19 Best Stretches For Flexibility
Hello, lovelies! It is time for my third post in my Healthy March! I am presenting you my 19 best stretches for flexibility!
I can’t stress enough how important stretches are! Not to mention in our busy but sedentary life!
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Most of us work in offices, sitting all day on uncomfortable chairs and all of that reflects on our flexibility. That’s why it is really important to stretch every day.
Many people forget to stretch before and after a workout. I’ve heard many excuses. Actually, I’ve been one of these people, who was thinking that stretching is time-consuming and not important. But I decided to give it a try 3 years ago and now I can’t imagine my life without it.
In the first place, I want to talk with you why stretching is so important for your body. And let me tell you – stretching is not only for people who exercise, it is for all people! Plus – staying flexible as you age is always a good idea!
Regular stretching is really good not only for your body but also for your overall health! It improves your posture it is good for your muscles! The 19 stretches are also good for back pain! Stretching is the perfect cure for better sleep! There are so many health benefits connected to stretching!
So let’s get down with my favorite 19 stretches for flexibility!
This pose is from yoga but I really love it, it makes me feel so good! It is important to find the length and engage your core. This pose is really good for your hip flexors and chest. It’s a form of a lunge!
All you need is to make a lunge, bending your front knee to make a 90-degree angle. Then lift your arms above and stay like that for 10-15 seconds if you are a beginner. IF you are pro – try standing like this for 45 seconds or even a minute.
Standing Hamstring Stretch
This stretch is really good for your glutes, hamstrings, calves neck and back. It is a powerful stretch!
First, you should stand tall with your feet width-apart. Your knees should be slightly bent. Bent forward and wrap your arms around the back of your legs. Keep your shoulders relaxed. Stay in that pose for one to two minutes. The feeling after is one of a kind!
These are actually two poses but I think of them as one whole! These two poses are coming with great benefits! Not to mention how good are these for your mind! This stretch is perfect for toning your whole body. They relieve stress but are also perfect for menstrual cramps and back pain.
Stand in tabletop position. Your shoulders should be over your wrists and your hips should be over the knees. Here is really important to spread the weight equally to the hands and the legs.
For Cow Pose start expanding the belly toward the floor (Picture 1). For the Cat stretch start to exhale the belly toward the spine and to continue to lift forward. You can as many repetitions as you want. It will make you feel relax and energized at the same time.
Dynamic Chest Stretch
The main muscle that works here, of course, is the chest.
Stand tall with legs width-apart. Put your hands behind your body and entangled your hands. Now keep pushing your entangled hands as high as you can, till you feel the tension. Do this stretch for 10 times.
That stretch works best on your triceps, back, neck and shoulders.
Here you can sit, kneel or even stand tall. Your feet should be hip-width apart. Now put your hands overhead. Bend your right elbow. Reach your right hand to touch the top middle of your back. Now, reach your left-hand overhead and grasp just below your right elbow. All you have to do now is to gently pull your elbow down and toward your head. Do this for one minute – 30 seconds for your right arm and 30 seconds for your left arm.
Seated Shoulder Squeeze
As a matter of fact, this stretch is such a great stress reliever, especially for the upper back. Not to mention, the great feeling it gives you after the stretch. Pure magic!
Sit on the mat. May your knees be bent. Your feet should be flat on the floor. Put your hands behind your lower back and entangled them in one another. Squeeze your shoulder blades together. Do this for 5 seconds, then relax and repeat 10 times.
Lunge with a Spinal Twist
This stretch is perfect for your back, quads and hip flexors.
Usually, this stretch is also called “The world greatest stretch”. In fact, this is definitely the greatest stretch for me. As shown above, it is one of my favorite stretches because it works on many parts of my body. Not to mention, how good is this stretch for your good posture!
Stand tall with your feet together. Take a long step with your left leg. Drop into a lunge but don’t forget to keep your right leg straight behind you. That way you should feel the stretch in the front of your right thigh. Now place your right hand on the floor and twist your upper body to the left. Extend your left arm toward the ceiling. If you are a beginner stand like this for 30 seconds. If you are a pro – try for 2 minutes.
Figure Four Stretch
This is a great stretch for your glutes. Especially for stretching your hip muscles. In fact, it is great to do before and after squats and lunges. That’s because when I am doing squats and lunges I use heavily my glutes.
Lay on your back and bend one of your knees. The other ankle should be placed on the thigh of the bent leg. Now pull with your hands the bent leg to your chest. That looks exactly like a Four 4.
Lunging Hip Flexor Stretch
This is definitely one of the best stretches for your hips, glutes, and quads. In fact, I love the tension I feel while doing this stretch.
Kneel on one of your knees. Your right foot should be flat on the floor. Lean forward. That will make your left hip to stretch. Hold like this for 1 minute, then change your legs. Repeat as you feel comfortable.
Knee To Chest Stretch
This stretches your hamstrings, hips, and lower back.
Lie on your back with your legs extended. Now pull your right knee into your chest. The leg left should be straight over the mat. Hold your right leg and push a little into your chest for about a minute. Change the legs and repeat.
Lying Quad Stretch
This stretches mainly your quads.
Lie on one of your sides. You should keep your bottom leg straight. Now bend your other knee to touch your butt with your ankle.Hold it and pull it until you feel the tension for a minute. Then switch your legs and sides.
This is by far my favorite stretch. It works great on my hips, thighs, and glutes. Not to mention, how good it is for your back and posture.
Sit on the floor. Straighten your back, don’t lean forward! Put your feet together in front of you. Hands should be on your ankles. Now press your knees toward the floor. Hold in that position for a minute or two.
Lying Hamstring Stretch
As can be seen, this stretch is great for your hamstrings.
Lie on your back with your legs extended. Your back should be straight! Bend your right knee towards your chest. Try to keep it straight as much as you can. Your left leg should be extended on the floor. Now slowly push your right leg towards your chest to feel the tension. Hold it for 30 seconds and change the legs.
Standing Quad Stretch
This mainly stretches your quads!
I should say I feel great while doing this stretch!
Stand tall and bend your right knee. Use your right hand to pull your right knee toward your butt. To increase the stretch you can squeeze your glutes. Hold it for a minute. It is also great for your posture and balance. Change the legs and repeat.
Reclining Bound Angle Pose
This amazing pose is perfect for the end of your workout to release the tension. Actually, it is a pretty passive posture but it is great for your inner thighs and hips.
Lean on your mat. Put your feet together. Your knees should move and open up, close to the floor. Hold like this for a minute. If you feel good continue for two minutes.
Downward Dog Stretch
This pose comes from Yoga and it is the all-over rejuvenating stretch.
As can be seen, my pose is not the best because I’m only doing the Downward Dog for a month but so far I love it. I definitely need to improve my posture but I guess this will come from more practice.
Put your hands on the floor. Your knees should be directly below your hips and your hands, forward of your shoulders. Hold like this for 30 seconds. You can extend the time if you feel comfortable.
Extended Puppy Pose
The Extended Puppy Pose is perfect for your shoulders, back, and glutes.
Start from a doggie pose. Put your arms forward. Push your hips up and back halfway toward your heels. Keep your arms engaged by pushing through the palms of your hands. Hold for a minute.
All of my workouts end with this stretch. I am in love with it!
It starts with the Child’s Yoga Pose and it ends with a modified high plank. It makes me feel open and relaxed! I highly recommend this pose to be added to your stretch routine!
This was my list of 19 best stretches for flexibility! All things considered, stretching is the best thing you can do to feel better! As a matter of fact, I highly recommend you doing some light stretching in the morning. It is equally important to stretch before and after a workout.
In addition to my 19 stretches for flexibility, I will also give you a little tip. Your activewear is really important. You should feel comfortable while doing all the stretches. I am SUPER HAPPY with my posh high waist leggings and my so cute sports bra! I am so in love with my activewear! I can’t stress enough how important it is to feel comfortable!
It is essential to keep your body hydrated so don’t forget to drink water. while stretching!
Related: Why Do You Need To Drink More Water
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