One of the first things I work on with all my new clients is coming up with a simple and effective stretching routine. As a certified personal trainer, I’ve had a lot of experience seeing how people struggle because of a lack of flexibility and a limited range of motion.
And to help our readers implement the same kind of approach, I decided to get the help of a physiotherapist to come up with a list of stretches for improved flexibility.
The best part is that doing some of these will only take a few minutes.
Quick Summary
- Flexibility stretches like the standing hamstring stretch, butterfly stretch, and side stretch can work wonders for your range of motion in different joints.
- Doing these stretches on a daily basis or before each workout session will significantly reduce your risk of injury as well.
- And doing these on your rest days while also taking some natural supplements will also speed up your recovery process.
Stretching For Flexibility
Here are the stretches that my physiotherapist recommends for general lower and upper body flexibility.
Standing Quad Stretch
We’re going to start with the stretching exercises for your legs using a static stretching technique that is vital for leg mobility and increased strength [1].
All you might need is a chair or door frame to hold onto for balance:
- For the standing quad stretch, stand close to a door or chair with both feet on the ground.
- Bend your right leg and reach for your right ankle with your right hand.
- Use your left hand for stability on the chair and pull your ankle towards your buttocks.
- Hold the stretch for 30 seconds and switch to the other side.
Standing Hamstring Stretch
This is a vital stretch to prevent hamstring injuries, whether you’re heading to the gym or participating in any kind of sports activity.
It’s a simple process that will only take a minute to complete:
- For the standing hamstring stretch, stand with both feet on the ground and close together.
- Lower your body down and reach your hands down to your feet while keeping your legs straight.
- Grab hold of your calves or ankles and gently pull your body towards your legs.
- Hold the stretch for 30 seconds and repeat one more time.
Reclining Bound Angle Pose
This is a yoga-style stretch that you do on the floor, so make sure you have your favorite exercise mat ready.
Here’s what to do:
- Lie down on your back with your knees slightly bent and feet on the floor.
- Bring your soles together and lower your knees down to each side.
- Rest your arms beside your body and try to lower your knees as far as possible.
- Hold the stretch for 30 seconds and repeat for a second set.
Chest And Shoulder Stretch
This is one of the most effective ways to stretch your shoulders and chest.
And it couldn’t be easier to achieve:
- Stand close to a wall with your nose almost touching it.
- Raise your left arm perpendicular to your body until your hand is shoulder-high with the elbow straight.
- Place your palm on the wall, and then turn your body away from your left hand while pushing your shoulder blades together.
- You’ll feel a stretch in your chest and shoulders. Hold this position for 20–30 seconds.
Related: Best Chest and Shoulder Workout
Spinal Twist Lunge
This is one of those stretching exercises that will target your legs, hips, back, and chest all at once.
It just takes a bit of balance and getting used to:
- Take a large step forward with your left leg and bend the left knee to 90 degrees.
- Your right leg should remain straight, and now reach for the ground beside your left foot with your right hand.
- Twist your body and extend your left hand to the ceiling.
- Hold the stretch for 20 seconds and repeat on both sides.
Triceps Stretch
Tricep stretch is an important stretch to introduce on your arm workout days, but it’s also a great way to reduce tightness from sitting at a desk for a long time.
Here’s what to do:
- Stand or sit with your spine straight.
- Reach your left arm up towards the ceiling and then bend your elbow.
- Your left hand should come down to your left shoulder blade.
- Use the other hand to push your elbow back and achieve a nice stretch in the triceps.
- You can also introduce a neck stretch by tilting your head to the right.
Knee-To-Chest Stretch
We’re now moving onto the hips with a simple stretch on your yoga mat:
- Lie down flat on the ground with your legs stretched out.
- Bend the right knee and bring the right thigh towards your chest while keeping the left leg straight.
- Use your hands to pull the right knee closer to your chest and hold it for 30 seconds.
- Do the same on the opposite leg.
Butterfly Stretch
This is another important stretch for your hip flexors to maximize the range of motion in your hip joints [2].
Here’s what to do:
- Sit on your yoga mat with your knees bent and feet flat on the ground.
- Slowly lower your knees down to each side and get your soles to face each other.
- Use your hands or elbows to push the inner thigh of each leg further down.
- Hold the stretch for 30 seconds and repeat a few times.
Side Stretch
This is a great stretch for your obliques as well as your shoulders:
- Get into a standing position with your feet hip-width apart and knees bent slightly.
- Bring your hands together over your head with both arms straight.
- Tilt your body to the left as far as you can, and feel the stretch go from your hips to your fingertips.
- Hold it for 20 seconds, then do the same on the other side.
Hip Flexor Stretch
And the final stretch I have for you is another one for the hip flexors to increase the range of motion forward and backward:
- Get into a kneeling position with your left foot in front of you and your right knee on the ground.
- Lean forward on your left thigh and try to push your pelvis forward as far as you can.
- You’ll push the left leg forward and feel the stretch along your quad and hip.
- Repeat the same process on the other leg.
How Often Should You Do These Stretches?
You should do regular stretching exercises at least three to four times a week.
If you regularly go to the gym, then it’s also a good idea to do these stretches before and after a workout.
The more regularly you do these, the more flexibility you’ll gain along the way.
And that should help you improve everything from your posture at a desk to your exercise performance at the gym.
It’s also not a bad idea to pick a couple of these stretches and do them every morning and evening to loosen any tense muscles [3].
“Improving your flexibility and range of motion with a regular static stretching routine may help you be able to do things you couldn't do before.”
- Michael Lau, PT, DPT, CSCS
FAQs
What Is the Best Stretch for Flexibility?
The best stretch for flexibility might be the standing side stretch. It’s one of those movements that stretches the maximum number of muscles, all the way from your hips up to your shoulders. A hip flexor stretch is also a great option, as it can help with the lower-body range of motion.
How Long Does It Take To Get Flexible?
It takes about two to four weeks to get more flexible. If you spend ten minutes a day stretching, then the results will be noticeable after just two weeks. As with other training, the more you do it, the faster you’ll see improvements.
Make Stretching a Priority
With daily stretching exercises and a simple cooldown stretch after training, you can make a big difference in your overall flexibility and range of motion.
Try the above options at least three days a week and see how much of a difference they make.
I would also suggest doing some of these stretches after your workout, just after taking a post-workout amino acid supplement.
This will loosen your muscles and prepare your body for relaxation and muscle repair, so that you avoid getting overly sore.
References:
- https://www.frontiersin.org/articles/10.3389/fphys.2019.01468/full
- https://www.physio-pedia.com/Hip_Flexors
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
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