Having a flexible body has its quirks, which include improved posture, better balance and enhanced strength. More importantly, having good flexibility reduces the risk of injuries due to physical strain.
There is no easy way to improve overall flexibility, and one must rely on a regular training program to not only improve but also maintain the flexibility during the long-run.
Stretches are not the most exciting part of a training program, but these are extremely effective in improving the flexibility of the joints that govern the target muscle group. Furthermore, one does not need to allocate a special time for these workouts as stretches could even be incorporated during a warm-up program before a free-weight exercise.
Without further ado, let us look closer at the top-6 flexibility exercises that you need to add to your training program to improve your overall flexibility.
#1 Knee to Chest Stretch
The knee to chest stretch helps tone the glutes along with activating a host of muscles present in the lower back region.
Step 1: Lie on the floor in a supine position and place your palms behind the head in a fully extended position. Keep your legs straight and position your feet close to each other.
Step 2: Gradually pull the left knee towards the chest until the thighs make contact with the upper body. You could use your arms to bring the knee into position.
Step 3: Pause for around 10 seconds and return to the starting position. Perform the same motion on the other side to activate the other set of glutes.
Repeat the exercise for the recommended number of times.
#2 Sphinx Pose
This exercise is great for improving the overall flexibility of the upper body. Particularly, the exercise targets the entire back region with increased accuracy.
Step 1: Lie on the floor in a prone position with your feet placed close to each other. Place the arms on the side such that elbows are in line with the head.
Step 2: Raise the upper body with stationary legs, and position the arms such that the elbows are directly beneath the shoulders.
Step 3: Hold the position for 30 seconds and return to the starting position.
Perform the exercise for the recommended number of repetitions.