Get Bent: 9 Top Flexibility Exercises for Beginners
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Want to make the most out of your workout routine? Then it’s
time to start stretching! Flexibility exercises will not only keep you limber
and injury-free, but they can also help you with your overall strength and
performance. Stretching regularly may even improve your core strength, balance,
coordination, and endurance. While there are tons of ways to increase your
flexibility—from yoga poses to acrobatics—here are nine of the most effective
flexibility exercises that you can do at home or at the gym in just five
minutes or less.
Knees to Chest
This is a great exercise to stretch the back and hamstrings.
It's also helpful to release tension in the lower back and pelvis, which can
help with digestion and elimination. If you have any knee pain, then be sure to
keep your knees in line with your toes when pulling your legs towards your
chest. To make it more challenging, try pulling one leg at a time towards your
chest.
Wrist Stretch
1. Wrist Stretch Stand with feet shoulder width apart and place your right hand on the ground in front of you, fingers pointing to your left. Extend your left arm straight up, palm facing towards the sky and step out with the left foot towards your right hand until you feel a stretch. Hold for 15-30 seconds. Switch sides and repeat.
Hamstring Roll Ups
To get started with hamstring roll ups, kneel on the floor
and bend your upper body forward. Raise one leg up behind you while reaching
the opposite arm straight ahead. Place both hands on the floor in front of you
to support your weight. Carefully shift your weight back towards your hands
until you feel a stretch in your hamstrings. Hold this position for 30 seconds
then slowly return to starting position.
Downward Facing Dog
A great way to work your back and hamstrings, downward
facing dog is a basic yoga pose that can be easily done in any home. Yoga may
seem complicated but it's actually quite easy and can help improve your
flexibility. Get into the pushup position but instead of placing your hands on
the ground, place them flat on the ground with your legs straight behind you.
Now use your hands to lift up onto the tips of your toes and make sure that you
are pushing up through the balls of your feet.
Lunge Stretch
Stand in front of a wall and place your hands on the ground
about a foot away from the wall. Lunge with one leg, bringing the other knee to
your chest. Lean into the lunge, keeping your back straight and head up. Hold
for 10 seconds before switching legs. This stretch is great for opening up hips
and relieving tension in glutes.
Forward Fold with Twist
The forward fold with twist is an excellent exercise to work
your lower back muscles and improves your flexibility. Start by standing up
straight and then bend forward, reaching towards the floor with your hands.
Bring your right foot in front of you so that it's in line with your left foot.
Cross your right ankle over the left and then lean forward, bending at the
waist until you feel a stretch along the entire length of the back of your
body. The more you lean, the more intense this stretch will be.
90-90 Stretch
The 90-90 stretch is a great starter exercise to help you
get loose before any other movements. The best way to do this is by lying on
your back, then bending your knees so that your feet are flat on the ground and
about hip-width apart.
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