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Stretching is a key part of any fitness routine. It helps to increase flexibility, reduce stiffness, and improve range of motion. Stretching can be done before or after your workout, or anytime throughout the day. When done correctly, stretching can help to prevent injury and improve performance. Here are 7 simple stretching exercises that can help improve your flexibility.
Shop The Collection: Fitness EquipmentThis upper body stretch can be done seated or standing. Start by taking a deep breath and reaching both arms up to the sky. As you exhale slowly, lower both arms out to the sides. Continue to breathe deeply as you hold this position for 15-30 seconds. Then slowly bring your arms back up over your head and release your arms back down to your sides.
For this lower back stretch, stand with your feet hip-width apart. Take a deep breath and reach both arms up to the ceiling. As you exhale, bend forward from the hips and lower your arms down towards the ground. Allow your back to round and your head to hang heavy. Take several deep breaths here and hold for 15-30 seconds. To come out of the stretch, slowly roll up one vertebrae at a time until you’re standing upright again.
The seated spinal twist is a great way to open up the entire spine. Sit on the floor with your legs crossed in front of you. Place one hand on the floor behind you and the other hand on top of your opposite knee. On an inhale, lift your chest and lengthen your spine. On an exhale, twist your torso toward the side of your bent leg. Hold the pose here for 15-30 seconds while taking deep breaths. To come out, sit up tall and release your hands to the floor.
This stretch targets the hamstrings and is best done against a wall. Stand facing away from a wall and place your hands on the wall at shoulder height. Step your right foot back about two feet and place the ball of your right foot on the ground. Bend your left knee and press your hips forward until you feel a stretch in the back of your right leg. Hold the pose for 15-30 seconds and take several deep breaths. To come out, step your right foot forward and release your hands from the wall.
This quadriceps stretch is great for opening up the front of the thigh. Begin in a standing position and use a wall or chair for support if needed. Bend your right knee and reach your right hand around to grab hold of your right ankle. Gently pull your heel up toward your buttock. Make sure to keep your knees together and your hips square. Hold the pose for 15-30 seconds and take several deep breaths. To come out, release your right foot back to the ground.
This hip flexor stretch can be done standing or kneeling. Begin in a lunge position with your right leg forward and your left leg back. Keep your right knee at a 90 degree angle and press your left hip forward. You should feel a stretch in the front of your left hip. To deepen the stretch, place your hands on your right knee and press your hips forward. Hold the pose for 15-30 seconds and take several deep breaths. To come out, release your hands from your knee and step your left foot forward.
This chest opener is perfect for releasing tension in the shoulders and upper back. Begin standing with your feet hip-width apart. Interlace your fingers behind your back and press your palms together. Lift your hands up away from your body and open your chest. You should feel a gentle stretch across your chest and shoulders. Hold the pose for 15-30 seconds and take several deep breaths. To come out, release your hands to your sides.
Stretching is an important part of any fitness routine. These 7 simple stretching exercises can help to improve your flexibility and reduce soreness and stiffness. Remember to always listen to your body and never push yourself too far. Incorporating these stretches into your regular routine can help you stay flexible and injury-free.
