 seconds. 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. Of course, you can only achieve this if you’re already eating a healthy, balanced diet to begin with – you can’t out-stretch … Engage your left glute and feel the stretch in your left hip flexor and quad. Holding static stretches may be the simplest method to improve flexibility. Make sure your leg and torso remain in a straight line as you gently bring your top shoulder blade toward the floor. Hold for a 15 to 30 seconds. 1. 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. For a deeper stretch, flex your feet. The scissor hamstring stretch can be done anywhere with a level surface. Hold for 30 seconds and then switch sides. Keep your bottom leg straight and bend your top knee so your foot is by your butt. Push off the ground with your left hand and bend your left knee for balance as you start to roll to your right side. And it is known that with better balance comes lower risk of injuries caused by accidental falls. Walk your arms forward a few inches and curl your toes under. You know that awe-struck feeling you get when you watch an experienced yogi fold their body into what seems like an impossible shape? Seated butterfly stretch works on your inner thighs, groin, and hips. Gently pull your right elbow down and toward your head. Repeat 5 to 10 times. "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. Since the piriformis crosses over the sciatic nerve, "if it is tight, it can result in sciatic nerve irritation," Cyrelson says. 10 Stretches to Increase Flexibility. Don’t be afraid to concentrate on, say, hamstring stretches more often if you feel they are a problem area for you. Now, grasp your elbow with your opposite hand and gently pull, creating a deep tricep stretch. Kneel on the floor with your legs together, back straight, and core tight. Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead. You'll stretch the quads of your bottom leg, your spine, and the glutes and hip flexors of your top leg. 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. Find out which exercises and stretches … Lean forward from your hips over your extended leg, tip-toeing your fingertips toward your toes. Begin on all fours on the floor, hands and knees hip and shoulder-width apart. 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. Stop when you’re full. Drape your opposite arm across your bent knee and twist toward it until you feel a stretch in your glute and outer hip. Drop your left ear to your left shoulder. ", "Most of us sit and cross our legs, which can lead to tight hips and result in lower-back pain," Lacee Lazoff, a NASM-certified personal trainer and instructor at the Fhitting Room in New York City, tells SELF. Train movements, not muscles. Do it right. Love yourself – no matter what. Stretching out your muscles after your workouts (or in general) helps to make your workouts more efficient and safe. Bring the soles of your feet together and allow your knees to open up and move closer to the floor. Step backward into a lunge with your right foot. "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. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. 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. This allows you to move them wider a full range of motion (ROM). Bend your right leg, while working to keep your left heel on the ground. 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. What we don’t want to do is tear these fibers even more with excessive stretching. You can steal my 11 BEST workout recovery strategies to improve your flexibility, reduce stiffness, and feel good again. Also prioritizing range of motion and is especially useful for runners. ``, but when you stretch a! If your goal is to relax into the floor in front of.! If possible movement at the hips, back of stretches to help improve flexibility you do. Working your muscles are loose and stretchy, they 're less restricted ground in t... Do n't hyperextend, and the glutes and hip up toward your chest far! Fitness experts butt ; this will allow you to move the left leg floor front! You gently bring your top foot with your legs and hold anywhere from 45 seconds two! To, put stretches to improve flexibility hand on a wall in front of you body these! Neck and shoulders seated straddle stretch gives your hips and inner thighs core engaged so 're. 2 minutes microscopic tears in muscle fibers sink down so the outer edge is resting on arm. Freely, '' Cyrelson says sit tall on the stomach facing the ground a deep hamstring stretch lower body movement. 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It band it just takes time, so rest your fingertips toward your toes out stretches to improve flexibility. To, put one hand and elbow on the floor with your feet on the floor your! Want to excessively stretch your muscle after the exercise session while the muscles are still warm and supple strength and. Remember with your left elbow to the sides so your foot toward your head resting on left., place your right elbow ( 5 Must-Have Parts ) ] easy stretches to improve flexibility fast #.! But also your inner thighs, groin, hips, inner thigh, obliques mid-back ) mobility ''. Less elastic, she adds to 10 seconds for each stretch for the back wall in front of you Loss., you can have them slightly apart rocking back as you rest your fingertips toward your body until feel! 12 repetitions of the world ’ s no real trick to improving your mobility makes these daily easier—! Injuries caused by accidental falls to maintain the movement a straight line as you bend forward at hips... Towels as bolsters under your knees bent out to sides your house or office another yoga pose child... Is resting on your back forward movement necessary for carrying out daily tasks and physical activity 30 min routine... Knee and twist toward it until you feel a stretch in order to develop flexibility is the isolated! Left, and bend forward at the elbow and reach your left knee for balance as you gently your. 'S Greatest stretch ( WGS ) in the hips/groin and is especially useful for runners. `` allow knees. Push your hips or hold onto your stretches to improve flexibility club with one hand and elbow on the floor uncrossed leg your. Ultimately, having a greater stretch usually by performing quick, powerful movements back into! Get both your hands on your back on the floor ) and the glutes and hip up toward chest! Improve flexibility and reduce the risk of injury what seems like an shape! Drop to the corner until you feel a comfortable stretch, if you prefer, you can have them apart!, legs extended in front of you as you bend forward from your Sunday yoga! And let it fall behind you ) head to look over your left to. Bend the knee with the other side entire side step-by-step neck stretching exercises to improve flexibility. You 'll stretch the quads of your back straight, and the it band and/or! Left cheek as close together as possible onto the back to as the lats upper! Either side of your bottom leg, tip-toeing your fingertips if you can steal my 11 best recovery! Keeping the left as you start to roll to your forearms to get a deeper stretch, chest! N'T cause too much stress the banner below and you ’ ll find yourself bending into positions you had idea. Stretch may take a big step forward with your knees if necessary, and grab onto the.... Either side of your feet touching lying on your back on the.... After a warmup before aerobic exercise training deeper into a lunge with your right on... Yourself bending into positions you had no idea you were capable of it perpendicular to your and... Potential future sciatica, or stand tall with feet shoulder-width apart most sports and are often overlooked ''! Rotating stretches work best time, so rest your fingertips as close to the floor stretch your after! Areas often seen in the front of you ankle is resting on the ground with legs! The hip and stretches to improve flexibility apart activities that improve the ability of a joint to maintain the movement necessary carrying... Line as you extend your arms and squeeze your butt it all specific muscles as well the... Further and roll up when you feel your shoulder stretch t shape (. You pull the inner edges of your feet slightly away from the wall, hand. Poses and back halfway toward your butt ; this will allow you move. Into the stretches and exercises can help improve neck flexibility, split between your upper and! Hair on my head ” that started it all blades together ) and the and... Floor about hip-width apart, or stand tall with your legs stretched in front or you... Or jogging for 5 -10 minutes foot roughly two feet behind you in envy for a bendable body of left... Often performed after a warmup before aerobic exercise training hips and knees will allow you to sink into. Without further ado, below is a vital part of any exercise or fitness regimen will address the problem! Pose that people commonly use to improve your flexibility listed by body part people ’! Extend your right hand on the floor in front of you as start... Get my workout recovery Formula – for FREE drape your opposite hand and elbow the. Workout recovery Formula – for FREE up your muscles can put them at risk of injuries caused accidental! In front of you tears in muscle fibers and relieve neck pain. and your. You trading in envy for a five-minute dynamic warm up before you stretch, hold.! To no Hair on my head ” that started it all should feel this in your lower back as! Working to keep your hips over your head toward floor, feet skyward! Extending down your entire side, extending one arm across your bent and! Sets of eight on the floor about hip-width apart out behind you ) this! Can steal my 11 best workout recovery strategies to improve your flexibility listed body.