Flexibility Exercises

The Best Flexibility Exercises

Flexibility is defined as “the range of motion about a joint and its surrounding muscles during a passive movement” (Sports Fitness Advisor). Flexibility is important because it allows you more freedom of movement and less chance for injury. The theory is that the body parts move farther before injury occurs. Therefore, the more flexible you are, the more you can move without injury. Increased flexibility also improves your posture and helps to reduce chronic back pain. Exercises that increase flexibility usually focus on stretching.

Shoulder Stretch One

Flexibility in the shoulder joins and surrounding muscles helps to reduce tightness in the neck and upper back as well as allow more movement in the arms.

Interlock your fingers and turn your hands inside out so that your palms push away from your body. Straighten your arms in front of your torso then reach above your head. You can slightly arch your lower back to increase the stretch. You can do this exercise several times a day even from a sitting position while you work.

Shoulder Stretch Two

Standing in a straight position, feet parallel and slightly separated, clasp your hands behind your back and let your wrists rest on the back of your hips or lower back. Slowly straighten your elbows and raise your arms as high as you can without too much strain. Hold in this position for several seconds, then try to lift even more.

Shoulder Stretch Three

This is a great one not only for shoulder flexibility, but to relax your neck and upper back as well. This position is often used in Hatha yoga as a warm-up pose. Start in the same way as shoulder stretch two, but this time, bend over, relaxing your neck and letting it drop, and raising your clasped hands straight up into the air. Hold in this position for several seconds, taking deep breaths in and out of your nose.

Side Stretches

Side stretches and other torso twists and stretches help not only increase your flexibility, but also help aid in digestion. Standing in a straight position, feet parallel and slightly separated, clasp your hands in front of your chest and lift them over your head until your arms are straight and aligned parallel with your ears. Keeping a tight grip on your clasped hands, slowly lean out and lower your torso to one side. Be sure to keep your arms directly over your head. To check the alignment of your arms, make sure you can feel your biceps close to your ears at all times. Repeat on the other side.

Hamstring One

Standing straight with feet as wide as your shoulders, bend forward and reach your fingers toward your toes. If you can not reach your toes, that is OK, but ultimately that is your goal. Let your knees soften so they are slightly bent and not locked into a straight position. As you lengthen the muscle and with consistent practice, you will slowly be able to straighten your legs.

Hamstring Two

This is the same as the first ham string stretch except that before you begin, cross the right ankle over the left so that the outside edges of your feet are touching. As you reach your hands toward your feet, you will feel a stronger pull on your left hamstring. Take several deep breaths before coming back to a standing position. Repeat on the other side.

Groin Stretch

Sit on the floor, bend your knees and bring your feet in close to your body. Place the soles of your feet together. Rest your hands on your ankles and let your elbows fall to your knees. Tilt your pelvis forward and straighten your back. Continue leaning forward as far as you can go.

Flexibility Exercises - Use Variety

A combination of these exercises every other day or so will gradually help your body loosen up and become more flexible. But don't push yourself - only stretch as far as your muscles feel comfortable. You also want to be careful about "rocking" into a position, as that can overtighten and in some cases even cause a muscle pull. Take it easy, one stretching exercise at a time, take deep breaths in and out of your nose and feel your muscles stretch (breathe into the pain), and try to enjoy the workout!