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Stretches that help with flexibility

After a year or so of staying indoors, many of us have stiffened up a bit and gotten out of shape. If you’re looking to get your body moving again and become more flexible then I think we can help. 

We’ve curated a list of basic stretches that will help increase your flexibility. Stretching is a great way to exercise, especially when you want a workout that is less intense and can be done at home.  If you do these everyday then you will definitely notice a difference in your body over time.

This is also a great self care activity and should be combined with deep breathing exercises to help relax the mind and the muscles. It is also important to stretch before a workout to help loosen up and prepare the body for exercise. 

Here are the stretches and the order we like to do them in, although you can totally switch it up if you’d like: 

  1.  Neck Stretch:  Stretch your neck out on either side. Then roll your head around in a circular motion. 
  2. Tricep Stretch: Lift your right arm and bend it backward to touch inbetween the shoulder blades; then use your left hand to pull your right elbow back. Then repeat on your left side. 
  3. Butterfly Stretch: Sit with the bottoms of your feet touching each other and gently push down on your inner knees
  4. Seated Hamstring Stretch: Sit with your legs together and laying straight out, then lean as far forward as you can; try to grab your feet if you can. 
  5. Lunging Hip Flexor Stretch: Stand in a lunge position with your back leg stretched out and your knee lying on the floor.  
  6. Standing Quad Stretch: Stand with your right leg bent back and grab your foot with your right hand. Then repeat on your left side. 
  7. Standing Hamstring Stretch: Stand with your feet shoulder width apart and bend forward as far as possible; try to touch the floor. 
  8. Frog Stretch:  Start on all fours, then slide your knees further than shoulder width apart. Point your toes outward with the inner part of your feet lying flat on the floor. 
  9. Knee to Chest Stretch: Lie on your back with your legs extended, then pull your right knee into your chest while keeping the other leg extended. Then repeat with your left leg.  
  10. Seated Straddle Stretch: Sit with your legs stretched as far apart as you can get them, then lean forward with your arms extended straight out in front of you. Then lean forward towards your right leg and extend your hands towards your foot. Repeat on your left side. 

There are so many other stretches you can do as well to increase your flexibility, but this is a great list to start out. It is recommended to hold each stretch for at least 30 seconds, but you can hold them longer for a deeper stretch. And don’t forget to take frequent sips of water throughout to hydrate the body. Now grab your yoga mat and water bottle and go get started! 

The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that UTMS, LLC (“UTMS”) is not engaged in the provision or rendering of medical advice or services. You understand and agree that UTMS shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.

Author: Taylor. S

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