Stretching Exercises for No Flexibility

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Certain key stretching exercises are great for people with minimal to no flexibility. Find out about stretching exercises for no flexibility with help from a certified Pilates instructor in this free video clip.

Part of the Video Series: Pilates, Stretching & Abs
Promoted By Zergnet

Video Transcript

Hi, I'm Sarah from Pilates by Sarah Luna. I'm here to show you some stretches if you have no flexibility. So, go ahead and grab a nearby chair and you're going to start by putting your right foot up on the seat of the chair. We're going to stretch out the hamstrings to start with. So, flex up those toes up towards the ceiling and lean your upper body forward over that leg. You should feel a gentle pull on the back of that leg, lengthening the hamstrings. Go ahead and hold that for about 30 seconds. Make sure you don't go too far that you end up injuring yourself, but that it's strong and comfortable enough. Once you've done that for about 30 seconds, two to three times, go ahead and switch to the left leg. Taking the left leg up on the chair, flexing the foot, leaning your upper body up and over that leg. Feel free to hold onto the chair if you need for balance with the hands and hold there making sure the abdominals are in and that you're breathing. Go ahead and take that leg down and now, we're going to stretch out the hips. So, go ahead and take a seat on the chair right on the edge and cross your right ankle over your left thigh. Press that right knee open as much as you can and then lean your upper body up and forward over the leg. Again, keeping the abdominals in and breathing in and out through the nose so that you can relax that muscle. Hold that for about 30 seconds, repeating two to three times and then switch to the left leg. Taking the left ankle over the thigh, pushing that left knee open down towards the floor and leaning your upper body up and forward. Abdominals held in and breathing comfortably. Go ahead and uncrossed the legs and we're going to stand up. Place your feet in parallel, hip width apart and go ahead and place your hands on your hips. You're going to go ahead and lean yourself back, lifting the chest towards the ceiling and giving your chest and low back a nice stretch. Do this so that you are able to still breath, but that you feel a gentle pull and hold for about ten seconds and then come back to a neutral position. Go ahead and do that one more time, keeping your weight over your toes, lifting the chest towards the ceiling, opening the front of the neck, holding, continue to breath in through the nose and out through the mouth and coming back to neutral. Your last stretch is for the inner thighs. So, step your feet even wider. Reach your arms forward and you can put them on the ground or on the chair or just have them dangle. And you're going to move your weight right and left from each foot, moving back and forth, thus opening up those hips and feeling a gentle stretch in the inner thigh. So, this is a pretty gentle exercise and will help you increase that flexibility. Good luck with those stretches and when you're ready, increase your stretches to more difficult ones.


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