Stretches to Help Flexibility

Stretching is important before any physical activity.

Stretching to improve flexibility is instinctive in most animals, including humans. Actively stretching before an athletic activity, and afterward, reduces the chance of injury and may improve how well the activity is performed, be it yoga, running or any other pursuit. Strengthening muscles by stretching is important from childhood through elder years. However, stretches can be dangerous and can hinder flexibility if done incorrectly.

Legs

Legs, from calves to thighs, should be stretched to increase flexibility. Stretch a posterior thigh by resting a leg on a plane that is almost as high as your hip, or stretch a calf by leaning against a wall with your legs at a 45-degree angle from the flat surface. Hold the stretch for 30 seconds on each leg, repeating two or three times. To stretch the anterior thigh, grasp an ankle from behind and bring it up to the buttocks and hold it, without letting the knee come forward. Inner thighs can be stretched by sitting on the floor, placing both heels together and leaning over them.

Core

From the chest to the stomach muscles is the core of the body, which must be stretched to ensure flexibility. For the chest, bring both arms behind the back, grasping both hands together, and slowly bring them upward until a stretch is felt. Abdominal muscles can be stretched by lying face down on the floor, and then pushing yourself upward with your arms. Hold these stretches for 30 seconds to a minute.

Back

Backs are often injured with day-to-day activity. Lying on your back, grasp your knees to your chest, replicating a fetal position, and hold your arms over your legs. A cat-like stretch can be used to elongate the flexibility in the back by placing your hands and knees on the floor while arching your back. These stretches should be held for at least 10 to 30 seconds.

Arms

Arms are important in stretching to ensure injuries do not happen to the upper part of the body. Stretch your shoulders by bringing one arm in front of the body, crossing it, and grasping it with the other. Triceps can be stretched by placing an arm above the body, bending the front of that arm behind the head, and then after grasping that arm with the other hand, bringing it toward the middle of the body. Repeat this with both arms and hold for 30 seconds to a minute.

References

• Shape Fit: Stretching Exercises for Flexibility
• The Fitness Motivator: Flexibility Stretches
• Georgia State University: Flexibility

Resources

• CM Crossroads: Stretching and Flexibility --- How to Stretch