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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.
Instructions:
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.
Instructions:
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.
#3 Single-Arm Triceps Stretch
The triceps are the primary muscle group targeted with the exercise while the lats act as the stabilisation muscles.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Lift your left hand and place the palm behind the head on the upper back region. The left elbow must be pointing towards the ceiling in this position.
Step 2: Hold the left elbow with your right hand such that the upper arm makes a 90-degree angle forearm.
Step 3: Hold the stretch for 10 seconds and return to the starting position. Repeat the same motion on the other side to complete one rep.
Perform the exercise for the recommended number of times.
#4 Wall Calf Stretch
This beginner-level isometric exercise works wonders for improving the flexibility of the entire lower body.
Instructions:
Step 1: Stand straight in front of a wall with your feet positioned shoulder-width apart. Place the right foot forward and position your palms on the wall such that the torso is slightly bent forward. Ensure that you achieve this pose by bending your hips and not the spine.
Step 2: Apply pressure downwards ensuring that the feet are in position throughout the duration of the exercise.
Step 3: Hold the same position for around 15 seconds and then, return to the initial position. Perform the same motion with the other leg to train the other set of calf muscles.
Repeat the exercise for the recommended number of repetitions.
#5 Lunging Hip Flexor Stretch
Lunging hip flexor stretch is a wonderful flexibility exercise that effectively tones the muscles in the hamstrings, quads and the glutes found the lower body.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Place your arms on the side, parallel to the body.
Step 2: Take a forward step using your left leg until the right knee touches the floor. You could place both the arms on the left knee for additional support. In this position, the left thigh must be parallel to the lower portion of the left leg.
Step 3: Hold the position for 30 seconds and return to the initial position. Repeat the same motion with the other leg to target the muscles on the right.
Perform the exercise for the recommended number of repetitions.
#6 Child's Pose
Along with improving the overall stability of the upper body, the child's pose is extremely effective in activating a host of muscles present in the entire back region.
Instructions:
Step 1: Position yourself on the floor such that the entire body is resting on the knees. Move your feet apart, straighten the spine and move your arms overhead.
Step 2: Gradually, move the torso forward and try to touch the head to the floor. Place the arms overhead once you've reached this position.
Step 3: Pause for 10 seconds and return to the starting position.
Repeat the exercise for the recommended number of times.
