Improve your flexibility to decrease tension, decrease pain, and increase your quality of movement. Here’s 10 of the best stretches to increase flexibility – just 10 minutes of stretching per day will bring great results.
10 of the Best Stretches to Improve Your Flexibility
- Neck:
- Ear-to-Shoulder Stretch
- “Smell Your Armpit” Stretch
- Shoulder:
- Cross-Body Stretch
- Doorway Stretch
- Lower Back:
- Cat – Camel
- Lumbar Rotations
- Hips:
- Piriformis Stretch
- Hip Flexor Stretch
- Legs:
- Hamstring Stretch
- Calf Stretch
Keep reading for a step-by-step guide with pictures of each of these stretches.
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As a physical therapist, I see a lot of different people for a lot of different reasons. Whether it’s back pain, neck pain, hip pain, shoulder pain, etc – one of my primary interventions that I recommend for people on a daily basis is stretching.
Improving your flexibility can decrease tension in tight muscles, improve mobility in your joints, and ultimately decrease pain in tense/tight body areas.
Today I wanted to share with you 10 of my most-recommended stretches to help improve your flexibility.
Let’s try them out.
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WHAT IS THE BEST WAY TO IMPROVE FLEXIBILITY?
Increasing flexibility brings positive benefits such as less pain, better range of motion, less injury, and decreased muscle soreness after a workout.
If your goal is to be more flexible, there are some simple steps to incorporate to help you accomplish this goal.
First, determine why you want to improve your flexibility. There are many reasons- stretching will help you be more mobile and better able to play with your kids and move around without pain.
Next, create a plan that works for you. Start out simple. Don’t just make up your own stretches, have a proper plan that you can reasonably complete. You can even try yoga or pilates if you’re looking for specific routines. Choose stretches that will focus on all the major muscles instead of just one part of your body.
Stay consistent. Just a few minutes of stretching per day will bring great results.
HOW OFTEN SHOULD YOU STRETCH?
If you are looking to improve your flexibility, include some type of stretching each day. Incorporate a plan that you can follow daily and you will notice a difference.
This stretching plan below can be completed every day, or even multiple times per day if dealing with an injury.
Include stretching routines like this one below into your exercise plan- this one only takes 10 minutes for effective stretches.
Try these stretches below to improve your flexibility.
Neck
1. Ear-To-Shoulder Stretch
Great for the upper trapezius; my go-to for stiff necks and desk jobs.
- Drop your left ear over towards your left shoulder.
- Reach up with your left hand to the right side of your neck and apply a gentle over-pressure until you feel a stretch in the right side of your neck.
Hold 20 seconds and repeat three times.
2. “Smell Your Armpit” stretch
Similar to the Ear-To-Shoulder stretch; only now we’re going to sneak it around to the back of your neck.
- Tilt your head so your nose is pointing directly at your left armpit.
- Reach your left hand up to the back of your head and apply a gentle pressure to stretch the back of your neck.
Hold 20 seconds and repeat three times.
Shoulder
3. Cross-body stretch
My go-to for a tight rotator cuff.
- Cross your right arm across the front of your body.
- Use your left hand to grab your right elbow.
- Pull your elbow to the left until a comfortable stretch is felt in the back of your right shoulder.
Hold 20 seconds and repeat three times.
4. Doorway Stretch
My go-to for “desk job” postures where your spine and shoulder round forward from too much time in a poor posture.
- Place your forearms on either side of a door frame.
- Step into the door frame until a comfortable stretch is felt through the front of your chest and shoulders.
Hold 20 seconds and repeat three times.
Lower Back
5. Cat – Camel
Great to improve overall spine mobility.
- Get down on all fours with your hands directly below your shoulders and your knees directly below your hips.
- Arch your back as high as you can up towards the ceiling and tuck your chin into your chest (cat).
- Now sag your chest/abdomen down towards the floor while looking up directly in front of you (camel).
Hold 20 seconds and repeat three times.
6. Lumbar Rotation Stretch
- Lay on your back with your knees bent.
- Drop both knees down to the left until a comfortable stretch is felt in the right hip/lower back.
- Repeat on the other side.
Hold 20 seconds and repeat three times.
Hips
7. Piriformis Stretch
One of my favorites for back pain and tight hips.
- Lay on your back with your knees bent. Cross your left leg over your right.
- Grab the back of your right thigh with both hands and pull it up towards your chest until a stretch is felt in the back of your left hip/butt area.
Hold 20 seconds and repeat three times.
8. Hip Flexor Stretch
- Kneel your right knee with your left leg out in front of you as shown.
- Shift your body forward by lunging onto your left leg until a stretch is felt in the front of your right hip.
- Repeat on the other side.
Hold 20 seconds and repeat three times.
Legs
9. Hamstring Stretch
There are many ways to stretch your hamstrings; this one is my personal favorite as it keeps your back in a very safe and neutral position.
- Lay down on your back. Grab a belt/towel/sheet and loop it around your left foot.
- Keep your left leg straight and use the belt/towel/sheet to pull your leg into the air as shown until a comfortable stretch is felt in the back of your leg.
- Repeat on the other side.
Hold 20 seconds and repeat three times.
10. Calf Stretch
The most-useful stretch for maintaining flexibility in your ankle/Achilles tendon.
- Stand with your left foot back behind you as shown.
- Keep your left leg straight and lunge forward onto your right leg until a stretch is felt in your left calf (it helps to push on a wall or otherwise support yourself as shown).
Hold 20 seconds and repeat three times.
I recommend my patients perform these exercises multiple times throughout the day if we’re rehabilitating an injury. If you’re not in pain and just looking to increase your flexibility my recommendation would be perform these exercises once a day. You might even break it up over a couple of days – exercises #1-#5 one day and exercises #6-#10 on the next day.
Photo credits – www.hep2go.com
My favorite website to generate home exercise programs for my patients. Check them out.
Interested in some great beginning workouts?
Low Impact Pilates Workout (Perfect for Beginners)
10 Of the Best Gym Workouts for Beginners
Total-Body Workout With Weights
25 Minute Core Workout For Beginners
Want to get in shape, but don’t know where to start? Check out my new 8 Week Beginners Workout Guide.
A complete at-home plan to help you reach your fitness goals. Click here for all the details.
Questions or comments for Jared? I would love to hear from you.
Leave me a comment below or email me at ToneandTightenFitness{at}gmail.com
Make it happen,
Jared
