Stretching is important for staying flexible, staying healthy and safe, and preventing injuries when being active or doing everyday activities. Doing stretching exercises regularly can help with coordination, and can ease joint pain and other health problems. These exercises can help build strength and endurance in many areas of the body. This article will tell you about different stretching exercises that can help you reach your flexibility and fitness goals.
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The Complete List of Flexibility Exercises
Here is a bigger list of different types of stretching exercises that you can do:
- Ballistic stretching
- Partner-assisted stretching
- Mobility exercises
- Tai Chi
- Barre exercises
- Stretching with resistance bands or tubes
- Stretching with a stability ball
- Stretching with a foam roller
- Fascial release exercises
- Thai massage stretches
- Static stretching
- Dynamic stretching
- Proprioceptive Neuromuscular Facilitation (PNF) stretching
- Yoga
- Foam rolling
- Pilates
- Active stretching
- Passive stretching
- Isometric stretching
- Resistance stretching
Flexibility Exercises for Soreness and Stiffness
Let’s see what types of exercises for flexibility improvement are there
The Running Stretch
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Begin by taking one step forward and bending your body into a lunge position. Put your hands on the floor. Breathe in, and then exhale as you extend your right leg back to the lunge position. Do this flexibility exercise four times to become more flexible and improve your running. If you practice this regularly, you should notice an increase in your range of motion and movement.
The Side Stretch
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Start by standing up straight with your feet apart. Bring your hands together in a Namaste pose. Lean towards the right for 5 seconds and then back to the center. Do the same on the left. Do this 10 times to get more flexible. Doing this often can help make your upper body more flexible and reduce any stiffness in your side muscles.
Forward Hang
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To do this stretch, stand up straight with your feet shoulder-width apart. Put your fingers together behind your back and take a deep breath. As you breathe out, slowly bend forward, facing the ground and hold your hands away from your back. Keep the stretch for 5 seconds and then go back to the starting position. Do this 10 times to make your body more flexible and strengthen your back and shoulder muscles. If you are older or have any health issues, talk to a trainer or doctor before trying this or any other exercise to make sure you stay safe and healthy.
The Low Lunge Arch
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To do this stretch, start by bending and putting one foot forward and the other back. Put your palms facing the floor in front of you. Take a deep breath in and then, as you breathe out, sweep your arms over your head and stretch as much as you can. Stay in this position for 5 seconds, then go back to the starting point. Do this 10 times for better flexibility and movement. If you do this often, you may feel that your hips and legs become more mobile.
Seated Back Twist
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To do this stretch, sit with your legs out in front of you. Put your right foot on the floor and keep your right elbow in front of your right knee. Breathe in and stay in the position. When you exhale, twist your body to the right, put your left arm around the right knee, and look over your right shoulder. Hold the stretch for a few seconds then come back to the starting position. Do the same thing with the other side. This exercise helps make your spine and hips more flexible.
The Bound Angle
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To do this seated butterfly stretch, sit down with your back straight and your feet together. Take a deep breath and lift your chest. On your exhale, lean forward at the hips and place your hands on the floor in front of you. Stay in this position for 5 seconds and repeat 10 times. With regular practice, you should start to feel less tension and tightness in your lower body.
The Cat Stretch
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To do the cat stretch, start on all fours with your wrists under your shoulders and your knees under your hips. Keep your back straight. When you breathe in, lower your head and arch your back up towards the ceiling, pushing your shoulder blades away from each other. At the same time, move your torso back slightly to make a small hump. Hold it for a few seconds, then breathe out and go back to the starting position. Do this five times to make your spine more flexible and help strengthen your core. Doing this exercise often can also help with neck and back tension and pain.
Hamstring Stretches
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Sit on the floor with your legs out in front of you. Point your feet and tense your thighs. As you breathe in, reach your arms out towards your toes. When you exhale, lower your upper body towards your legs while keeping your back and core straight. Try to get as close to your toes as you can without forcing it. Hold this position for 10 seconds and feel the stretch in your hamstrings. Inhale as you come back to the starting position and repeat 10 times. With regular practice, your hamstrings should become less tight and uncomfortable.
Quad Stretches
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To do quad stretches, stand up with your feet apart. Put your weight onto your left leg and pick your right foot up off the ground. Reach back and grab your right foot, pulling it towards your backside. If you need, you can use a wall or chair for balance. Keep this pose for five seconds, feeling the stretch in the front of your thigh. Let go and return to the starting spot. Do the same on the other side. Do 10 reps with each leg to help make your thigh muscles more flexible. This exercise can help reduce tightness and pain in the front of your thighs and make your lower body more flexible.
There are many kinds of stretches that can help increase body flexibility; however, it is best to do them with the help of a trainer to get the most out of the stretches and minimize the risk of injury.
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