Best Stretching Exercises For Flexibility

Best Stretching Exercises For Flexibility

Improving flexibility and mobility is not that hard as you think! 

Flexibility plays a significant role in our daily life. An active person can do a task faster and easier than a lazy person. It may be because of their flexibility level. Flexibility helps you reduce muscle stress, increases mobility, and prevents other movement injuries. 

You can improve it by following a stretching routine for flexibility. Here we have listed the best stretching exercises for flexibility beginners. 

In this article, you will surely get an answer to why flexibility is important by following a complete flexibility stretch workout. 

List of Best Stretching Exercise For Flexibility-

Flexibility is necessary for an active lifestyle. Here is the list of excellent stretching exercises for flexibility- 

Piriformis Stretch exercise 

The piriformis muscle is situated outside of the butt, and it is a deep internal hip rotator. Its main objective is the external rotation of the butt. 

Stretching the piriformis can make your movement flexible that can prevent or treat potential future sciatica.

For exercising this exercise, follow the below-mentioned steps-  

  • At first, you need to sit and extend both your legs in front of you.
  • Keep your right leg flat on the floor and cross your left leg over your right straight leg.
  • Now Place your left hand behind your body on the floor.
  • And keep your right hand on your left quad or your right elbow on your left knee and press it as you twist your torso.
  • If the spinal rotation hurts your back, move it slowly and use your hands to pull your stretch.

This flexibility exercise will help you stretch your back, hips, and glutes.

Standing Hamstring Stretch

Standing hamstring stretch is an easy exercise that you can do without using any special equipment. All you need to do is follow the below-mentioned steps-

  • At first, you need to stand tall in such a way that your feet hip-width looks apart.
  • Then, bent your knees slightly by keeping arms both the sides as you bent.
  •  Exhale out the breathe as you bent forward at the hips and lower your head toward the floor while keeping your shoulders, head, and neck relaxed.
  • Now keep your arms around the back part of your legs. 
  • Keep those hands wrapped for around 1 to 2 minutes.
  • Flex your knees and roll up when you are finished.

It is the best flexibility exercise that will stretch your back, glutes, neck, calves, and hamstrings.

Lunge With Spinal Twist

Lunge with a spinal twist is helpful for the office going people who sit for several hours. It will help your stretch out your muscles and aid posture-related pain.

Lunge with a spinal twist will open your hip joints and muscle. Regular exercise will improve the mid-back mobility of your body.

  • At first, stand still with both feet together.
  • Now place your left foot forward.
  • After taking a position, bend your left knee and form yourself for a deep lunge by keeping your right leg straight behind.
  • You will finally feel a stretch at the front of your right thigh.
  • Now keep your right hand on the floor and twist and extend your upper left body toward the ceiling.
  • Keep that position for 1 to 2 minutes; you will feel stretched in arms and legs.
  • Once you are done with one side, repeat the same procedure o the other side.

This exercise will help you stretch your quads, back, and hip flexors.

Frog Stretch 

The frog stretch helps you target tights spots in the groin/hips, which will help you aid if you are a professional athlete or a runner. Almost all of us sit and cross our legs, leading to lower back pain and tight hips. This exercise will help you relieve that pain, follow these simple steps-

  • Start your training on all fours.
  • Open and place your knees wider than the width of your apart shoulders.
  • Place your toes out and keep the inner edges of your feet straight on the floor surface.
  • Slide your hips back toward your heels.
  • Now move from your hands to your forearms to feel that deep stretch, if possible.
  • Stay in the position for about 45 seconds to 2 minutes.

90/90 Stretch

90/90 stretch is a good option for people who have too tight hip flexors.

During this exercise, you put a thigh front safely to tress your legs and glutes. Make sure that it doesn’t cause you much stress. Follow these simple steps-

  • Sit down with keeping your right knee bent in front of you at 90 degrees. 
  • Now take your left leg backward perpendicularly. Hold your right foot flexed.
  • Keep both your legs flat on the floor.
  • Now place your left knee to the left to bend the knee behind you. Keep your left foot flexed.
  • Hold your right butt cheek on the floor surface. 
  • Hold that position for 45 seconds to 2 minutes.
  • Once you are done with one side, repeat the same procedure for the other side.

Knee to Chest Stretch exercise 

Follow these simple steps- 

  • At first, you need to lie down on your back with the legs extended on the floor’s surface.
  • Now pull your right knee gently towards your chest while placing the left leg extended straight and your back on the floor. \
  • Hold this position for 45 seconds to 2 minutes as per your strength.
  • Once you are done with the right leg, repeat the same procedure for the left leg.

This exercise will help you Stretch your hips, hamstring, and lower back.

Triceps Stretch

Triceps stretch is an essential flexibility exercise, all you need to do is follow these steps-

  • Sit and kneel your knees.
  • Now stand tall with your feet hip-width apart.
  • After taking that position, extend your arms overhead.
  • Now, flex your right hand so that it could touch the middle top of your back.
  • Place your left-hand overhead and hold your right elbow to feel the stretch.
  • Now softly pull down your right elbow towards your hand,
  • Once you are done with the right elbow, repeat the same for the left elbow.

This exercise will help you stretch your shoulders, neck, back, and, triceps.

Sphinx Pose exercise 

This pose stretch will help your lower back gently by engaging your abs. Follow these simple steps to take a sphinx pose-

Lie down on your stomach, and your legs extended straight, touching the surface. 

  • Now keep your elbows and forearms under your shoulders on the floor. And slowly lift your chest.
  • Now press your thighs and hips into the floor by keeping your shoulders relaxed.
  • Extend your arms and chest to feel a nice stretch in your lower back
  • Don’t rush and stop immediately if you feel any pain or discomfort.

Seated Shoulder Squeeze stretch exercise 

Seated shoulder squeeze stretch exercise is beneficial because it releases tension in the upper back and relieves the pain from poor posture.

All you need to do is follow the below-mentioned steps-

At first, Sit down with your knees bent ad feet flat on the floor. 

  • Fasten your hands behind the lower back.
  • Extend and straighten your arms as much as possible.
  • Now squeeze your shoulder blades together.
  • Make a set of 3 seconds and repeat and release for greater flexibility.
  • Repeat this exercise for about 5 to 10 times.

Butterfly Stretch exercise 

The butterfly stretch is the most common stretching exercise that will help you stretch out your muscles and joints. All you need to do is follow these simple below- mentioned steps.

  • Sit tall and keep both the soles together on the floor by keeping your knees bent on the sides.
  • Grab your feet and engage your abs while slightly lowering your body towards your feet. 
  • If your body is too stiff, then press your knees down. 
  • Stay in that position to feel the stretch for 45 seconds to 1 minute.

This exercise will help you stretch your glutes, thighs, hips, and back.

 

Side Bend Stretch exercise 

Follow these simple steps to perform this exercise- 

  • Sit and kneel on the floor with your back straight, legs together, and core tight.
  • Now extend out your left leg to the left side. Hold it at 90 degrees to your entire body. 
  • Now extend your right arm overhead and left arm on the leg and softly bend the right arm to the left-hand side.
  • Hold your hips forward.
  • Keep this stretch for 45 seconds to 1 minute.
  • And now, repeat this procedure for flexibility routine. 

This exercise will help you Stretch your hips, inner thigh, groin, and obliques.

Lying Pectoral Stretch exercise 

This is a great stretching exercise that you must do before or after pushing motions. Follow these simple steps to do a lying pectoral stretch-

  • Lie down flat on your stomach with arms extended to both sides of your body.
  • Place your body in a T shape.
  • Now push off the surface with your left hand’s help and bend your left knee for stability as you roll to your right side. 
  • It will help if you feel the stretch on the right side of your pectoral muscles.
  • As your flexibility increases, you’ll be able to stretch and roll your body more.
  • Now you can switch it for the other side to repeat the same procedure.

This exercise will help you to stretch your shoulders and chest.

Lunging Hip exercise to Stretch

Here are the simple steps to do this stretching exercise-

  • Kneel your left knee. And keep your right foot on the floor surface flat. 
  • Lean forward and stretch your left leg and hip toward the floor.
  • Now squeeze your butt, which allows you to stretch your hip muscles even more.
  • Stay in the position for about 45 seconds to 2 minutes.
  • If you are done with one side, then switch and repeat.

This exercise will help you stretch your quads, glutes, and hips.

Pretzel Stretch exercise 

The pretzel stretch exercise is a simple exercise that will help you remain relaxed and flexible. All you need to is follow these simple steps-

  • At first, you need to lie down on your left side while keeping your head on your arm.
  • Now, push your right knee and hip upwards to your chest.
  • Now push your left knee and hold your left foot with the help of your right hand.
  • Make sure to maintain that straight line as you move your top shoulder blade towards the floor.
  • Turn the head to look over the right shoulder for more of a spinal twist.

This exercise will help you stretch your glutes, hips, quads, back, and oblique.

Seated Neck Release

Stretch the neck to relieve the tension in your neck. This exercise will make a positive impact on your upper body. It will relax your body from the shoulders to the spinal part.

Follow these simple steps to exercise the seated neck release-

  • Lie and sit down by keeping your chest lifted and back straight. 
  • Now try to drop the left ear to the left of your shoulder.
  • Feel the neck stretch, and try to make it deeper by gently pressing down on your head. 
  • Stay in the same position for 45 seconds to 2 minutes.

 

Standing Quad exercise 

Follow these simple steps to do standing quad stretch exercise- 

  • At first, you need to stand still by placing your both feet together.
  • Now grab your left foot with your left hand’s help and bend your left knee upwards toward your butt. 
  • If you want to make it more stable, then you can keep your right hand on the wall to take support.
  • Now squeeze the glutes to enhance the leg stretch.
  • Stay in that position for 45 seconds to 1 minute.
  • Once you are finished with one leg, repeat the same procedure using the other leg.

This exercise will help you stretch your quads.

Extended Puppy stretch exercise 

Follow these simple steps-

  • Start your training on keeping your forearms and foots on the floor.
  • Extend your arms forward and wrap your toes under.
  • Apply a force on your hips up and back toward your heels.
  • Now extend your arms straight and push through the palms to keep them engaged.
  • Now hold the same position for 45 seconds to 1 minute.

Lying Quad exercise for better flexibility

Follow these simple steps to do this exercise- 

  • At first, you need to lie flat on one side.
  • Now hold your bottom leg and extend it straight.
  • Now bend your knee in such a way that your foot remain by your butt.
  • Grab your top foot and slightly pull it forward your butt.
  • Now stable your hips as you pull.
  • Hold the same position for about 45 seconds to 2 minutes.
  • Now switch sides and repeat.

Figure Four flexibility exercise

 Figure four stretch specifically stretches the piriformis and iliopsoas muscles. It is a gentle approach towards relieving your muscles and bones related to knee pain or sciatica. You can follow these simple steps to do this fantastic exercise- 

  • At first, lie down flat on your back with both your feet touching the surface of the floor.
  • Now cross your left foot over the right leg.
  • Now you need to lift the right leg off the surface.
  • Hold the back of your right thigh and softly pull it forward your chest.
  • Once you start feeling comfortable with the stretch, hold there.
  • Maintain that position for at least 45 seconds to 2 minutes.
  • Once you are done with one side, repeat the same procedure for the other side. 

This exercise will help you stretch your glutes, lower back, hips, and hamstrings.

Final Words 

Good flexibility is an element of a healthy lifestyle.

In this article, we have listed the best stretching exercise for flexibility beginners that will help you improve your flexibility. The flexibility enables you to improve your blood circulation, arthritis, kidney problems, and diabetes.

You will surely get better results by following the above-mentioned stretching routine for flexibility. The flexibility stretch workout will help you lead an active and healthy lifestyle.

Comment down below if you found this article helpful.

Khwahish Goyal

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