How to Stretch to Increase Flexibility

When the stress of daily living piles up, one of the best ways to unwind and increase flexibility is gentle upper-body stretching. For anyone looking to start or enhance their stretching routine, here are some basic exercises that provide a good starting point that really help to increase flexibility.

Difficulty: Easy

Instructions

Things You'll Need:

• floor space
• comfortable clothing

1. 

   Start with shoulder roll stretches:
   Stand straight, feet wider than shoulder-width, knees gently bent.
   Raise your right shoulder towards your right ear, move it backwards, down and then up again to the ear in a smooth circle. When you get to a particularly tense area, hesitate the motion and relax into the tight spot. Breathe. Repeat with your other shoulder.

2. 

   Next do upper back stretches:
   Stand straight, feet wider than shoulder-width, knees gently bent.
   Interlock your fingers and push your hands as far away from the chest as possible, allowing your upper back to stretch out and totally relax. Think of making a half-circle with your upper back. Feel the stretch between your shoulder blades. Breathe.

3. 

   Move into torso twist stretching:
   Stand straight, feet wider than shoulder-width apart, knees gently bent, hands resting on your hips. Rotate your upper body slowly and smoothly, bringing your right shoulder to the front while looking over your left shoulder. Take a deep breath and feel the stretch. Then reverse the motion and rotate your upper body slowly and smoothly in the other direction, bringing your left shoulder to the front while looking over your right shoulder.
   During these movements, keep your back straight and your hips facing forward. Again, remember to breathe.

4. 

   And then side bend stretches:
   Stand straight, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on your hips. Bend slowly to one side, hang, stretch and relax. Gently come back to the vertical position and then bend to the other side, hang, stretch and relax. Think of yourself as if 'sandwiched' between two walls; do not lean forward or backward. And you guessed it... breathe.

Tips & Warnings

• Add hand weights to these stretches for increased resistance
• These stretching exercises will increase your flexibility
• Stretch slowly and don't force your body into any position
• Listen to what your body is telling you

Resources

• How to Use an Exercise Ball for Muscle Conditioning

[magnadea]

on 7/20/2009 Nice tips on stretching to increase flexibility. It is so important, especially as we age, you work on continued flexibility to avoid injuries. Thanks 5*

[edieness]

on 6/25/2009 Grea tips on How to Stretch to Increase Flexibility.

[Ladybugblue]

on 5/3/2009 Go article on stretching! 5*

[ljbinkop]

on 4/20/2009 Stretching is so imprtant for increasing flexability, so thank you for the detailed ideas! 5*!

[tachic]

on 4/10/2009 It's amazing that stretching can increase flexibility.