What are the best stretching exercises for flexibility?
“Use it or lose it” is a common fitness expression.
It describes how, if you stop working out, your fitness will gradually revert to its pre-trained state.
So, if you stop lifting weights, you’ll invariably lose muscle and strength.
Similarly, if you stop doing cardio, your heart, lungs, and circulatory system will lose efficiency, and you’ll become less cardiovascularly fit.
However, use it or lose it can also be applied to flexibility and mobility.
The less you move your muscles and joints, the more inflexible and immobile they will become.
Kids often have excellent flexibility and mobility because they seldom sit or lie still; they’re always on the move.
In contrast, as we age, we spend less time moving and more time sitting.
In response, your muscles get shorter and tighter, and flexibility and mobility decrease.
The good news is that your body is extremely adaptable and trainable.
Stretching involves putting your muscles into a lengthened position.
Done often enough, you can change the resting length of your muscles, restoring lost flexibility and mobility.
This article reveals the best stretches for each major muscle group and provides you with a daily flexibility routine.
13 Best Stretching Exercises for Flexibility
There are hundreds if not thousands, of stretches you can use to improve your flexibility, and where some are simple and comfortable, others are complex and challenging.
The key to improving flexibility is frequent stretching, and that means convenience and comfort matter.
It doesn’t matter how effective a particular stretch is; you probably won’t do it if it’s tricky or uncomfortable.
The following stretches are straightforward, accessible, and perfect for doing daily.
Hold each one for 30 to 60 seconds, stretching deeper as your muscles relax.
Do not force yourself to stretch further than comfortable, and ease off if your muscles start to burn or shake.
Finally, breathe slowly and relax your entire body – breath-holding and muscle tension will make your stretches less effective.
#1. Standing calf stretch
Target muscles: Gastrocnemius and soleus
Tight calf muscles can cause pain and discomfort and can be caused by a variety of factors, including genetics, choice of footwear, and cramps.
They can also lead to other issues, such as muscle strains, pulled muscles, and even peripheral artery disease.
It is important to stretch your calves regularly and wear appropriate footwear.
How to do it:
- Stand on a sturdy step with the balls of your feet on the edge.
- Hold onto a wall or handrail for balance.
- Keeping your legs straight, gently lower your heels down below the level of your toes.
- Hold for 30-60 seconds.
- Bend your knees slightly to stretch your soleus (lower calf) a little more.
#2. Standing quadriceps stretch
Target muscles: Quadriceps, hip flexors
How to do it:
- Stand with your feet together, arms by your sides.
- Bend your left leg and grip your ankle or foot with your left hand.
- Gently pull your foot into your butt.
- Keep your knees together throughout.
- Release the stretch, swap sides, and repeat.
- Place your free hand on a wall or handrail for balance if required.
#3. Standing waist stretch
Target muscles: Obliques, rectus abdominis, quadratus lumborum, erector spinae
How to do it:
- Stand with your feet about shoulder-width apart, knees slightly bent, and arms by your sides.
- Keeping your hips and shoulders square lean gently over to one side, sliding your hand down the outside of your leg.
- Hold for 30-60 seconds, and then stand up straight.
- Repeat for the same duration on the other side.
#4. Kneeling hip flexor stretch
Target muscles: Iliacus, psoas major, rectus femoris
How to do it:
- Kneel down and then move one foot forward into an extended lunge position.
- Keeping your torso upright, gently push your hips forward until you feel a stretch at the top of your rearmost leg.
- Hold for 30-60 seconds and then release.
- Switch sides and repeat.
#5. Assisted supine hamstring stretch
Target muscles: Hamstrings, gluteus maximus
Steps:
- Lie on the floor and loop a belt or yoga strap over one foot.
- Using your arms for assistance, pull your leg up until it’s as vertical as possible.
- Keep your head and shoulders on the floor, and your upper body relaxed.
- Hold for 30-60 seconds and then release.
- Switch legs and repeat.
#6. Supine figure-four hip stretch
Target muscles: Gluteus maximus, medius, minimus, piriformis
How to do it:
- Lie on the floor and bend your legs so your feet are flat.
- Cross your right ankle over your left knee.
- Reach forward and grip your left leg, just below your knee.
- Pull your left leg toward you until you feel a stretch in the outside of your right hip.
- Hold for 30-60 seconds and then release.
- Repeat on the opposite side.
#7. Supine spine twist
Target muscles: Obliques, rectus abdominis, erector spinae
How to do it:
- Lie on the floor and bend your legs so your feet are flat.
- Place your arms on the floor so your hands are level with your shoulders.
- Keeping your shoulders and upper back on the floor, roll your knees and hips to one side.
- Hold for 30-60 seconds, then bring your legs back to the middle.
- Switch sides and repeat.
#8. Seated butterfly stretch
Target muscles: Adductors longus, brevis, magnus
How to do it:
- Sit on the floor with your legs bent and the soles of your feet pressed together.
- Lightly grip your ankles and rest your elbows on your knees.
- Maintaining as good posture as possible, use your arms to gently press your knees out and down toward the floor.
- Hold for 30-60 seconds and then release.
- Sit on a low step/box if you are unable to sit up straight.
#9. Kneeling forearm stretch
Target muscles: Forearm and finger flexors
How to do it:
- Kneel down and place your fingertips on the floor in front of your knees, palms facing forward.
- Gently press the heels of your hands down toward the floor.
- Once your palms are flat, rock back onto your heels to deepen the stretch.
- Hold for 30-60 seconds, and then relax.
#10. Doorway pec stretch
Target muscles: Pectoralis major, anterior deltoids
How to do it:
- Stand in an open doorway.
- Raise your arms and press your elbows and forearms against the vertical doorframes.
- Your elbows should be level with your shoulders.
- Gently press your upper body forward and between your arms.
- Hold for 30-60 seconds and then release.
#11. Upper back stretch
Target muscles: Middle trapezius, rhomboids, rear deltoids
How to do it:
- Stand with your feet about shoulder-width apart, knees slightly bent.
- Crossing your arms over your chest, place your right hand on the back of your left shoulder and your left hand on the back of your right shoulder.
- Spreading your shoulder blades, hold this position for 30 to 60 seconds, and then relax.
#12. Standing lat stretch
Target muscles: Latissimus dorsi, triceps long head, obliques
How to do it:
- Hold a waist-high handle, such as a railing or strong doorknob, with your right hand.
- Step backward and simultaneously lean forward until your upper body is parallel to the floor and your right arm is straight.
- Bend your knees as much as necessary to avoid rounding your lower back.
- Push your hips to the right to create a shallow C-shape with your body.
- Feel the stretch below your right armpit and down your side to your hip.
- Hold for 30-60 seconds, and then switch sides.
#13. Lateral neck stretch
Target muscles: Upper trapezius, lateral neck flexors
How to do it:
- Stand with your feet about shoulder-width apart, knees slightly bent.
- Place your left hand behind your lower back and your right hand lightly on the top[ of your head.
- Gently pull your head to the left while keeping your right shoulder down and back.
- Hold for 30-60 seconds, and then switch sides.
Daily Flexibility Routine
If something is important, it’s worth doing daily, and that includes stretching.
While you could do all the stretches listed above each day, that’ll probably be too time-consuming for most people.
So, the following stretching routine is designed to address the most commonly tight muscles, usually as a result of too much sitting!
You can stretch whenever convenient, but you’ll probably find that your muscles will be more responsive when they’re warm, such as after a walk or workout.
Avoid stretching cold muscles, as they’re more prone to injury.
All you need for this routine is a mat for comfort and a yoga strap or belt for the assisted hamstring stretch.
Want to improve your flexibility faster?
Do this routine twice a day!
13 Best Stretching Exercises for Flexibility – Closing Thoughts
Stretching is good for everybody’s body, and yet, it’s often overlooked in favor of strength training and cardio.
Unfortunately, neglecting your flexibility can have an adverse effect on every aspect of your training and fitness and can also hurt your posture.
Ironically, stretching is actually a very low-intensity activity.
And while it’ll take time to win back your lost flexibility, it won’t take a lot of effort.
Effective stretching shouldn’t hurt and can even be relaxing and enjoyable.
Sadly, many exercisers believe that a workout must be uncomfortable to be effective.
They’ve bought into the “no pain, no gain” mindset, hook, line, and sinker.
This means that most people fail to see the value of stretching and lose flexibility year by year.
It’s never too late to start working on your flexibility, and just 10 minutes a day can have a profound effect on how you look, feel, and perform.
Commit to stretching every day for the next month to experience the power of these exercises for yourself.
