15 best flexibility exercises to stretch your whole body

15 best flexibility exercises to stretch your whole body

Stretching and flexibility have become an exercise routine in themselves, and rightly so. Stretching is known to improve flexibility, increase range of motion, improve posture, decrease back pain, improve blood flow to the muscles, decrease tension headaches and is great for relieving stress.

Previously, it was a hard and fast rule you needed to do flexibility exercises or stretching before your workout or exercise routine; however, research has shown that this is not necessarily the case.

It's a good idea to warm up your muscles by taking high steps, walking lunges, or walking briskly. Stretching is best done when the muscles are warmed up.

1. Standing hamstring stretch

Stretching the hamstrings improves pelvic mobility and decreases restriction of the lower back. Tight hamstrings can pull the pelvis, reducing the natural curve of the spine, which can increase pain.

Stand straight with your spine in a neutral position, extend your right leg with your heel sunk into the ground and your toe pointing upward. Bend your left knee slightly and lean forward slightly at hip level while keeping your spine straight. Put your hands on your right thigh.

Hold for 10-30 seconds, repeat up to 5 times on each leg.

Targeted areas: hamstrings, lower glutes, lower back.

2. Stretching the standing hip flexion

People who sit four or more hours a day are at risk of having tight hip flexors. The tightness of the hip flexors is one of the main causes of back pain.

Stand in the lunge position with your right foot forward and your knee bent about 90 degrees. Place your hands on your lower thigh just above your knee. Push your hips forward and you should feel a stretch in the front of your upper left leg.

Hold for 10-30 seconds, repeat up to 5 times on each leg.

Target areas: hips, groin flexibility, thighs

3. Quadruple standing stretch

The quadriceps muscles activate each time we take a step. It is essential to keep these muscles loose and free from any restrictions.

Stand upright, shoulders apart, toes pointed forward. Bend the left knee up the heel towards the buttocks and grab the ankle. Gently pull the leg so that your left knee is pointing toward the floor.

Hold for 10-30 seconds, change sides, repeat 5 times on each leg.

Target areas: Quads, hips, groin flexibility

4. Stretching the cat

Stretching the cat lengthens the muscles that descend along the sides of your spine. These muscles tend to tighten by staying in one position for too long. It's a great morning stretch after a good night's sleep.

The starting position is on the hands and knees, the head at chest level, in line with the tail bone. Breathe deeply and, when you exhale, pull your stomach muscles toward your spine while you bend your spine toward the ceiling.

Hold for 10-30 seconds, repeat 5 times.

Target areas: mid back, upper back, pelvis

5. Figure four Stretch

The sciatic nerve crosses the piriformis muscle. It is essential to prevent this muscle from tightening and entering the spasm as it can irritate the sciatic nerve.

Sit in a chair in an upright position with your shoulders aligned with your hips. Cross your right ankle over your left knee in position four. Gently press on the right knee.

Hold for 10-30 seconds, repeat 5 times on each leg.

Target areas: piriformis muscle, hips, glutes

6. 90/90 Stretch

This stretch targets areas of the hips that are difficult to stretch. Relax if you cannot get into the 90/90 position immediately. The simple fact of being able to access this position gives you excellent mobility of the hip.

Sit on the floor with both legs bent, hands behind you for support, position your right leg as if you were going to sit cross-legged, with your knee at 90 degrees so that your knee and your foot are aligned . Bring the other leg to the side so that the inside of your thigh touches the ground and your foot is behind you. Keep your knee at 90 degrees with                                                                                           your knee and foot aligned.Keep your spine straight.

7. Triceps stretching

Tricep stretching exercises improve shoulder mobility, allowing your neck to move more freely, which reduces the risk of injury.

Raise your left arm toward the ceiling with the palm facing out. Bend your elbow so that your palm is facing your upper back and your middle finger is aligned with your spine. Reach out with your opposite hand and gently push over your left elbow with your opposite hand.

Hold for 10-30 seconds, repeat 5 times.

Targeted areas: triceps muscles, back of shoulders

8. Butterfly Stretch

Butterfly stretches improve groin flexibility and also provide a good stretch for the inner thigh muscles.

Sit on the ground with both knees bent and feet close together, gently drop your knees to the ground (like butterfly wings). Move your feet forward and backward to adjust the amount of stretch, gently stretching your legs. Don't bounce.

Hold for 10-30 seconds, repeat 5 times.

Targeted areas: inner thighs, hips, groin flexibility

9. Stretching the side folds

Lateral bending exercises improve the movements of the torso and spine, reducing the incidence of mechanical lower back pain.

Raise your right hand towards the ceiling, bend your upper body and reach out to the left. Keep your body facing forward and do not twist your trunk.

Hold for 10-30 seconds, repeat 5 times.

Target areas: sides, lower back, shoulders

10. Hip flexor stretch

Your hip flexors attach to your pelvis. Keeping the pelvic muscles flexible is vital for maintaining lower back health.

Put yourself in a lunge position and place your knee and shin on the floor. Tuck your butt under and push your hips forward. You should feel a stretch up at the front of your hip.

Hold for 10-30 seconds, repeat 5 times.

Targets: hips, lower abs, upper quadriceps

11. Lying pectoral stretch

It is one of the best movements to open your chest and relieve the stiffness of your shoulders.

Lie face down with your hands clasped behind your neck. Let the elbows fall to the floor until a stretch is felt on the inside of your arms and chest.

Hold for 10-30 seconds, repeat 5 times.

Target areas: chest, shoulders

12. Stretch from knee to chest

This exercise should be one of your regular activities after training. It's easy to do, but it has many advantages. From the opening of the joints of the lower spine to the stretching of the upper glutes, it is good for central mobility.

Lie face down, bring one knee to your chest. Grasp the thigh and pull the leg toward the chest.

Hold for 10-30 seconds, repeat 5 times.

Target areas: glutes, lower back

13. Sitting neck release

The neck is very sensitive to muscle tension and is often forgotten during post-workout stretches. This exercise allows your neck to move properly, and it's a sure way to decrease headaches and muscle tension in your neck and shoulders.

Sit on the floor cross-legged or on a chair, extend your right arm to the floor and bend your neck to the left. Use your left hand to reach and gently pull your left ear toward your left shoulder (you shouldn't feel any discomfort).

Hold 10-30 seconds, repeat 5 times alternately on each side.

Target areas: neck muscles

14. Stretch lying

Extending the quad stretch is another way to mobilize your hip flexors and keep your groin muscles flexible, allowing you to keep your pace in top shape.

Lie face down, prop up your head, place your legs hip-width apart. Bend your right knee and grab it around your ankle, pulling your knee toward your buttocks.

Hold 10-30 seconds, repeat 5 times on each side.

Target areas: quadriceps, hips, groin flexibility

15. Hamstring stretch

Another variation in the stretch of the hamstrings, relaxing this muscle group, plays a vital role in mobilizing your heart.

Lie face down with both legs bent. Grab behind your right thigh and straighten your leg while gently pulling it toward your chest.

Hold 10-30 seconds, repeat 5 times on each side.

Targeted areas: hamstrings, hips, lower glutes.