Increasing flexibility through stretching is one of the basic tenets of physical fitness.Improve your flexibility and loosen up your muscles with these streching exercise:
1. Knees to Chest strech
- Lie on your back and pull your knees into your chest with both hands.
- Keep your lower back on the floor
- Hold for 30 seconds to 2 minutes.
- Stretches lower back, glutes
2. Standing Quad Stretch
- Stand with your feet together.
- Bend your left knee and use your left hand to pull your left foot toward your butt. Keep your knees together.
- If you need to, put one hand on a wall for balance.
- Squeeze your glutes to increase the stretch in the front of your legs.
- Hold for 30 seconds to 2 minutes.
- Repeat on the other leg.
3. Reclining Bound Angle Pose
This is an excellent stretch to do both as a gentle warm-up and at the end of a workout as a releasing pose. 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. He suggests using pillows or rolled-up towels as bolsters under your knees if you need the support at first.
- Lie on your back.
- Bring the soles of your feet together and allow your knees to open up and move closer to the floor.
- Hold for 30 seconds to 2 minutes.
Stretches inner thighs, hips, groin
4. Extended Puppy Pose
- Start on all fours.
- Walk your arms forward a few inches and curl your toes under.
- Push your hips up and back halfway toward your heels.
- Push through the palms of your hands to keep your arms straight and engaged.
- Hold for 30 seconds to 2 minutes.
Stretches back, shoulders, glutes
5. Sphinx Pose
- Lie on your stomach with your legs straight out behind you.
- Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.
- Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed.
- Sit up just enough to feel a nice stretch in your lower back. Don’t hyperextend, and stop immediately if you start to feel any discomfort or pain.
Stretches lower back, chest, shoulders
6. Triceps Stretch
- Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.
- Bend your right elbow and reach your right hand to touch the top middle of your back.
- Reach your left hand overhead and grasp just below your right elbow.
- Gently pull your right elbow down and toward your head.
- Switch arms and repeat.
Stretches neck, shoulders, back, triceps
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