Boosting your flexibility should be one of your ultimate goals when building a workout or exercise plan. The good thing about improving your flexibility is that it can lower your risk of injuries, improve your range of motion, lessen muscle tension, and increase the supply of blood and nutrients to your joints.
To help you enjoy all those benefits, here are some flexibility exercises that are simple enough that anyone can do them:
Seated Head-toward-knee Stretch
The flexibility exercise involves a kind of stretch that focuses on your hamstring or the back of your thigh. It also helps offer relief from back tension. Here’s how to do it:
- Sit while stretching out your right leg in front of you. Bend your left leg, allowing it to stay relaxed while pointing away from your body.
- Lengthen your spine then rotate your torso a bit toward your stretched leg.
- Fold forward gently.
- Hold this position then do the same steps but on the other side.
Scissor Hamstring Stretch
You can do this flexibility exercise anywhere that has a level surface. Here are the steps:
- Start at a standing position. Step one foot at around two feet behind you.
- Straighten your legs then bend them forward starting from your hips.
- If you can touch the floor using your fingertips, do so. Continue practicing until you notice your flexibility increasing every session. Once that happens, try to grip your ankle then pull yourself forward to get a deeper stretch.
- Hold this position for half a minute then switch to the other leg.
The main goal of the torso stretch is to stretch your waist or midsection. Start this exercise by sitting tall while keeping your feet planted flat on the floor. Follow this starting position with the following steps:
- Put both your hands behind your head. Your elbows also need to be out to your sides. You have the choice to leave your arms at both sides or cross them over your body.
- Let your body bend to one side. Bend at the waist as much as possible and ensure that your head faces forward. Hold this position for around five seconds.
- Go back to the starting position then do the same steps but on the other side.
This specific exercise can improve the flexibility of your neck. Begin this by being in a sitting position with both your feet planted flat on the floor while being shoulder-width apart. Follow these steps:
- Turn your head slowly so you can look over the shoulder. Let your back lean against the chair while making your shoulders face forward.
- Stay in that position for around ten to thirty seconds.
- Go back to the starting position then repeat the steps on the other side.
If you are into yoga, then you may also want to do the child’s pose regularly. It is a fantastic yoga pose that can boost your flexibility as it stretches your lower and upper back. It can also stretch your shoulders and lats.
- Start this exercise by being on all fours with your knees and hands being shoulder and hip-width apart.
- Tuck all toes beneath then push back your hips over your knees.
- Stretch your arms in front of you while letting your forehead rest on the floor.
- Stay in this position for half a minute.
All the exercises mentioned in this article can help work on your flexibility. Just don’t forget to warm up before doing any of the mentioned exercises to prevent possible injuries.