When we think of health and well-being we mostly think; good nutrition, self-care and exercise. And whilst they are all important aspects of good health, so is flexibility. The benefits of exercising for flexibility are many. Increased flexibility can lead to improved range of motion in the joints, less pain and stiffness in the muscles and connective tissues, increased circulation, and improved posture. Flexibility exercises can also help reduce the risk of injuries by keeping the muscles and tissues around the joints strong and healthy.
Stretching is one of the most common and effective methods of increasing flexibility but Yoga and Pilates are also great options. There are a number of different ways to exercise for flexibility but the most important thing to take note of is that your flexibility training or program should be catered to your needs, sport or injury.
The Best Exercises For Flexibility Training, Balance, And Muscle Endurance
It’s important to include a variety of stretches in your routine to target as many muscle groups as possible. Muscles, joints, ligaments, fascia, and our organs; they never work alone so it’s important to isolate muscles and also use compound movements to strengthen and lengthen several structures.
Below are different stretching exercises that target different areas of the body. They are excellent for any level of fitness, strength and flexibility as they can be scaled to suit your ability and can be done in the comfort of your living room floor!
Exercise 1: Lunge With Spinal Twist
This stretch helps improve balance, strength, flexibility, and range of motion in the hips and spine. It’s a great way to stretch and strengthen the muscles around the hip joints targeting the glutes, quadriceps, hamstrings, and erector spinae.
How It Works
To do this exercise:
- Start by standing with your feet together.
- Take a big step forward with your right foot and lower your body into a lunge.
- As you lower into the lunge, place your left hand onto the floor and raise your right hand toward the ceiling as you
- twist your torso toward your right leg.
- Hold this position for a few seconds, then return to standing and repeat on the other side.
- Do 2-3 sets of 10-12 repetitions on each.
Exercise 2: Figure Four Stretch
This targets the muscles around the hips and thighs including the glutes, hip flexors, and hamstrings. This is a great stretch to do before and after a workout and is excellent for improving hip strength and mobility.
How It Works
To do this exercise:
- Start by lying on your back with both knees bent and feet flat on the floor.
- Place your right ankle onto your left thigh just above the knee.
- Use your left hand to pull your right knee toward your chest as you simultaneously press your right ankle into your left thigh.
- Hold this position for a few seconds, then repeat on the other side.
- Do 2-3 sets of 10-12 repetitions on each side
Exercise 3: Cobra Pose
This is a great exercise for the entire back including the erector spine, lats, and rhomboids. It also stretches the front of the body including the chest, shoulders, and abs. It is important to note that this stretch is about lengthening the body up and not about extending back into the lower back. Make sure your shoulders are not shrugged and you are lifting tall and proud through the chest.
How It Works
To do this exercise:
- Start by lying on your stomach with your feet together and your palms flat on the floor beside your shoulders.
- As you inhale, press your palms into the floor and lift your head, chest, and upper back off the floor.
- Keep your lower back pressed to the floor and your thighs engaged as you hold this position for a few seconds.
- As you exhale, release back down to the starting position.
- Do 2-3 sets of 10-12 repetitions.
Exercise 4: Butterfly Stretch
This stretch helps open up the hips and groin area. It’s a great way to release tightness in these muscles and improve the range of motion. If you find it difficult to sit tall on your sit bones, place a bolster, pillow, or block under your buttocks to help sit tall and prevent the lower back from rounding.
How It Works
To do this exercise:
- Start by sitting on the floor with your knees bent and your feet together.
- Use your hands to hold your feet and pull your knees toward your chest.
- As you exhale, press your knees outward against your hands as you open up your legs into a butterfly position.
- Hold this position for a few seconds, then release and repeat.
- Do 2-3 sets of 10-12 repetitions.
Exercise 5: Shoulder Stretch
This stretch helps release tension in the neck and shoulders and helps to improve flexibility.
How It Works
To do this exercise:
- Start by standing with your feet shoulder-width apart next to a door frame
- Reach your right arm across your body and grab hold of the door frame with your thumb pointing up.
- Lean your body away from the door frame to increase the stretch
- Hold this position for a few seconds, then repeat on the other side.
- Do 2-3 sets of 10-12 repetitions on each side.
Exercise 6: Triceps Stretch
This stretch helps improve flexibility in the triceps. It’s an area that can be easily neglected but it’s a really great way to release tightness in the shoulder, and help to improve the range of motion in the shoulder, chest, and back.
How It Works
To do this exercise:
- Start by kneeling in front of a chair.
- Bend at the elbows and rest the elbows onto the chair whilst trying to press your head and body towards the floor.
- Try to keep the palms flat on the back
- Hold this position for a few seconds, then repeat on the other side.
- Do 2-3 sets of 10-12 repetitions on each side.
Exercise 7: Shoulder Squeeze
This stretch helps improve flexibility in the shoulders and upper back. It’s a great way to release tightness in these muscles and improve the range of motion.
How It Works
To do this exercise:
- Start by standing with your feet shoulder-width apart next to a door frame
- Reach your right arm across your body and grab hold of the door frame with your thumb pointing up. on your left shoulder.
- Use your left hand to grab your right elbow and pull it toward your left shoulder.
- Hold this position for a few seconds, then repeat on the other side.
- Do 2-3 sets of 10-12 repetitions on each side.
Exercise 8: Side Bend
Our spine is designed to bend forwards (flexion), backwards (extension), to the side (lateral flexion) and twist (rotate). If we are lacking these movements in any direction, the body will overcompensate which can create imbalances and/or mobility issues.
How It Works
To do this exercise:
- Start by standing with your feet shoulder-width apart.
- Reach your arms out to the sides at shoulder height with your palms facing forward.
- As you exhale, bend to the right side as far as you can while keeping your left hand on your hip.
- Hold this position for a few seconds, then release and repeat on the other side.
- Do 2-3 sets of 10-12 repetitions on each side.
This can also be done seated if you prefer more support.
- Sit with your back straight. Place a pillow on your right thigh so that when you bend to the right, you have extra support and stability.
- Repeat the above instructions.
Exercise 9: Hip Flexor Lunge
This hip flexor stretch helps to both improve flexibility and strengthen the hips as it’s an active stretch.
How It Works
To do this exercise:
- Start by standing with your feet shoulder-width apart.
- Step forward with your right foot and lower your body into a lunge position so that your legs, when bent are at 90 degrees.
- Make sure your hips are “square” pointing straight ahead and tucked under ( pubic bone towards belly button)
- As you exhale, slowly deepen into the stretch by kneeling down further, not losing the pelvic tuck.
- Hold this position for a few seconds, then release and repeat on the other side.
- Do 2-3 sets of 10-30 seconds
Exercise 10: Chest Stretch
Stretching the chest is super important for many reasons and since we are living in an age where we are either stuck to a desk or glued to our phones, this is really important to counteract those postures.
How It Works
To do this exercise:
- Start by standing in a doorway
- Place your left arm onto the door frame with your arm 90 degrees at the shoulder
- Slowly move your body forward whilst your left arm stays anchored to the doorframe.
- Hold this position for a few seconds, then release and repeat on the other side.
- Do 2-3 sets of 10-12 repetitions.
Exercise 11: Glute Supine Figure 4 Stretch
This stretch helps improve flexibility in the glutes. It’s a great way to release tightness in an uploaded position, making it a great stretch for those who want to manage the intensity of this stretch.
How It Works
To do this exercise:
- Start by lying on your back with your feet flat on the ground and your knees bent.
- Bring either ankle to rest on the opposite thigh just above the knee, forming a figure four
- Reach through your bent knee and interlace the fingers around the back of the leg still on the ground (if this is difficult, use a towel or band).
- Pull towards your chest until you feel a stretch.
* Make sure your lower back stays in contact with the ground.
Exercise 12: Quadriceps Couch Stretch
This stretch helps to release tension in the quad at both the distal and proximal ends of the muscle (top and bottom of the muscle).
Place a pillow on the ground in front of your couch or wall and come to the ground.
How It Works
- Bend your left knee on the pillow and place your shin along with the couch (or a wall) with your toes pointed upward.
- Keep your left thigh in line with your body. (if you are really tight through the quad and this is hard to do, you can either bend slightly at the torso or move the knee away from the couch so the stretch is not as strong. Adjust as needed)
- Place your right foot in front, aligning your knee above your ankle.
- Elongate your spine, tuck your pelvis under (think pubic bone to belly button), and engage your core and glutes.
- Keep your hips square.
- Hold for at least 45 seconds.
Exercise 13: Hamstring Stretch
This stretch helps improve flexibility in the hamstrings. It’s a great way to release tightness in these muscles and improve the range of motion.
How It Works
To do this exercise:
- Start by lying on your back with one leg straight and one leg bent.
- Bring the bent leg close to your chest so your thigh is flat to your torso or close to it. Interlace the fingers on the hamstring and using your quads, begin to straighten the leg as much as possible and slowly back down.
- Repeat this action for 20 repetitions trying to straighten more each time
- Release and repeat on the other side.
Exercise 14: Knee to Chest Stretch
This stretch helps improve flexibility in the hips and lower back. It’s a great way to release tightness in these muscles and improve the range of motion.
How It Works
To do this exercise:
- Start by lying on your back with your feet flat on the ground and your knees bent.
- Place your hands on your thighs for support.
- As you exhale, bring your right knee up to your chest and hug it with both hands.
- Hold this position for a few seconds, then release and repeat on the other side.
- Do 2-3 sets of 10-12 repetitions on each side.
Exercise 15: Neck Stretch
This stretch helps improve flexibility in the neck and is a great way to release tightness in these muscles and improve range of motion.
How It Works
To do this exercise:
- Start by sitting up tall with your shoulders back and down.
- Drop your right ear to your right shoulder and then reach your right hand up and over your head to the left side.
- Hold this position for a few seconds, then release and repeat on the other side.
- Do 2-3 sets of 10-12 repetitions on each side.
Make Flexibility Training A Part Of Your Daily Routine
These are just a few examples of exercises that can help improve flexibility. It’s important to find ones that work best for you and that you enjoy doing so that you’re more likely to stick with them. Try adding a few of these into your routine and see how they make you feel
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