Flexibility plays a more important role in our well-being than we may realize. Experts believe that good flexibility helps you to achieve better results in your training, increases mobility and muscle coordination, reduces muscle pain, and prevents injuries. Good flexibility also improves blood circulation, and it may play an important role in preventing some serious illnesses too.
1. Cat-cow stretch
A cat-cow stretch is great to start to warming up the spine, it also works on the flexibility of the back, neck, and shoulders.
- Get on your hands and knees.
- Arch your back slowly, dropping your stomach to the floor and raising your head up.
- Pause for a few seconds.
- Slowly round your back up like a cat.
- Repeat 10 times.
2. Back extension stretch
The back extension stretch is fantastic for stretching your back, just make sure that you don’t overextend it. If you feel any pain or discomfort on your neck, you probably went a bit too far.
- Lie down on your stomach.
- Come up on your elbows keeping your stomach down to the floor.
- Then push up on your hands, in a pseudo push-up position, but still keeping your hips on the ground.
- Hold it for 30 seconds, repeat 3 times.
3. Bridge stretch
The bridge stretch is not just an effective core exercise, it’s also good for stretching the neck, spine, thighs, and hips.
- Lie on your back with your knees bent.
- Slowly raise your hips up, keeping your shoulders on the floor and your feet flat.
- Hold it for 30 seconds, repeat 3 times.
4. Side angle stretch
The side angle stretch works on multiple muscles, the spine, groin, hamstrings, and abs.
- Step your feet about 5-feet apart.
- Place your arms out so they are parallel to the ground.
- Lean to your right side, bending the right knee, and resting your right elbow on your knee.
- Extend your left arm to the ceiling, keeping a straight line from your left foot to your left hand.
- If you can, lower your right hand to the floor behind your right foot.
- Hold for 30 seconds.
- Repeat on the other side.
5. Extended puppy stretch
The extended puppy stretch is great for the entire upper body, including the back, shoulders, and arms.
- Get on all fours keeping your hands under your shoulders and your knees directly under your hips.
- Slowly move your hands forward, lowering the chest down to the floor.
- Keep your arms off the floor.
- Hold for 30 seconds and slowly move to the starting position.
- Repeat 3 times.
6. Side lunge stretch
Let’s move to the legs, starting with this side leg stretch. It works on the legs and hips.
- Start from standing straight with your feet double shoulder-width apart.
- Slowly transfer your body weight to your right side.
- Lunge to your right side.
- Hold for 30 seconds.
- Repeat 3 times on each side
Note: Avoid leaning forward, or bending your knee over your toes.
7. Seated hamstring stretch
Let’s continue working on the legs with this simple hamstring stretch.
- Sit on the floor with both legs out straight in front of you.
- Extend your arms and lean forward, trying to reach as far as you can, keeping your legs straight.
- Hold for 30 seconds.
- Repeat 3 times.
Note: If you have low back pain, be careful with this move, and avoid any discomfort in the back area.
8. The hurdler hamstring stretch
This hurdler hamstring stretch works on the flexibility of the hamstrings and calves.
- Sit on the floor with one leg out straight.
- Bend the other leg at the knee and place its foot near the opposite inner thigh.
- Extend your arms overhead and lean forward over the straightened leg.
- Hold for 30 seconds.
- Repeat on the other leg.
9. Seated straddle stretch
The seated straddle stretch works on increasing the flexibility on the inner and outer sides of the legs.
- Start in a seated position.
- Stretch your legs out to the sides as far as you can.
- Extend your arms forward as far as you can.
- Hold for 30 seconds.
10. Seated spinal twist
