The Importance of Flexibility

If you consider touching your toes or performing a full split is all but an impossible fantasy, know that exercises before (and after) your workout combined with proper nutrition, hydration, and lifestyle choices can have a huge impact.

Improving your ability to bend limbs into certain positions is crucial for more than just preventing injury. In fact, flexibility training is an important aspect of gaining strength and size.

Most of us spend our days outside of the gym hunched forward over a computer further deteriorating any chance at proper posture.

And proper flexibility goes hand in hand with full range of motion exercises like squats and deadlifts, which are major muscle builders.

Having tight hips and shoulders can not only inhibit proper form when exercising, but it sets you up for chronic states of pain and muscular dysfunction.

When it comes to maintaining strength and mobility for everyday life, adopting the attitude of the generalist (a little bit of ground based movement, a few exercises that are concentrated strength and mobility exercises, and a little bit of restorative work), will do wonders for most people.

In this article we share a great combination of stretches designed to ease tight muscles throughout your body and help you gradually work toward a full range of motion in your joints.

Do these stretches daily, if possible—or at least two or three times a week.

Over time, you’ll notice real gains in flexibility and how easily you move around.

Single Knee Pull

Primarily stretches the low back, buttocks, and front of the hip

Reps: 2–4

Hold: 10–30 seconds

Starting position: Lie on your back with your legs extended on the floor. Relax your shoulders against the floor.

Movement: Bend your right knee. Grasp the back of your thigh and pull your knee in toward your chest. Flex your left foot and press the thigh and calf of that leg down toward the floor to feel a stretch in the front of your left hip and top of your left thigh. Hold. Return to the starting position and repeat with the other leg. This is one rep.

Tips and techniques:
• Keep your head on the floor and your neck relaxed.
• Keep the foot of your bent leg relaxed.
• For a more challenging stretch, raise your head off of the floor, bring your chin toward your chest, and hold.

2. Floor Pretzel

Primarily stretches the buttocks, hip, and outer thigh

Reps: 2–4

Hold: 10–30 seconds

Starting position: Lie on your back with your right knee bent and foot on the floor. Rest your left ankle on your right thigh, just above your right knee. Your left knee should point out to the side, toward the wall. Grasp the back of your right thigh with both hands.

Movement: Slowly lift your right foot off the floor until you feel the stretch in your left hip and buttock. Hold. Return to the starting position. Repeat with your left knee bent and your right ankle resting on your left thigh, just above your left knee. This is one rep.

Tips and techniques:
• Keep your shoulders down and back, relaxing them against the floor.
• Keep your head on the floor and your neck relaxed.
• If it’s too hard to grasp your thigh with both hands, put a strap or small towel around the back of the thigh and hold both ends.

Double Knee Torso Rotation

Primarily stretches the back, chest, hips, and outer thighs

Reps: 2–4

Hold: 10–30 seconds

Starting position: Lie on your back with your knees bent and feet together, flat on the floor. Put your arms out comfortably to each side at shoulder level, palms up.

Movement: Tighten your abdominal muscles and lift both knees toward your chest, then lower them together to the left side on the floor. Keeping your shoulders relaxed and pressed into the floor, look in the opposite direction. Feel the stretch across your chest and torso and in your lower back and hip. Hold. Bring both knees back to center and return your right foot, then your left foot, to the floor. Repeat in the opposite direction. This is one rep.

Tips and techniques:
• Try to bring both knees up into the fetal position. Ideally, keep them together throughout the stretch.
• Keep both shoulders flat on the floor. If one lifts up, don’t rotate so far.
• If necessary, put a rolled towel between your knees to make this stretch easier

Child's Pose Three Ways

Primarily stretches the back, shoulders, arms, and sides

Reps: 2–4

Hold: 10–30 seconds in each stretching position

Starting position: Position yourself on all fours, knees hipwidth apart, big toes touching, and head and neck in neutral alignment.

Movement: This is a three-part stretch. Slowly drop your buttocks back toward your heels as you extend your hands in front of you and rest your forehead on the mat. Feel the stretch down your arms, shoulders, and back. Hold. Then walk your hands diagonally out to the right and place your left hand on top of your right hand. Feel the stretch down the left side of your body and your back. Hold. Then walk your hands diagonally out to the left and place your right hand on top of your left hand. Feel the stretch down the right side of your body and your back. Hold. Return to the starting position. That’s one rep.

Tips and techniques:
• Rest your forehead on the mat when holding this stretch.
• Lower your buttocks only as far as feels comfortable. If necessary, place a pillow or towel between your thighs and calves to limit the stretch.
• While holding, take full breaths by inhaling gently through your nose and lengthening the breath as you exhale through your nose.

Cat-Cow

Primarily stretches the back, chest, and abdomen

Reps: 2–4

Hold: 10–30 seconds

Starting position: Position yourself on all fours, knees hipwidth apart. Align your shoulders over your wrists, and your hips over your knees. Keep your head and spine in neutral alignment.

Movement: Slowly arch your back upward like a scared cat as you exhale. Pull your belly button in toward your spine and tuck your chin. Feel the stretch along your back. Hold. Slowly drop your belly, pull your shoulders back, and lift your head up to look forward as you inhale. Feel the stretch across your chest and down the front of your torso. Hold. Slowly return to the starting position.

Tips and techniques:
• The slow movements of this stretch are like a wave of your spine.
• Don’t strain your neck by looking up too high.
• While holding, take full breaths by inhaling gently through your nose and lengthening the breath as you exhale through your nose.

Downward Dog

Primarily stretches the back, hips, hamstrings, calves, shoulders, and chest

Reps: 2–4

Hold: 10–30 seconds

Starting position: Position yourself on all fours, hands shoulder- width apart, knees hip-width apart, and fingers extended. Align your shoulders over your wrists, and your hips over your knees. Keep your head and spine in neutral alignment.

Movement: Exhale as you lift your knees off the floor, straightening your legs without locking your knees. While maintaining a neutral neck and spine, align your ears with your biceps (upper arms). Try to keep your weight evenly distributed between your hands and feet. Press your heels down toward the floor, if possible, while keeping your shoulders down and rolled back. Feel the stretch down the backs of your legs, throughout your back, and into your shoulders and arms. Hold. Return to the starting position.

Tips and techniques:
• Soften your elbows and keep your shoulders down and rolled back as you lengthen your spine. Brace your abdominal muscles throughout.
• If necessary, bend your knees slightly and let your heels come up off the floor.
• While holding, take full breaths by inhaling gently through your nose and lengthening the breath as you exhale through your nose.

Kneeling Hip Flexor Stretch

Primarily stretches the front of the hip and thigh

Reps: 2–4

Hold: 10–30 seconds

Starting position: Kneel with your hands at your sides.

Movement: Put your right leg in front of you with the knee bent at a 90-degree angle and foot flat on the floor. Place your hands on your right thigh for support. Lean forward, pressing into the hip of your left leg while keeping your right foot on the floor. Feel the stretch in the front of your left thigh and hip. Hold. Return to the starting position, then repeat with your left leg forward. This is one rep.

Tips and techniques:
• Keep your front knee over your ankle, not jutting out past your toes.
• Keep your head and spine neutral, your shoulders down and back, and your abdominal muscles tightened.
• Keep your pelvis tilted forward (tailbone tucked under), rather than letting it tip back (tailbone lifted).

Full-Body Stretch w/Strap

Primarily stretches the upper body, abdominal muscles, and lower body

Reps: 2–4

Hold: 10–30 seconds

Starting position: Lie on your back with both legs extended. Hold the strap shoulder-distance apart with both hands by your hips.

Movement: Slowly lift the strap up toward the ceiling, then over your head and down toward the floor behind you. Imagine you are trying to reach your hands to the wall behind you and your feet to the wall in front of you. Feel the stretch throughout your body. Hold. Return to the starting position.

Tips and techniques:
• Keep your feet together and point your toes.
• Keep your shoulders down as you reach overhead. Don’t let them scrunch up toward your ears.
• If you cannot comfortably bring your arms down to the floor when reaching overhead, try placing a pillow above your head and pressing the backs of your arms into it.

Seated Chest Stretch

Primarily stretches the chest and shoulders

Reps: 2–4

Hold: 10–30 seconds

Starting position: Sit up straight facing sideways in a chair without arms.

Movement: Roll your shoulders down and back. Clasp your hands behind you, intertwining your fingers so your palms face you. Gently lift your hands toward the ceiling to the point of tightness. Feel the stretch in the front of your shoulders and across your chest. Hold. Slowly return to the starting position.

Tips and techniques:
• Look straight ahead, keeping your chin level with the floor.
• Keep your shoulders down and back, away from your ears, during the stretch.
• Don’t lean forward as you lift.