Improving flexibility can help prevent injuries and enhance the range of motion in your joints. If you have flexibility issues, a qualified stretchologist can provide exercises tailored to your needs. Here are some flexibility exercises to maintain a good range of motion:
Stretching the hamstrings helps maintain flexibility and prevents muscle tightness in the back of your thighs. You can try the standing or seated hamstring stretches to boost your flexibility. With the standing hamstring stretch, stand up straight with your feet together and bend over until you’re in a U shape. Grab the back of your ankles and hold on for a few minutes.
For the seated hamstring stretch, sit on the floor with your legs outstretched in front of you and hinge at your hips, leaning your upper body forward while keeping your back straight. Reach for your toes with your hands and maintain the stretch for several seconds.
Lunge stretching is one of the flexibility exercises that target the hip flexors, quadriceps, and the muscles around the pelvis. In this exercise, you begin in a standing position with your feet hip-width apart and your arms by your sides. Take a large step forward with your right foot for a deeper stretch.
Lower your body by bending both knees with your right knee above your right ankle while your left knee touches the ground lightly. With this posture, you can feel a stretch in your hip flexors and hamstrings. Hold this position for some seconds, maintaining a gentle but comfortable stretch. Repeat the same movement on the opposite leg.
Stretching your triceps can help improve flexibility in your upper arms and reduce tension in this muscle group. In this exercise, stand or sit straight with your feet shoulder-width apart. Raise your right arm straight overhead, keeping your elbow close to your ear, and bend it at the elbow.
Pull your right elbow downward with your left hand to deepen the stretch in your right triceps. Hold the stretch for some seconds, feeling it in your right triceps and the back of your arm. Switch between arms for balanced stretching.
A seated shoulder stretch targets the tension in your upper back. Begin this exercise by sitting on the floor with your back straight and your feet flat on the ground. Clasp your hands together, straighten your arms, and lift them upward behind you.
Feel the stretch in your shoulders and chest as you continue to lift your arms. Hold the stretch for several seconds, breathing deeply and relaxing your neck and shoulders. Release the stretch slowly and return your arms to the starting position in front of you. Repeat the stretch as needed while maintaining good posture and breathing deeply.
The quad stretch improves flexibility and reduces muscle tightness on the front of your thighs. For the standing quad stretch, stand up straight with your feet together. Shift your weight onto your left foot and maintain your balance. Bend your right knee, bring your heel towards your buttock, reach behind you with your right hand, and grasp your right ankle.
Pull your right ankle upward, bringing your heel closer to your buttocks, and hold the stretch for several seconds. Release the stretch and switch to the other leg, repeating the same steps.
Work With Specialists To Learn Flexibility Exercises
If you want to maximize your flexibility exercises, work with experienced stretch specialists. These experts use the proprioceptive neuromuscular facilitation technique for deep stretches, boosting flexibility. They can also utilize professional tools to reduce muscle tension and enhance your range of motion. Book an appointment with a stretch studio near you.