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The 21 Best Stretching Exercises for Better Flexibility 2

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4
Triceps Stretch
Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.
Bend your right elbow and reach your right hand to touch the top middle of your back.
Reach your left hand overhead and grasp just below your right elbow.
Gently pull your right elbow down and toward your head.
Switch arms and repeat.
Stretches neck, shoulders, back, triceps

5
Figure Four Stretch
"This specifically stretches the piriformis and iliopsoas muscles (essentially your hip rotator and flexor muscles) and the IT band. Because of this and the passive nature of the pose, it is an excellent and gentle approach to helping relieve symptoms associated with sciatica and knee pain," John Murray, yoga instructor and co-founder of Lyons Den Power Yoga, tells SELF.
Lie on your back with your feet flat on the floor.
Cross your left foot over your right quad.
Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.
When you feel a comfortable stretch, hold there.
Hold for 30 seconds to 2 minutes.
Switch sides and repeat.
Stretches hips, glutes, lower back, hamstrings

6
90/90 Stretch
This modification of pigeon pose helps with internal rotation of one leg and external rotation of the other, "so you're hitting both movements of the hip at once," Atkins says. It's a good option for people who have extremely tight hip flexors, she adds. "The front thigh is safely on the ground in a position that doesn't cause too much stress."

Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.
Let your leg rest flat on the floor.
Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you're super tight.
Hold for 30 seconds to 2 minutes.
Repeat on the other side.
Stretches hips

7
Frog Stretch
"Most of us sit and cross our legs, which can lead to tight hips and result in lower-back pain," Lacee Lazoff, a NASM-certified personal trainer and instructor at the Fhitting Room in New York City, tells SELF. "This stretch directly target tights spots in the hips/groin and is especially useful for runners."
Start on all fours.
Slide your knees wider than shoulder-width apart.
Turn your toes out and rest the inner edges of your feet flat on the floor.
Shift your hips back toward your heels.
Move from your hands to your forearms to get a deeper stretch, if possible.
Hold for for 30 seconds to 2 minutes.

8
Butterfly Stretch
Sit tall on the floor with the soles of your feet together, knees bent out to sides.
Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor.
If you're too tight to bend over, simply press your knees down.
Hold this stretch for 30 seconds to 2 minutes.
Stretches hips, glutes, back, thighs

9
Seated Shoulder Squeeze
"I love this stretch because it relieves poor posture and releases tension in the upper back," Jess Sims, a NASM-certified personal trainer and instructor at Shadowbox and the Fhitting Room in New York City, tells SELF.
Sit on the floor with your knees bent and feet flat on the floor.
Clasp your hands behind your lower back.
Straighten and extend your arms and squeeze your shoulder blades together.
Do this for 3 seconds, and then release. Repeat 5 to 10 times.

10
Side Bend Stretch
Kneel on the floor with your legs together, back straight, and core tight.
Extend your left leg out to the side. Keep it perpendicular to your body (not in front or behind you).
Extend your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side.
Keep your hips facing forward.
Hold this stretch for 30 seconds to 2 minutes.
Repeat on the other side.
Stretches groin, hips, inner thigh, obliques

11
Lunging Hip Flexor Stretch
Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
Lean forward, stretching your left hip toward the floor.
Squeeze your butt; this will allow you to stretch your hip flexor even more.
Hold for 30 seconds to 2 minutes.
Switch sides and repeat.
Stretches hips, quads, glutes

12
Lying Pectoral Stretch
"This is a great stretch to do before or after pushing motions," like push-ups or rows, Zack Daley, a NASM-certified personal trainer and head coach at Tone House in New York City, tells SELF.
Lie on your stomach with both arms extended to the sides so your body is in a T shape.
Push off the ground with your left hand and bend your left knee for balance as you start to roll to your right side. You should feel this in your right-side pectoral muscles.
As your mobility increases, you'll be able to stretch further and roll your body further.
Repeat on the other side.
Stretches chest, shoulders

13
Knee to Chest Stretch
Lie on your back with both legs extended.
Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor.
Hold for 30 seconds to 2 minutes.
Repeat on the other leg.
Stretches lower back, hips, hamstrings

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