Although stretching isn’t the most thrilling aspect of working out, it’s necessary for a well-rounded fitness regimen such as strength and cardio. Stretching exercises can help you improve flexibility, reduce tension, and make your workouts more efficient and safe by including them in your training routine. Stretching isn’t flashy or challenging, and it won’t give you the same buzz as a run or HIIT class. Fortunately, increasing your flexibility and mobility isn’t difficult. It simply takes some time. Try including the flexibility exercises listed below in your workout to help release muscle tension and promote mobility, allowing you to move more quickly in life.
- Standing Hamstring Stretch
You stand tall with your feet hip-width apart, knees slightly bent, and arms at your sides. Exhale as you bend forward at the hips, lowering your head to the ground while maintaining a relaxed head, neck, and shoulders. Hold for 45 seconds to two minutes with your arms wrapped over the backs of your legs. When you finish with this one of the best flexibility exercises, bend your knees and roll-up.
- Piriformis Stretch
Sit with both legs out in front of you on the ground. Now place your right foot hands on the ground, and cross your right leg over your left. Then place your right hand across your back on the floor. As you rotate your body to the right, place your left hand on your right quad or your left elbow on your right knee (as indicated) and press your right leg to the left. If the spinal rotation irritates your back, simply eliminate it and pull your right quad in and to the left with your left hand.
- Lunge With Spinal Twist
Begin by standing with your feet pressed together. Take a vital step forward with your left foot to get into a staggered stance. Bend your left knee and lunge, keeping your right leg straight behind you and your toes on the ground to feel a stretch on the front of your right thigh. Place your right hand on the floor and extend your left arm toward the ceiling while twisting your upper body to the left. For 30 seconds to 2 minutes, hold the position. Repeat on the opposite side.
- Triceps Stretch
Kneel sits tall with arms extended high and legs hip-width apart. Flex your right elbow and reach up to touch the top middle of your back with your right hand. Next, reach your left-hand overhead, slightly below your right elbow, and grab it. Next, pull your right elbow down and toward your head gently. Repeat with the other arm.
- 90-90 Stretch
Sit with your right knee bent at 90 degrees in front of you, your calf parallel to your torso, and the sole of your foot looking to the left. Maintain a flexed right foot. Allow your leg to rest completely flat on the floor. Place your left knee to the left of your torso and bend it, so your foot is facing backward. Maintain a flexed left foot. Move the left butt to the floor as much as possible. If you’re on a tight budget, it might not be achievable. For 30 seconds to 2 minutes, hold the position. It is one of the most recommended flexibility exercises to enhance the stretching of your body.