Unlock the benefits of flexibility with simple exercises that improve your overall fitness and wellness. Learn why flexibility is important, how to increase it, and what the best stretches are to get you started.
Flexibility is often overlooked in exercise routines, but it is a vital element to overall fitness and wellness. If you are struggling with flexibility, don’t worry – you are not alone! Fortunately, there are many simple and effective flexibility exercises that can help you get those joints and muscles flexible, regardless of your current ability.
Why is flexibility important?
Flexibility plays a vital role in your overall health and fitness. It increases your ability to perform everyday activities with ease and efficiency. When you are flexible, your muscles can move through their full range of motion without restriction, reducing your risk of injury.
How to increase flexibility?
One way to improve the flexibility of your muscles and joints is to drink lots of waterMuscles are like sponges, and you can keep them hydrated for better flexibility. You can do exercises to improve the flexibility of your joints. resistance trainingBut perhaps one of the best ways to increase your body’s flexibility is through stretching exercises.
benefits of stretching exercises
Although stretching can play a huge role in flexibility training, the benefits of stretching go beyond that, including:
- Provides support to joints and muscles: As we mentioned, stretching helps your joints move through their full range of motion. It also helps prevent muscle strain.
- Better heart health: One study found that regular stretching can help Help improve heart health
- Low blood pressure: 30 minutes of stretching, five times a week Low blood pressure Just like walking for the same amount of time.
- Better circulation: Regular stretching keeps the blood flowing, which reduces the risk of cramps.
- enhanced performance: Whether you’re going for a run or lifting weights, stretching helps improve your performance.
- Improves mental health: The act of stretching can be incredibly relaxing, allowing you to focus on your breath and body, and helping you to relax. Reduce stress and anxiety,
How often should you do stretching exercises?
The amount of stretching you should do depends on your individual needs and goals. However, you can start with 10 minutes of flexibility training at home every day and see how it feels. It’s important to listen to your body. If a stretch feels particularly good to you and you have the time, do it for a little longer. On the other hand, if you feel any pain or discomfort, rest and try a different stretch. Remember, it’s not how long you stretch, but how effectively you do it.
Most people notice significant improvements in their flexibility within just a few weeks of regular stretching. We recommend setting short-term goals for yourself, such as being able to touch your toes or improving your posture. These small achievements can keep you motivated and encourage you to continue stretching regularly.
Connected: 7 yoga postures for stretching after a workout
What is the best time of day to do stretching for flexibility?
The best time to stretch depends on your personal schedule and preferences. You can stretch whenever you want, but some of the best times are:
- Morning: This can help wake up your muscles. A morning routine can include: dynamic stretch Such as arm circles, leg swings, and hip circles. These movements help increase blood flow and prepare your body for the day’s activities.
- Before going to bed: Stretching is a good way to relax the body and prepare it for sleep. An evening stretching routine can be more focused on relaxation. It may involve gentle, static stretch These can be done for long periods of time to relax your muscles and mind. These can include Child’s Pose, Seated Forward Bend, and Legs-Up-the-Wall.
- pre workout: Use dynamic stretching to warm up your muscles. By moving your joints and swinging your arms and legs, you’re increasing blood flow and loosening connective tissues—literally warming them up for your workout.
- Post workout: Static stretching is helpful Workout Recovery By helping to calm the body and relax the muscles.
What are the best stretching exercises for training flexibility?
While the best stretches for you will depend on your goals and your most pressing needs related to flexibility and mobility, there is an exercise known as the “world’s greatest stretch”—also known as the Spiderman Hold with Rotation. We’ll show you how How to do it is explained below,
6 stretching exercises to improve flexibility
This flexibility stretch routine starts with static stretches and mobility exercises, moves into dynamic stretches, and ends with “The World’s Greatest Stretch.” So grab your exercise mat and let’s get flexible!
1. Lying figure four stretch
Good for stretching: hip stabilizers, hip joints
How to do this static stretch:
- Lie on your back and place one leg over the opposite knee.
- Grab the opposite leg and pull it up to 90 degrees.
- Hold for 30 seconds and do 1-3 sets.
2. 90/90 stretch
Good for stretching: hip flexors
How to do this static stretch:
- Start in a seated position by turning one leg inward and the other outward, with both knees bent at a 90-degree angle.
- Stay in this position for 30 seconds and then breathe. Do 1-3 sets.
3. Hip Mobility Straddle
Good for stretching: hip joints, hamstrings
How to do this mobility exercise:
- Begin seated with your legs extended out in front of you and your toes pointing upward.
- Keep your arms crossed over your chest.
- Keeping your spine tall, bend your torso from the hips and keep it in a rounded shape.
- Switch directions and repeat for 30 seconds. Do 1-3 sets.
4. Squat Mobility Drill
Good for stretching: hip joints, hamstrings
How to do this mobility exercise:
- Stand up straight and spread your legs so that your toes are slightly pointed out.
- Sit on your back and come into a squatting position.
- Return to a stand.
- Repeat 5 times or for 30 seconds. Do 1-3 sets.
5. Hand Walk Press-Up (Inchworm to Upward Facing Dog)
Good for stretching: lumbar spine, shoulders
How to practice this dynamic stretch:
- Start by standing straight.
- Keeping your legs straight, bend over and walk your hands into a high plank position.
- Pause and let your hips drop toward the floor. Keep your arms straight and shoulders back
- Lift your hips up and walk your hands towards your feet.
- Repeat 5 times or for 30 seconds. Do 1-3 sets.
And finally, “The World’s Greatest Stretch”
Why we love this flexibility stretch: The dynamic movement helps improve flexibility and mobility in your shoulders, spine, and hips, while activating the muscles of the core, back, and legs. If you’re looking for an easy way to implement daily stretching, start with this one. You can also incorporate it into your post-workout cooldown stretching regimen.
6. Spiderman Hold With Rotation
How to do this dynamic stretch:
- Start in a high plank position.
- Step one foot out and to the side of the same hand
- Open it up with that hand and rotate it, reaching for the ceiling.
- After this, move your elbows towards the floor.
- Repeat. Repeat 8-12 times on each side.
The Final Word on Flexibility Exercises
Flexibility isn’t just about being able to touch your toes or do the splits (although, congratulations to those who can do that!). It’s about improving your overall health and ability to move – whether that’s at the gym or in everyday life. Doing stretching exercises at home or incorporating them into your workout routine can help you prevent injuries, reduce muscle pain, and even improve your posture.