How To Increase Flexibility With Stretching Exercises

Feature | woman flexing | How To Increase Flexibility With Stretching Exercises | flexibility exercises

Increasing flexibility through stretching exercises is what we will be tackling here. We will be highlighting flexibility training that is suitable for all — not only for athletes, bodybuilders, or gym rats.

How To Increase Flexibility With Stretching Exercises

Warm Up Comes First

Jumpstart the body before doing anything. This makes the muscles more resilient and less susceptible to tear. Stretch to warm up the body for 4 to 5 minutes. When the body is all warmed up, it sets the pace to burn energy.

Warm-up exercises: lunges, push-ups, or jumping jacks.

Know the Goals

When choosing the right stretching exercises, be clear with the objective. Determine which body part to target. Knowing the goal can help develop the routine and be consistent with it. Monitoring the performance and progress will, then, be easier, too.

All-Time Favorite Stretching Exercises

There are a lot of stretching exercises most people can do. Here are a few all-time favorites:

1. Single-Triceps Stretch

woman flexing arms | How To Increase Flexibility With Stretching Exercises | flexibility exercises

This is a stretching exercise that improves the motion and range of flexibility. It is a basic upper body workout anyone can easily do.

  • Raise the left arm and put it over the head.
  • Fold the left arm elbow.
  • Take a hold of it with the right hand.
  • Gently tug or pull the left arm with the right hand.
  • Hold for 20 to 30 seconds.
  • Repeat the same process with the opposite arm.

2. Cow Face Pose Stretch

Wondering why it is called “cow-face”? The pose takes after the face of a cow. This is a good hip joint flexibility exercise.

  • Do this either standing or sitting.
  • Hold out the left arm straight up.
  • Bend the elbow and let it sit behind you.
  • Hold for 20 to 30 seconds.
  • Repeat the same process with the opposite arm.

3. Scissor Hamstring Stretch

woman doing scissor hamstring stretch | How To Increase Flexibility With Stretching Exercises | flexibility training

This is commonly used in pre-running or pre-dancing routines.

  • In a standing position, put the left foot forward. Make sure it is 2 to 3 feet away from the right.
  • Keep the legs straight. Then, slowly bend forward to the left foot.
  • Try to reach the floor with the fingertips.
  • Hold for 20 to 30 seconds.
  • Repeat the same process with the opposite foot.

4. Instep Hamstring Stretch

This helps stretch the core and inner thighs.

  • Set into a lunge position. Start with the left foot.
  • Move and place the left hand on the floor.
  • Gently put the right elbow to the inside of the left foot. Hold for 20 to 30 seconds.
  • Turn the upper body to the left.
  • Stretch the left arm to the side. Reach for the ceiling. Hold for 20 to 30 seconds.
  • Repeat the same process with the opposite side.

5. Standing Quad Stretch

woman doing standing quad stretch | How To Increase Flexibility With Stretching Exercises | how to improve flexibility

Here is an easy stretch for joint flexibility. It is done to protect the ankle joint from injuries.

  • Stand straight. Make sure that you are on a flat surface.
  • Bend the left knee and grab it from behind. Hold it for 20 to 30 seconds.
  • Repeat the same process with the opposite side.

6. Cobra Pose Stretch

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Give the back a good stretch with this position. You might need a yoga mat for this one.

  • Start by lying on the stomach.
  • Place the hands on the side. Keep them close to the chest area.
  • Stretch the arms backward. Tuck them in by pushing the chest from the floor.
  • Lift the head. Hold it for 20 to 30 seconds.

7. Wall Calf Stretch

This is an exercise you can do at home or at the office to loosen tired muscles.

  • Stand in front of a wall.
  • Place the hands against the wall. Set the body in a pushing position.
  • Move the left leg forward.
  • Move the right leg behind you.
  • Bend the left leg but keep the right heel on the surface. Hold for 20 to 30 seconds.
  • Repeat the same process with the opposite side.

8. Standing Side Stretch

woman doing side stretch | How To Increase Flexibility With Stretching Exercises | how to improve flexibility

This exercise shares the same goal with the Wall Calf Stretch.

  • Stand and keep both feet close together.
  • Raise the hands up and clasp them together.
  • Keeping the eyes straight, slowly bend to the left side. Hold for 20 to 30 seconds.
  • Repeat the same process with the opposite side.

Keep Breathing

It is important to understand how to do proper breathing. Different types of exercises have their own suggested breathing exercises. As for stretching exercise, sama vritti , or equal breathing is recommended. Breathe in and out through the nose. The duration of the inhalation and exhalation should be equal. This helps relax the body and lower blood pressure.

Sweat It Out

Working out reduces stress. It helps the body release endorphins that boost mood. Moderate exercise can keep our body and mind healthy.

Take Vitamins

Supplements are essential to improve the body’s performance. The body and its processes slow down with age. Vitamin supplements such as Joint Repair Complex help with the renewal process and reduce the risk of inflammation and pain.

Here is a demo video shared by PsycheTruth to help you stretch properly for your exercise routines:

It is good for everyone to have a stretching routine. Remember, proper stretching improves one’s flexibility. It also keeps the muscles strong and healthy. A person with better flexibility has the freedom to do more physical activities, lessens the risk of injuries, and improves the quality of life.

Which of these stretching exercises do you include in your routine? Share it with us in the comment section below!

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The post How To Increase Flexibility With Stretching Exercises appeared first on Dr. Seeds Blog.