Which stretches are best for becoming more flexible?
To improve flexibility in your hamstrings, hips, back, shoulders and so on, incorporate the stretches below into your regular routine. Hold each stretch for about 10 to 30 seconds, repeating two to three times if you’d like:
- Forward Fold — Stand tall with your feet hip-width apart, knees slightly bent. Bend forward at the hips, lowering your head toward floor and reaching toward your toes.
- Downward Dog — Get into an upside-down V position. Press your heels down toward the floor while pushing away the ground with your hands and keeping your shoulders down and rolled back. Lift up through your core to push your hips up and back.
- Puppy Pose — Start on all fours, then reach your arms as far forward as you can. Push your hips up and back toward your heels.
- Twisted Lunge — Get into a lunge, then place your hand on the floor and twist your upper body to the opposite side. Repeat on the other side.
- Butterfly — Sit on floor and bring your heels together with your knees bent, moving your knees out and down toward the ground.
- Kneeling Side Bend — Start by kneeling, then step one leg out to the side. Reach your opposite arm up and over toward your extended leg to stretch the sides of your body.
- Standing Quad Stretch — Stand with your feet together, bend one knee and reach your heel back toward your butt as you pull your foot to release the front of your leg.
- Knee to Chest — Lie on your back and pull one knee at a time into your chest as you extend the opposite leg out.
- Figure Four — Lie on your back with your feet flat, then cross your left foot over your right quad. Lift your right leg off the floor and grab onto the back of your right leg and gently pull it toward your chest. Repeat on the other side.
- Laying Torso Rotation — Lie on your back with your knees bent and feet together, flat on the floor. Put your arms out to each side. Tighten your core and lift both knees toward your chest, then lower them together to the left side and repeat on the other side.