Daily Flexibility Exercises

Daily Flexibility Exercises

People with poor flexibility run the risk of risk of injuring themselves, but the good news is that you can improve your flexibility with daily flexibility exercises. They don’t have to take a long time, and flexibility exercises don’t require much space.

Flexibility exercises help to maintain or improve range of motion for joints.

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All you need is the commitment to do them:

• Back Stretch: Get onto your hands and knees to stretch your back. This flexibility exercise is also known as the cat stretch because it mimics the move a cat does when it stretches. It’s a slow, deliberate movement. Inhale and arch your back toward the ceiling. Exhale and lower to the starting position and relax. Repeat.
• Calf Stretch: Stand with your left foot next to a wall and bent forearms supported by the wall. With your right foot resting flat-footed, extend your right leg behind you, stretching the calf muscle. This should be an easy stretch. Change position to stretch the left leg following the same procedure.
• Chest Stretch: With your right palm and forearm placed flat against the wall, turn slightly stretching the chest. Repeat with the left arm to stretch the other side.
• Hamstring Stretch: This flexibility exercise is done while in a seated position.

1. Extend the left leg (keep ankle and toes relaxed).
2. Bend the right leg.
3. Bring the bottom of your right foot to the inside of your left knee.
4. Rest your right hand on top of your left hand.
5. Keep lower back straight.
6. Reach toward your left foot.

• Stretch for Inner Thigh: In a seated position, bring your feet toward your body and hold them. Press elbows downward toward your knees. This flexibility exercise stretches your inner thighs.
• Quadriceps Stretch: Place your left forearm against the wall and with your right hand reach behind yourself and grab the toes of your left foot. Pull the heel of your foot toward your butt.
• Shoulder Stretch: With your left arm, reach in front of your body and position your right wrist under your left wrist. Pull the extended arm toward your body and hold the stretch.
• Spinal Twist: While in a seated position on the floor:

1. Extend your left leg in front of you
2. Bend the right leg bringing the right foot to the outside of your left knee.
3. Reach behind you with your right hand to support your weight.
4. Rest your left arm on the outside of the right leg.
5. Twist the torso slightly.
6. Use your left arm to lengthen the stretch.

• Triceps Stretch: With a bent right arm placed overhead, put the fingers of your right hand in the middle of your back. With your left arm, pull the right elbow back. This stretch will be felt in the back of your arm.