Flexibility exercises are an important part of staying healthy and keeping your body in shape. People often struggle with getting the correct form while working out, which is why we have put together this list of 12 best and must-try body flexibility exercises.
Some exercises are made to strengthen a specific muscle while others encourage your whole body to relax. Doing these exercises will improve your overall health and help you enjoy life more. If you like fun, simple flexibility exercises that are easy to do at home and will help you achieve physical and mental health balance then below are twelve bodily flexibility workouts to try.
Standing Quad Stretch:
Standing Quad stretch is one of the flexibility exercises that many people know about but don't take the time to do. This one is a simple one that you can do anywhere, anytime. All you need to do is bring your one leg up from the back as high as possible, keeping your chest lifted and breathing steadily. Hold that position for 20 seconds then repeat with the other leg.
Standing Hamstring Stretch:
Many people think that stretching is only for the legs but in reality, it is useful for your entire body. This flexibility exercise is amazing for your bottom and your lower back as well. Stand with your feet together, toes pointed down and knees wide apart.
Lift both arms straight up at shoulder level and keep them there while you bend at the hips and knees, bending only at waist level so that you end up standing on one leg, touching the floor with your other leg. Hold this stretch for 10-15 seconds before repeating it on the opposite side.
Standing Ankle Flexibility:
This exercise stretches out your ankles, knees and lower legs all at once. Stand up with your feet about a foot apart and bend at the knees, keeping your abs engaged and bending only at the waist. Hold this stretch for 5-10 seconds before repeating it on the other side.
Overhead Arm Circle:
This exercise is best done in a gym if you can afford one, don't worry if you can't. This one is amazing for upper body strength and flexibility so bend at the waist with arms stretched out in front of you.
Keeping them straight, circle your arms in an upward motion as high as you can towards the ceiling while breathing steadily and not arching your back too much. Keeping them straight, circle again going down to the floor while breathing steadily and not arching up again.
Piriformis Stretch:
Lie on your back with both feet flat on the ground and knees resting over your ankles. Place both hands on either side of one ankle and gently pull the ankle towards you, stretching out both legs as far as possible and keeping your chin lifted. Hold this position for 20 seconds and repeat with the other leg.
Dynamic Glute Stretch:
This is also a very good exercise for flexibility and a nice, toned flexible muscle. Start standing with both feet together. Bend at the hips by moving the hips to one side while bending the knees over to that side as well.
Try to keep your chest lifted, arms relaxed by your sides and breathing steadily while doing this. Make sure you are not arching or rounding your lower back while you do this exercise.
Side Bend Stretch:
This is one of many people's favourite stretches that they would do in yoga class but also one of the best ones. Stand up with your legs together, your feet pointed straight ahead and hands on your hips.
Keeping your abs engaged and breathing steady, slowly bend sideways at the waist to one side for about two seconds before bending over to the other side for two seconds as well. Make sure you keep your chin lifted.
Pigeon Pose:
People often forget to stretch out their inner thighs but you can do so by doing this body flexibility exercise. Start by lying on your stomach, face turned slightly sideways, forehead resting on the ground and knees bent as well as pointing towards each other forming a 'V'.
Keeping your arms relaxed at your sides and hips lifted, arch back upwards as far as possible while breathing steadily. Make sure you are not arching or rounding your lower back while doing this.
Shoulder Stretch:
This is another one of the flexibility exercises that many people have forgotten over time. It stretches the shoulders out wonderfully, makes the skin tighter and has a nice feeling on it.
Start by standing up straight with legs together, hands resting on your hips and upper body upright again. Keeping your chest lifted, bend at the waist while bending one knee in towards your pelvis while keeping it parallel to the ground. Make sure you keep your chin lifted as well.
Lunging Hip Flexor Stretch:
This flexibility exercise stretches out the hip flexors in a very easy way. Stand up with legs together, feet about a foot apart, hands on your hips with fingers straight.
Keeping your abs engaged and chin lifted, bend both knees while bending one at a time to one side while keeping them together as much as possible and not arching the back which is important when doing these exercises. Hold this position for 15 seconds before moving to the other side.
Forearm Stretch:
This is another one of the flexibility exercises many people in our generation seem to be forgetting about. This is great for strength and flexibility in your forearms and when you do them you can feel it a lot.
Start by standing up straight, feet together with hands on hips while shrugging your shoulders up towards your ears as high as you can. Keep your abs engaged and breathe steadily while doing this.
Lying Hamstring Stretch:
This stretch is amazing for the flexibility of both muscles, especially hamstrings. Lie on your back with your legs bent and one leg straight with the other resting on top of it.
Place a towel under your knee or the ankle of that leg and gently pull the knee or ankle towards you while keeping everything else still in that position. Hold this position for 10 seconds before repeating on the other side.
Other Flexibility Exercises
Calf Stretch:
This stretch is amazing for flexibility in the calves, especially if you need to do it in a hurry which is why many people like doing it. Start by standing up straight with legs together, hands by your side and chin up again.
Chair Shoulder Stretch:
Sit in a chair with one leg dangling off the side of the chair, foot touching the ground. Place both hands on the armrests for balance if need be. Lift other arm overhead as high as possible and bend forward at the waist area as well to stretch out shoulder muscles well in this flexibility exercise.
Sit-Ups:
This one is not only a great exercise for flexibility but also a great cardio workout. Start by getting into the pushup position with your hands on your toes, feet together and elbows bent at your sides.
Keeping your abs engaged and hands at your side, bend forward as far as possible while breathing steadily. Hold this position for five seconds before going back to the starting position again.
Inner Thigh Stretch:
This one is also very popular among people who do yoga or other stretching exercises. Stand up with legs together, feet pointed straight ahead and hands on hips while simultaneously bending each knee at the same time while bending at the waist sideways to one side as well.
Conclusion
These are just some of the many different flexibility exercises one can do to get their flexibility back, especially if they have had an injury or lost a lot of flexibility due to being older. Try them out and see if you feel the difference after doing these exercises.
Always make sure you use your imagination when doing these exercises as well. Many times people will do this while standing up straight, which can help them stretch better but once they sit down their muscles relax again and the stretching is lost. Try to imagine that you are not standing but laying on a beach or by a swimming pool so that your muscles can relax again when sitting down and feel that stretching sensation again.
FAQs
Are flexibility exercises beneficial to health?
Yes, They are very beneficial to both physical and mental health.
What are some examples of flexibility exercises for beginners?
Beginners can start with simple flexibility exercises like inner thigh stretch, sit-ups, calf stretch and standing stretch.