Are you giving enough importance to your flexibility exercises? If you are not, then hear this out; flexibility is important for your overall fitness. Flexibility exercises may not be as exciting as your ab workouts but it is a vital part of an everyday workout routine.
It’s important to incorporate flexibility exercise into your workout regimen. Would you believe that these exercises have the power to increase the efficiency of your workouts? Yes, stretching makes your workouts safer and more efficient.
Stretching is crucial not only to reduce the risk of injuries but also to strengthen your muscles. It relaxes your muscles and reduces soreness. If you are a beginner who’s looking to improve your all-around flexibility, include breathing, and static as well dynamic stretching in your routine.
If you are already on your fitness journey, then I suggest you add breathing and dynamic stretching before your workout and static stretching after your workout routine. It is important to incorporate static exercises after your extensive workout as it’ll loosen your body as well as your mind!
Focusing on your breathing especially while exercising is very crucial. Breathing exercises are essential in strengthening your core. Static stretching is a perfect way to improve flexibility. In this, you stretch and hold the position for a certain amount of time.
Don’t forget to be focused on your breathing (trust this, the difference it makes is exceptional!). Dynamic stretching is one of the best ways to increase your mobility. This stretching before a workout or any physical activity works as a perfect warm-up.
To start with, do these exercises 3 days a week. Just 10 minutes of each flexibility session will go a long way. It’s never too late to start focusing on your flexibility. Here are a few exercises that’ll help you be more flexible:
Seated inhale and exhale:
With this breathing exercise, you make your first step towards getting more flexible. First, sit cross-legged on the floor with your arms beside you. Then, inhale while bringing your arms above your head. Exhale while returning your arms back to the initial position.
Lying twist:
Sink deeper into your stretch by focusing on your breathing during the lying twist. Lie down on the ground with your back facing the floor. Spread your arms out, like in a “T” and now twist the lower body to your right. Rest your left knee to rest on the floor. Turn your head to the right with your shoulders still in contact with the ground.
Neck rotation:
Usually, people tend to forget to relax their head and neck region. Neck soreness has become extremely common these days with increased usage of phones, laptops, etc. Worry not! Here’s how you can relax your head and neck. First, get comfortable in a sitting or a standing position.
Now, place your left hand on the right side of your head. Twist your head to the left. Now, repeat the same on the opposite side as well.
Figure four:
Here’s the best stretch to loosen up your tight hips and make you relax. Lie down with your back to the ground. Bend your knees and now place your feet on the ground. Now, place your right ankle on top of your left knee. By placing your hands behind your left leg, put it towards your stretch gently. Repeat on the opposite side and feel the stretch in your hips.
Twisted lunges:
First, step back with your right leg into a reverse lunge. Now, turn your upper body to the left over the left thigh. Come back to the starting position and repeat on the opposite side. This Reverse lunge with a twist gives a good stretch in your upper body.
High knees:
Get your blood rushing to your lower limbs with this stretch. Stand straight with your legs shoulder-width apart. Now, raise one knee and bring it back to the ground. Immediately, raise the other knee and repeat. This dynamic exercise helps you stretch your hips, knees, and glutes.
Front swing:
This stretching exercise helps loosen up your hips. Stand next to a wall or any stable surface. Take support for balancing. Swing one of your legs front and back allows it to swing as high as it can go. Now, repeat on the other leg.
Side swings:
This stretching exercise helps loosen up your hips, just like front swings but in another plane. Stand opposite to a wall or any stable surface. Take support for balancing. Now, swing your right leg out to the side and back allowing it to swing as high as it can go. Repeat on the opposite side.
Butterfly stretching:
This is one of the most common stretching exercises that everyone knows. It stretches your back, thighs, hips, and glutes. For this static stretch, sit on the ground with your knees bent to the sides and your soles touching each other.
Now, hold your ankles or your feet and bend your body forward while engaging your abs and pressing your knees to the ground. To begin with, hold this position for at least 30 seconds and slowly increase it up to 2 minutes.
Cat-cow:
This helps stretch your core and your spine. First, start on all four arms. Place your wrists under your shoulders while your knees are placed exactly under your hips. Arch your back while inhaling. Stomach dropping towards the ground and face towards the sky; Now, round your back while exhaling and dropping your face downwards. Continue and perform 3 to 5 reps.
Knee to chest:
It is really crucial to stretch your glutes and lower back. Lie down on the floor with the back of your body. Now, using both hands, pull your knees towards your chest. Make sure to place your lower back on the ground. Hold this position for at least 30 seconds and gradually increase it up to 2 minutes.
Triceps stretch:
Triceps stretch is essential in relaxing the back of the upper arm, especially after shoulder workouts. Stand straight with feet hip-width apart. Raise your arms above your head. Bend one of the elbows and touch the top of your back. Hold that elbow with the opposite hand and gently pull it towards your head. Repeat with the opposite side.
Side bends:
These side stretches help you stretch your inner thighs, obliques, and hips. Keep your back straight and make sure to engage your core. Kneel down with your legs placed together. Now, stretch the left leg to your side making 90o with your body. Raise your right arm. Bend your torso along with your right arm to the left and hold the position for at least 30 seconds to 2 minutes.
Repeat on the opposite side.
Shoulder rolls:
Stand straight with your feet a little wider than your hips. Now, roll both your shoulders up and back down. This is one rep. Perform about 10 reps of this stretch.
Hamstring stretch:
Stand straight with your feet hip-width apart with slightly bent knees. Bend forward at your hips while exhaling. Drop your head towards the ground. Now, wrap your legs from behind. Hold the position for at least 45 seconds. Gradually increase up to 2 minutes. This stretch will tone the neck, calves, glutes, back, and hamstring.
Aeroplane:
Lie on the floor with your face on the ground. Keep your legs straight and palms facing down. Now, draw your shoulders back while inhaling. Lift up your chest, legs, and arms. Hold the position for a few seconds and bring them down slowly. Perform about 3 to 5 repetitions/reps.
Forward hang:
Stand straight with your feet placed hip-width apart and slightly bend your knees. Twist your fingers behind your back. Extend the arms while inhaling. Now, while exhaling, bend at your waist and extend your arms towards your head. Hold the position for about 3 seconds and do this stretch for 3 reps.
Modified cobra:
Lie down on your tummy. Place your thumbs under your shoulders. Now, raise your chest while involving your glutes and the pelvic floor. Hold the position for about 5 seconds and return back to the starting position. Continue and perform 5 more reps.
Conclusion:
These exercises will help your mobility and flexibility even in the long run. Flexibility is important even to perform everyday chores. Without flexibility, these tasks become over complicated.
I agree that these exercises will not give you the same adrenaline rush as your cardio or HIIT, but they will boost your mobility and flexibility. By the end of each session, you will feel much stronger and more relaxed. Improving your flexibility isn’t as hard as you think, it just needs a little extra time.
If you are unable to incorporate these flexibility exercises into your regular busy day, then make it your bedtime routine. Ten minutes of flexibility session before bed relaxes your body and mind ultimately aiding in getting better sleep.
Apart from all the other benefits of good flexibility, one of the most important benefits is the improved quality of your life. As I’ve already mentioned, it’s never too late to start and that’s the best part!