Thanks to stretching, you can improve the flexibility of your muscles and reduce the risk of injury when you exercise or carry out normal daily activities. If you've never done any stretching before, start with the basic exercises and do them when your muscles are already warm, at the end of your workout or after walking for a while. Repeat the stretching exercises every day or at least 3-4 times a week to improve the flexibility of the muscles. If you are already trained, you can also do the more advanced exercises that allow you to stretch the muscles of certain specific areas of the body.
Steps
Part 1 of 3: Basic Exercises to Improve Muscle Flexibility
Step 1. Stretch your back muscles by arching it back slightly
While standing, bend your back slightly back without moving your pelvis to stretch the muscles of the front and back of the torso. Your knees must remain straight as you bend backwards. After a couple of seconds, return to an upright position.
Repeat the movement 2 to 10 times. This exercise is also indicated to treat back pain
Step 2. Do the sphinx pose to further stretch your back muscles
Good news, part of this exercise is done while lying on the floor. Lie on the ground on your back, extend your arms to your sides and turn your head to one side. In this first part of the exercise, your only job is to relax your mind and muscles. After a couple of minutes, raise your head and shoulders and place your hands and forearms on the ground aligning your shoulders with your elbows. Make sure you stretch your neck well and look forward. Take slow, deep breaths and stay in the sphinx position for 5-30 seconds.
- Try to stay as relaxed as possible and repeat the exercise 2 to 10 times.
- This exercise is also indicated to treat back pain.
Step 3. Do side pushups while standing to stretch the muscles throughout your body
Keep your feet together and extend your arms above your head as you breathe deeply. Tilt your torso to the right trying not to move your pelvis, then hold the position while taking 5 deep breaths. Repeat the exercise on the other side and don't worry if you can only tilt your torso slightly because you have stiff muscles. If you repeat the exercise consistently, your muscles will gradually become more and more flexible.
One repetition is often enough, but you can also do it multiple times based on your preferences
Step 4. Sit down and lean your torso forward to touch your toes
This exercise allows you to simultaneously stretch the muscles of the legs and back. Sit in a chair, keep your back straight and lean your torso forward to bring your chest close or in contact with your knees. Extend your arms towards the floor and try to touch your toes. Do not worry if you do not succeed, stop at the point of maximum extension of the back and stay in that position for 5-30 seconds, time and consistency will bring noticeable improvements. Place your hands on your legs and use the strength of your arms when it is time to return your back to an upright position.
Do 2 to 10 repetitions of this exercise
Step 5. Do the cobbler yoga pose with your torso extended forward
Sit on the floor, bend your knees and bring the soles of your feet together in front of you. The heels should be approximately 30 cm away from the pelvis. Exhale, lean your torso forward, straighten your arms, and place your hands on the floor in front of you. Take 5 long, deep breaths while standing still in this position.
- Aim to do the exercise 2-3 times.
- Don't worry if you have trouble bending your torso forward the first few times. Incline it as far as you can and repeat the exercise regularly.
Part 2 of 3: Bust Exercises
Step 1. Stretch your shoulders and triceps muscles
Standing, extend your left arm horizontally over your right shoulder. Use your right hand to gently push your left elbow towards your torso to stretch the left shoulder muscles. Next, raise your left arm, bend your elbow, and bring your hand towards your shoulder. Point your elbow up and gently push it down using your right hand to stretch the triceps.
Repeat the exercises with the right arm
Step 2. Sit on the floor and place your arms behind your torso to stretch your biceps
Place the soles of your feet on the ground and keep your knees bent and pointing towards the ceiling. Extend your arms behind you with your palms resting on the ground and your fingers pointing backwards. Slide your pelvis forward to bring it closer to your feet and away from your hands. Do not take your hands off the ground and hold the position for about 30 seconds.
Repeat the movement 2-3 times. This exercise allows you to stretch the shoulder and chest muscles as well as the biceps
Step 3. Extend your arms forward and turn your hands first up and then down to stretch the wrist muscles
Extend your left arm forward with the back of your hand facing you. Gently push the fingers of your left hand back, using your right hand, and hold the position for 30 seconds. Then bend your wrist in the opposite direction, point your fingers down and gently push the back of your hand towards your torso using your right hand. Hold the position for 30 seconds and then do the exercise with the other arm to stretch the right wrist muscles.
Step 4. Stand in front of the point where two walls cross to stretch the chest and back muscles
Stay at a distance of about 60 cm from the corner formed by the two walls. Line up your feet with your hips and rest each forearm on a wall, with your elbows slightly below your shoulders. Tilt your torso forward as far as you can. Don't worry if you can't push yourself very far, go as far as you can and hold the position for 30-60 seconds.
You can repeat the exercise 3-5 times a day
Step 5. Do a torso twist on the ground to stretch the back muscles
Lie down with your stomach facing up and extend your arms to the side. Bring your left knee up to your chest and then drop it to the right. Try to keep your shoulders flat on the floor and your right leg straight. If you want, turn your head to the left to deepen the twist. Stay in this position for 30 seconds and then repeat the exercise on the other side.
Do the exercise 1-2 times
Step 6. Stretch your neck muscles
Lift your right arm to the side and bend your elbow so that your hand is facing up. Rest your forearm and hand against a door jamb or wall to deepen the rotation of the shoulder blade and relax the neck muscles. Tilt your head slightly to the right and bring your chin closer to your chest to induce the neck muscles to stretch further. Repeat the exercise on the other side.
Do only one repetition on each side
Part 3 of 3: Leg Exercises
Step 1. Stretch your calf muscles with lunges
Place your hands on your hips and take a long step forward with your right foot. Keep your left leg extended behind you. Lean forward without taking your left foot off the ground to stretch the Achilles tendon. Repeat with the other leg.
Hold the position for 30 seconds and do only one repetition on each side
Step 2. Stretch your quads
Bend your right knee, bring your foot close to your buttock and grab it with your right hand. If you need support to keep your balance, you can put your left hand against a wall. Keep your back straight and stay in this position for 30 seconds. Repeat the exercise on the other side. If you can't grab your foot because your quads aren't flexible enough yet, simply lift it as far as you can.
Do one rep on each side
Step 3. Stretch the tendons in the back of the knees
In a standing position, spread your legs slightly by aligning your feet with your hips, take a deep breath and bend your torso forward as you exhale, trying not to bend your knees. Bring your hands behind your knees and stay in this position for 30-45 seconds or even longer.
When it's time to return to a standing position, bend your knees slightly and give yourself a slight momentum to push your torso up
Step 4. Perform the butterfly yoga position to stretch the leg and groin muscles
Sitting on the floor, bend your knees and bring the soles of your feet together in front of you. Bring your feet as close to your torso as possible, grab your ankles with your hands and rest your elbows on your knees to gently push them down. Simultaneously it activates the leg muscles to try to resist the push of the arms.
Hold the position for 30 seconds
Advice
- Stretch immediately after your workout when your muscles are warm and flexible. This helps reduce the risk of injury.
- If you want to stretch before your workout, do at least a short walk or other light activity to warm up your muscles a bit.
