Practice these expert-approved flexibility exercises, and you’re sure to feel extra limber.
Department of Health and Human Services.
But that doesn’t mean they should be theonlycomponent of your regimen.
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Yet, they’re often neglected, saysJess Paris Fallick, an NASM-certified personal trainer and SLT master instructor.
What Is Flexibility?
Flexibility is the ability of joints and muscles to comfortably move through a range of motion.
And that can really negatively impact your flexibility.
Aging also affects flexibility, adds Fallick.
Luckily, flexibility is a component of fitness you’re free to train and improve.
If you’re not flexible, you’re more prone to injury, she says.
Yourmuscles will end up imbalanced, she explains.
Not to mention, keeping your range of motion up to snuff can improve your everyday life.
Youre able to reach down and pick up your kids or grab the groceries.
Dynamic stretches are moving stretches.
This throw in of controlled stretch is great to do as a warmup before a workout.
Get rid of this idea that there’s a perfect, successful-looking pose, she says.
Ready to take your flexibility to the next level?
Try a few of the stretching exercises below (recommended and demonstrated by Monal) to improve your flexibility.
Be sure to consult a doctor before starting any new exercise routine.
Step both feet out to sides so lower body forms a triangle and toes face forward.
Then, rest left hand on left leg, ankle, or foot.
Hold for 3 breaths.
Switch sides; repeat.
Pyramid Pose (Parsvottanasana)
If you’re dealing withtight hamstrings, this flexibility exercise is for you.
A.Stand at the top of the yoga mat with feet together and hands resting on hips.
Step right foot back about three feet behind body and ground through right heel.
Step both feet out to sides so lower body forms a triangle.
Hold for 3 breaths.
B.On an inhale, lift tailbone, draw shoulder blades together, and gaze forward for cow pose.
Back should be arched and belly lowered toward the floor.
Back should be rounded and belly lifted away from the floor.
Continue for 3 breaths.
Left knee should be bent at a 90-degree angle and in line with left ankle.
D.Once balanced, extend arms behind back and interlace fingers.
Draw shoulder blades together while lifting heart.
Drop hips down and press forward.
A.Sit cross-legged or in another comfortable position on the floor or in a chair.
Extend right fingertips to the floor, a block, or the seat at side.
C.Relax jaw and think about drawing right shoulder down and back while maintaining a straight spine.
A.Lie faceup on the floor with legs extended and arms resting at sides.
Hug right knee to chest, then clasp both hands behind right thigh.
Flex through right foot, drawing toes toward body and pressing heel toward ceiling.
Keep head and shoulders relaxed and resting on the floor.
Optional: For an added stretch, loop a strap, belt, or towel around your heel.
Hold onto the ends of the strap and use the resistance here to open up your hamstrings.
Rest right ankle on left thigh.
Right knee should open out toward the right side, stretchinghips and glutes.
Keep hips and shoulders grounded on the mat.
(P.S.the stretch also helps relieve gasand GI discomfort.)
A.Lie faceup on a mat with arms at sides and legs extended.
Gently rock from side to side.
C.Let knees slowly fall to the floor on right side, simultaneously extending left arm out to left side.
Keep gaze focused on the ceiling or toward left hand.
Plus, theglute bridgeloosens up your hip flexors while strengthening your glutes, hamstrings, and pelvic floor.
Lift hips up as high as possible.
Keep neck long and chin slightly tucked toward chest.
How Often Should You Stretch?
Ideally, you should aim to do flexibility exercises at least once a day, says Monal.
The more you do them, the more your body will be able to progress, she adds.
A great motivator is to track your progress to see how your flexibility improves over time.
