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. Begin on all fours on the floor, hands and knees hip and shoulder-width apart. Once your flexibility increases, try leaning forward to deepen the stretch. Incorporating some stretching exercises into your workout schedule will help you improve flexibility, reduce tightness, and ultimately, make your workouts more efficient and safe. Improving your mobility makes these daily activities easier—"you can move more freely," Atkins says. Sit on the floor with your knees bent and feet flat on the floor. You should feel the stretch in your lower back, which can help improve overall mobility and help reduce back pain. Bend your right knee into your chest, grasping it with your hands to pull it closer. Feeling stiff always is not a good sign. Multiply the effects of exercise & lose weight. Begin by bracing your hands on a wall in front of you. Begin standing, stepping one foot roughly two feet behind you. Holding static stretches may be the simplest method to improve flexibility. Bring the soles of your feet together and allow your knees to open up and move closer to the floor. Take deep breaths, and hold for four sets of eight. "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." Straighten and extend your arms and squeeze your shoulder blades together. 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. Begin seated on the floor, knees bent out to your sides and soles of your feet touching. Downward Dog To Cobra Stretch. Squeeze your butt; this will allow you to stretch your hip flexor even more. As we age, our muscles get shorter and less elastic, she adds. Now lean forward into the corner until you feel your chest and shoulder muscles stretch. Tight hamstrings? Stand with your feet together. If you prefer, you can have them slightly apart. If you're too tight to bend over, simply press your knees down. However, research has shown that stretching can help improve flexibility, and, consequently, the range of motion of your joints. This one stretches your hip flexors. 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. Set compelling goals. Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor. Sit on the floor with your legs stretched in front of you. Download it now! Hold for 30 seconds, switching your leading leg. As your mobility increases, you'll be able to stretch further and roll your body further. 10 Stretches to Increase Flexibility. 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. 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. 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. Bend your right elbow and reach your right hand to touch the top middle of your back. You should feel this in your right-side pectoral muscles. This is because strength training essentially causes microscopic tears in muscle fibers. The doorway chest stretch is similar to the corner stretch, but instead your arm is extended straight. 1. Lie on your back with both legs extended. Hold for a 15 to 30 seconds. Keep your bottom leg straight and bend your top knee so your foot is by your butt. As we age, our muscles get shorter and less elastic, she adds. Drape your opposite arm across your bent knee and twist toward it until you feel a stretch in your glute and outer hip. Its primary role is external rotation, Atkins says. Reach your left hand overhead and grasp just below your right elbow. 10 Stretches to Increase Flexibility. 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. 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. 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. Begin by finding a corner in your house or office. 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. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Grab onto the back of your right leg and gently pull it toward your chest. Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides. Hold this stretch for 30 seconds to 2 minutes. You can improve flexibility of specific muscles as well as the entire body with these 10 simple exercises: 1. "I like the pretzel stretch because it stretches multiple important postural muscles in one stretch, which can be a huge time saver," Cyrelson says. Begin standing, extending one arm across your body. Step backward into a lunge with your right foot. Find out which exercises and stretches … Since the piriformis crosses over the sciatic nerve, "if it is tight, it can result in sciatic nerve irritation," Cyrelson says. Bend your right knee and hip up toward your chest as far as you can, and let it drop to the floor. Lie on your back with your knees bent and your feet on the floor about hip-width apart. Stretches neck, back, glutes, hamstrings, calves, The piriformis muscle is a deep internal hip rotator, located on the outside of the butt. Tuck your toes under and push your hips back over your knees. Before stretching, warm up with light walking or jogging for 5 -10 minutes. Sit tall on the floor with the soles of your feet together, knees bent out to sides. However, there is one thing to remember before start a stretching program. Now, grasp your elbow with your opposite hand and gently pull, creating a deep tricep stretch. Ditch counting calories. Lie on your back with your feet flat on the floor. Before long, you’ll find yourself bending into positions you had no idea you were capable of! 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. "It is uncomfortable and it takes time, so people don’t like to do it," Cyrelson says. Hip Flexor Stretches. Stand up straight and join your heels. Hold for 30 seconds, then step your right foot back under you and repeat on the left leg. Stiff hips? Taken straight from your Sunday morning yoga session, the Downward Dog into Cobra Stretch is an excellent stretch for the back. Begin seated on the floor, knees bent out to your sides and soles of your feet touching. Lean forward from your hips over your extended leg, tip-toeing your fingertips toward your toes. There’s no real trick to improving your flexibility. Kneel on your left knee. 1. Train movements, not muscles. Once your flexibility increases, you can try gripping your ankle and pulling yourself forward further for a deeper stretch. "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." To deepen the stretch, gently press down on your head with your left hand. The scissor hamstring stretch can be done anywhere with a level surface. Lie on your stomach with your legs straight out behind you. 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. Perform a full stretch routine daily if possible. Seated butterfly stretch works on your inner thighs, groin, and hips. Lie on your back and pull your knees into your chest with both hands. Sit up just enough to feel a nice stretch in your lower back. Standing Quad Stretch. Bring your right leg forward and sink down so the outer edge is resting on the floor. Follow Along to this stretching routine to help improve flexibility for dance, cheerleading and more. Keep your left foot flexed. 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. When you feel a comfortable stretch, hold there. Keep your right foot flexed. Harness the benefits. Seated Groin Stretch. 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. Press back to straighten the front leg for a deep hamstring stretch. Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted. 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. Tip: This stretch may take a while to perform fully, so rest your fingertips as close together as possible when first starting. Stretching out your muscles after your workouts (or in general) helps to make your workouts more efficient and safe. But relieving tension in your neck can make a positive impact on the rest of your upper body, from your shoulders to your spine. Bend one knee, keeping the other extended. 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. Keep it perpendicular to your body (not in front or behind you). Go for whatever is more comfortable for you. "This specifically stretches the piriformis and iliopsoas muscles (essentially your hip rotator and flexor muscles) and the IT band. Hold for 15 seconds and then switch sides. "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. Be sure to breathe and keep your upper body and core engaged so you don’t round your back forward. A Cobra stretch is another yoga pose that people commonly use to improve flexibility: Lie on the stomach facing the ground. Lie on your stomach with both arms extended to the sides so your body is in a T shape. Chances are there’s a little envy thrown in with that awe, as you wouldn’t mind that same level of flexibility for yourself. 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. Alright, let’s get right to it. Below are two stretching routines to improve flexibility, split between your upper and lower body. Stretching is a vital part of any exercise or fitness regimen. Luckily, improving your flexibility and mobility isn't hard. Begin lying on your stomach with your hands on the floor beneath your shoulders. He suggests using pillows or a rolled up towels as bolsters under your knees if you need the support at first. "Deep internal rotators, while small, produce a lot of the movement at the hip and are often overlooked." Lean forward, stretching your left hip toward the floor. Muscles in your legs can get tight after exercising or playing sports. Cross your right leg over your left, and place your right foot flat on the floor. Bend your right leg, while working to keep your left heel on the ground. "The front thigh is safely on the ground in a position that doesn't cause too much stress. All you need to do is click the banner below and you’ll get my Workout Recovery Formula – for FREE! Hold your top foot with your hand, pulling it toward your butt. Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead. Stretches like lunges, push-ups, and rotating stretches work best. Here are 2 easy stretches to help improve neck flexibility, posture, and relieve neck pain! The best way to do this stretch in order to develop flexibility is the active isolated stretching method. It's a good option for people who have extremely tight hip flexors, she adds. Lift your chest forward, without curling your back and keep shoulders down. 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. Hold for 30 seconds and then switch sides. 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. Now without further ado, below is a list of stretches to improve flexibility you can do anywhere at any time. 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