8 stretching exercises to improve flexibility

2023-11-14 11:05:19

Today, we’ll give you a helping hand to improve your flexibility. All you need to do is follow this series of very simple stretches to do at home every day. These exercises promote muscle relaxation and help increase range of motion. You will see, you will become more agile in no time and… you will be able to say goodbye to joint pain.

Why is flexibility so important?

When flexible, the muscle allows the greatest possible movement of the joint without damaging it. Our stretching capacity will therefore be given by the maximum range of movement of the components of a joint. And the more flexible our body is, the more we adopt a better posture to carry out movements and to reduce joint pain. Without forgetting that, thanks to stretching, you always relax your muscles following exercise.

Apart from all these benefits, flexibility plays a key role in the prevention of muscle injuries (low back pain, sprains, tendinopathy, etc.). Remember that most of them are caused by performing an unusual movement with a large amplitude on a rigid area. With reduced flexibility, pain is often unavoidable!

8 exercises to gain flexibility and suppleness

Note that good flexibility also improves blood circulation and plays a crucial role in preventing diseases such as arthritis, diabetes and kidney problems. For all these reasons, we strongly invite you to adopt these stretches as frequently as possible.

1. Puppy pose

Puppy pose – Source: spm

Also common in yoga, this posture is ideal for the upper body, especially the back, shoulders and arms. It also relaxes the spine and strengthens the back muscles, but also the thighs, hamstrings and calves.

1. Get on all fours, keeping your hands under your shoulders and your knees directly under your hips.
2. Slowly move your hands forward, bringing your chest toward the floor.
3. Hold the position for 30 seconds, then slowly return to the starting position.
4. Repeat 3 times.

2. Side lunge

Side lunge – Source: spm

Now let’s move on to the legs: this exercise is really effective for energizing and sculpting them. It’s a super tonic workout to work the hamstrings, adductors and quadriceps.

1. Start in a standing position with your feet slightly apart.
2. Slowly bring your weight to the right.
3. Hold the position for 30 seconds.
4. Perform 3 repetitions on each side.

3. Back stretch

Back stretching – Source: spm

Remember that stretching is essential to improve your flexibility and range of back movement. Also, this type of exercise is ideal for lengthening the back and reducing stiffness. But, be careful not to spread it too much. As soon as you feel any sort of pain or discomfort in your neck, you’ve probably overdone it.

1. Lie on your stomach, raise your elbows and keep your stomach on the floor.
2. Push yourself up with your hands, in a position similar to a push-up, but keeping your hips on the ground.
3. Stay in this position for 30 seconds and repeat 3 times.

4. Lateral stretch

Lateral stretch – Source: spm

To improve breathing and the thoracic cavity, you won’t find better than this exercise which works several muscles: spine, groin, hamstrings and abdomen. As a bonus, you promote better blood circulation.

1. Spread your legs and stretch your arms until they are parallel to the floor.
2. Lean onto your right side, bending your right knee and resting your elbow on your knee.
3. Extend your left arm toward the ceiling, maintaining a straight line from your left foot to your left hand.
4. Hold the position for 30 seconds, then repeat on the other side.
5. Repeat 3 times.

5. Cat-cow pose

The cat and the cow posture – Source: spm

A famous yoga pose, the cat-cow stretch is excellent for starting to warm up your spine. This exercise improves flexibility in the back, neck, shoulders and pelvis. It will help to soften the spine and gently wake up your joints.

1. Start in a quadruped position.
2. Then slowly arch your back, pushing your stomach down and lifting your head.
3. Pause for a few seconds, then slowly raise your back, like a cat would do.
4. Perform 10 repetitions.

6. Seated spinal twist

Spinal torsion – Source: spm

The advantage of twists is that they are versatile: they stretch and strengthen the muscles of the spine at the same time. By practicing this exercise regularly, you will be able to soften and tone your back muscles. It is also a recommended posture to increase the flexibility of the shoulders and chest.

1. Sit up and keep your legs straight.
2. Bend your right knee and place it on your left leg.
3. Hold the position for 30 seconds, then return to the starting position.
4. Repeat the exercise on the other side.
5. Perform 10 repetitions.

7. Hamstring stretch

Hamstring stretch – Source: spm

There’s nothing like a good stretching session to stretch your hamstrings and prevent them from stiffening.

1. Sit on the floor with your legs extended in front of you.
2. Stretch your arms and lean forward, trying to push yourself as much as possible while still keeping your legs straight.
3. Hold the position for 30 seconds and repeat 3 times.

8. Seated stretch to work on leg flexibility

Seated stretch – Source: spm

This posture is effective for stretching the arms and the back of the thighs. You will also gain flexibility in your back and hamstrings.

1. Get into a sitting position. Stretch your legs out to the side as much as possible.
2. Move your arms forward as far as possible.
3. Hold this position for 30 seconds.
4. Repeat 3 times.

Nutrition and flexibility

Food keeps us healthy, gives us energy and boosts our morale. But, when it is unbalanced, it can also weigh us down, demotivate us or trigger discomfort in the body. Certainly, there is no “magic” food that will make your body softer or more flexible. However, to complete your stretching exercises, you must necessarily opt for a healthy and vitamin-rich diet.

What is the role of nutrition in improving flexibility?

Tell yourself that if the body does not receive enough nutrients, the ligaments, tendons and fascia will not be able to achieve a full range of motion. Also, stock up on vitamins (A, B, C and D)! They are not only beneficial for your overall health but also for gaining flexibility.

What foods promote flexibility?

To support your physical routine, we recommend adding these foods to your diet:

Seasonal fruits

Needless to say, fruits are one of the best sources of nutrients for the body, since they are rich in vitamins, fiber and minerals. Even though they are sweet, they remain low in calories. Their advantages are multiple: they are generally easy to digest, they are filling and their organic cultivation does not harm the environment. In this sense, we suggest that you consume more local and seasonal fruits. Most often, fruits that are out of season or come from far away are generally associated with agricultural practices.

Lawyer

In addition to being tasty and tender, avocado is a real nutritional treasure. This fruit/vegetable stands out for its high level of omega 3, a group of fatty acids that our body needs, but cannot generate and therefore obtains from external sources.

Foods with a high water content

On the plate it is always advisable to have organic fruits and vegetables, this way you will obtain a denser and healthier diet. And for good reason, these foods are grown in soil rich in nutrients and without pesticides. But, no matter what, any vegetable or fruit is always better for your health than dishes that are too fatty and sweet. Experts continue to emphasize the need to consume at least five servings of fruits and vegetables per day. Oh yes, favor raw produce as much as possible to take full advantage of their virtues. And to hydrate the body as much as possible, focus on foods full of water: cucumber, zucchini, celery, tomato, lemon, melon, strawberry, watermelon… There are so many delicious salad recipes to try!

And what foods should you avoid?

As you can imagine, certain food families will not be favorable for you to obtain the flexibility you want. They will even have the opposite effect! We are talking in particular regarding refined flours and sugars, alcohol and fatty meats. Unless you are a high-level athlete or have almost daily physical activity, you will do better to reduce these foods as much as possible or avoid them altogether. This type of diet, which generally provides more calories than you expend, causes your body to convert the excess into energy reserves in the form of fat. As a result, this greatly reduces your mobility and our flexibility.

There is no secret: to have a more supple, athletic and flexible body, stay away as much as possible from meals that are too rich and heavy. Instead, opt for a healthy diet and supplement it with regular physical training.

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