To improve your flexibility incorporate some stretching exercises into your schedule which will also reduce tightness and make your workout more efficient and safe. Tight muscles can themselves become injured or can cause undue strain during normal daily function. Our muscles get shorter and less elastic as we age.
1. 90/90 Stretch
Internal rotation of one leg and external rotation of the other is provided by this movement. For extremely tight hip flexors this is the best.
- Sit and bent your right-knee at 90-degrees in front of you, calf perpendicular to your body and the sole facing to the left. Right foot should be flexed.
- Flat on the floor let your leg rest.
- To the left of your body place your left knee and bend the knee in such a way that your foot faces behind you. Left foot should be kept flexed.
- On the floor keep your right butt cheek and try moving the left cheek close to the floor. If you are super tight it may not be possible.
- Remain in the position for 30 seconds to 2 minutes.
- Repeat the same on the other side.
It will stretch your hips.
2. Butterfly Stretch
- With knees bent out to sides and soles of your feet together sit tall on the floor.
- Hold your ankles, engage your abs and while pressing your knee toward the floor lower your body slowly toward your feet as far as you can.
- Simply press your knees down if you are too tight to bend over.
- Try to remain in the position for 30 seconds to 2 minutes.
It will stretch your back, glutes, hips, thighs.
3. Extended Puppy Pose
- Start on all fours.
- Forward your arms a few inches and curl your toes.
- Push your hips toward your heels up and back halfway.
- To keep your arms straight and engaged push through the palms of your hands.
- Try to hold for 30 seconds to 2 minutes.
It stretches back, glutes, shoulders.
4. Figure Four Stretch
The piriformis and iliopsoas muscles are stretched by it. It helps in relieving symptoms associated with sciatica and knee pain.
- With your feet flat on the floor lie on your back.
- Over your right quad cross your left foot.
- Lift your right leg off the floor. Gently pull your right leg toward your chest.
- Hold after you feel a comfortable stretch.
- For 30 seconds to 2 minutes try holding it.
- Repeat while switching the sides.
It stretches glutes, hamstrings, hips, lower back.
5. Frog Stretch
Lower back pain and tight hips can be result of continuous sitting with crossed legs. Tight spots in the hips/groin are direct target of this stretch.
- Start on all fours.
- Wider than your shoulder-width slide your knees apart.
- Rest the inner edges of your feet flat on the floor and turn your toes out.
- Toward your heels shift your hips back.
- To get a deeper stretch move from your hands to your forearms.
- Hold for 30 seconds to 2 minutes.