Stretching exercises for better flexibility
Stretching is such a crucial part in my eyes of aging and helping with your flexibility to be able to stay feeling good! Along with if you're exercising frequently or not as much, it's still a very important part of journeys to feel good!
Here's some exercises you can add into your routine for easy stretching to help with your flexibility:
- 90/90 stretch:
Sit with your right knee bent at 90 degrees in front of you, your calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.
Let your leg rest flat on the floor.
Place your left knee to the left of your body and bend the knee so that your foot faces behind you. Keep your left foot flexed.
Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you’re super tight.
Hold for at least 30 seconds.
Repeat on the other side.
- Figure four stretch:
Lie on your back with your feet flat on the floor.
Cross your left foot over your right quad.
Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.
When you feel a comfortable stretch, hold there.
Hold for at least 30 seconds.
Switch sides and repeat.
- Piriformis stretch:
Sit on the floor with both legs extended in front of you.
Cross your right leg over your left and place your right foot flat on the floor.
Place your right hand on the floor behind your body.
Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.
Hold for at least 30 seconds.
If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.
- Triceps stretch
Kneel, sit, or stand tall with feet hip-width apart and arms extended overhead.
Bend your right elbow and reach your right hand to touch the top-middle of your back.
Reach your left hand overhead and grasp just below your right elbow.
Gently pull your right elbow down and toward your head.
Hold for at least 30 seconds.
Switch arms and repeat.
- Toe touch:
Sit flat on the floor with your legs extended long.
Bend forward with your arms extended towards your toes and touch your toes if you're able.
Hold for 30 seconds and slowly relsease
- Butterfly stretch:
Sit flat on the floor with your legs folded in towards your body with your feet touching.
Your knees may be slightly bent up. The flatter your knees can be to the floor the deeper stretch you'll get as well as with how far you can pull your feet in towards your body.
With your hands holding your feet, press your feet closer to your body and hold for at least 30 seconds.
Slowly release.
Save these exercises to add into your night time or morning routine each day!
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Stretching is not just beneficial for enhancing flexibility; it plays a vital role in injury prevention and muscle health. Incorporating stretching into your routine increases blood flow to your muscles, which aids in recovery after workouts and enhances overall performance. For those new to stretching, beginning with gentle movements and gradually increasing intensity is essential. It’s also important to focus on breathing during your stretches, as this helps release tension and promotes deeper muscle relaxation. Regular stretching can also improve your posture, especially for those who spend long hours sitting at desks or working on computers. Aim to dedicate at least 10 minutes each day to stretching, targeting different muscle groups. As you progress, consider incorporating dynamic stretches before workouts and static stretches afterward to maximize your flexibility gains. It's essential to listen to your body—if any stretch causes pain, ease off and modify your approach. Additionally, consider complementing your stretching routine with other forms of exercise, such as yoga or pilates, which combine stretching with strength and balance training for holistic physical wellness. Lastly, remember that flexibility varies from person to person, and what works for one may not work for another. Find a routine that suits your individual needs and goals.
