Flexibility Exercises

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Stretching is a great way to improve flexibility. It also acts as filler between different exercises. Stretching exercises should be done slowly otherwise you will end up hurting yourself. Always do cardio or some other warm up before you start stretching. It takes a lot of time to improve flexibility by using stretching exercises. Remember never to stretch your muscles to the point of pain.

Here are stretching exercises for every part of the body. While doing them, hold the stretch position for 10-15 seconds. Stretch slowly and release slowly. Do not jerk or pull suddenly.

Neck Stretches:

  1. Stand or sit with your back straight. Hold your head and pull it to one side slowly. Hold this position for some time. Now do the exact thing towards the opposite side.
  2. Lie down on your back. Raise your knees and put your hands at the back of your head. Then try to lift your head and hold this position for some time.
  3. Bend your heads to the sides. Do not roll your head in a complete circle. This is dangerous.

Arms and shoulders:

  1. Fold your legs and sit with your face on the floor. Grab something with your hands, like the mat. Keeping your arms straight, try to pull yourself backwards. Hold this position for some time, then release and repeat.
  2. Sit with your back straight. Bend down your right hand and try to reach down as far as possible. Bringing your left hand around, try to pull your right hand. Hold this position till stretch is felt. Then release and repeat.
  3. Sit down on a chair. Hold the arms of the chair and keeping your arms straight pull yourself away from the chair. Hold this position, then release.

Wrist and Ankle stretches:

  1. Sit down with your legs folded under your thighs. Place pressure on your wrists, and try to lift yourself up. Hold this position for some time, then release.
  2. Sit down with your legs folded under your thighs. Lift your knees off the floor and try to keep your body lifted for some time.

Chest and abdomen exercises:

  1. Lie down in your stomach. Taking support of your palms, try to push your upper torso backwards. When you feel a stretch, hold this position for some time. Now repeat.
  2. Kneel down on a mat. Keep your back straight. Put your hands on your waist and try to push yourself forward until a stretch is felt. Hold this position for some time.

Hip exercises:

  1. Sit down on a mat. Take support of your arms. Keeping your knees together, swing them to one side. Hold position when a stretch is felt.
  2. Sit down with your feet stretched. Tuck the left leg under the right leg. Bring your right leg over to your left leg. Push the left knee with your right arm and hold position till a stretch is felt.
  3. Try to spread your legs as apart as possible. Bent downwards, and then bring your left hand over the head. Hold this position for some time then return to the original position.

Back exercises:

  1. Kneel down and put your head on the floor. Keep your feet together and hold your heels with your hands. Now pull your heels and your body until a stretch is felt. Hold position for some time and then return to normal position.
  2. Sit down with your legs crossed. Hold your knees with your hands and try to pull yourself. Bend over as much as possible. Hold this position for some time. Return to normal position.
  3. Sit on a chair with your knees apart. Bend down and try to reach under the chairs with both arms. Hold position when you feel a stretch.

Miscellaneous exercises:

  1. Lie down on your back. Now with your left hand, pull your right knee. Hold position till you feel a stretch. Then do the same thing with the opposite side.
  2. Sit on the floor with your legs stretched out. Now pull your knee and ankle to yourself. When you feel a stretch, hold that position.
  3. Stand straight. Try to touch your left foot with both your hands. Hold your feet for some time. Now repeat for the other side.

Pelvic exercise:

  1. Sit down on the floor with your back straight. Hold your knees with your hands and push your knees towards the floor. Hold position for some time.
  2. In a sitting position, hold the bottom of your feet together. Pull your heels towards yourself and hold for some time. At the same time, try to bend yourself forward.
  3. Lie down in a push up position. Now bring your left foot forward and push yourself down. Do this for the opposite side as well.
  4. Try to stretch your legs far apart. Now, shift your body to one side while keeping the other leg stretched. Repeat for the other side.

Quadriceps:

  1. Kneel down on the floor. Keeping one knee on the ground, pull one leg forward. Pull the foot of this leg with your arm. Now reverse legs and repeat for the other side.
  2. In a standing situation, grab your leg with your foot and stretch you leg. Take support from the wall. Repeat for the other leg.
  3. Stretch your feet apart and sit on the floor. Tuck one leg under your thigh. Now, put your back on the floor as well. Repeat with the other leg. Return to normal position.

Hamstring Exercises:

  1. Lie down on your back. Pull up your thigh to your chest as much as possible. Hold this position for some time then repeat with the other leg.
  2. Lie down on your back with your knees bent. Now raise one leg and pull it towards yourself. Hold this position for some time then repeat for the other leg.
  3. In a sitting position, tuck your left leg under your right leg. Now pull your right leg and stretch it for some time. Repeat procedure for left leg as well.

Leg exercises:

  1. Bend your right leg and lower your body. Keep your left leg straight and your feet flat on the floor. Repeat for the leg.
  2. Stand in a position as if you are pushing a wall. Bend one knee and keep the other straight Adonis Golden Ratio style. Hold in this position for some time.

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