18 Stretches To Be More Flexible Today

May 19, 2015 Bulu Box


Stretching can help you become more flexible and prevent injury.Try using these 18 quick and easy stretches to make yourself more flexible today. 


Start seated on the floor with your knees bent and hands interlocked beneath. Keep your elbows out to the side as you round your back, pulling your navel in toward your spine while you inhale through your nose. Exhale and pull your navel even tighter in. Repeat.

Chest Release 

Holding a wall or doorframe with your right or left arm, step forward and turn with your entire body, rotating especially at the hips. Hold for 5 deep breaths, increasing the tension of the stretch by pivoting your hips more and more each breath.

Deep Squat Stand

Standing with your feet wider than hip-width apart, bend forward at your waist and grab your toes. Feel the stretch in your hamstrings before dropping down into a deep squat, all while keeping your arms straight, elbows between your knees, back flat, and chest up. Then, reverse the stretch by raising your hips back to the top. To end, straighten your knees until you feel a good stretch in your legs.

Downward Facing Dog

Starting from a push-up position, push your hips up and backward while keeping your legs straight; keep your head, neck and back in a straight line. Slowly straighten your legs until you've come to a full downward dog position. To loosen up the calves of your legs even further, pedal your legs back and forth.

Extended Wide Squat

Start with your feet slightly wider than your hips. Lower yourself down into a low squat position by bringing your butt back toward your heels. Open up your hips even further by putting your palms together and firmly pressing them against your knees. Take five deep breaths before placing your hands on the floor. Then, walk them away from your feet to increase the stretch in your hips and lower back. Take 5 more deep breaths.

Mermaid Stretch

Start seated on the ground with your knees bent toward the left. Fold your left leg beneath and behind you, and fold your right across your body in the front to touch your left thigh. Extend your right arm above your head as you inhale. Exhale as you reach over your head with your right arm to feel a deep, lengthening stretch in your torso. Hold this for 30 seconds and switch.

 Modified Cobra

Lie facedown on the floor or on a yoga mat with your hands beneath your shoulders and elbows just behind your shoulders. Lift your torso as you push your hips down toward the ground. Push your shoulders down and away from your ears as you tighten your glutes. This is a great abdominal stretch that you'll really feel!

Samson Stretch

With your fingers interlaced, raise your hands above your head. Keep your feet hip-width apart, keep your chest up and back straight. Then, step into a wide lunge that stretches your legs and lower back.

Spinal Twist

Start seated with your legs together. Keep your spine lengthened and with a good posture, begin rotating from your hips. Place your hand on your far knee and one behind you on your chair to support your stretch.

Total Side Stretch

Start this stretch by crossing your right leg over your left to make sure that your feet stay facing forward (you may need a chair for balance). Begin reaching up with your right arm as you inhale. When you hit a complete extension begin exhaling and reaching over your head to the side with your right arm. Hold for a few deep breaths before switching sides.

Spiderman Stretch

Start standing with your feet shoulder width apart. As you lower yourself to the ground, place your hands between your legs with your shoulders stacked over your hands. Then, bring your leg backward with your knee and toes touching the ground. Take your leg back as far as possible while keeping your shoulders over your hands. Hold for a few deep breaths before switching sides.

Standing Forward Bend

Start standing with your fit hip-width apart. Bend forward and allow your upper body to hang over your hips and legs. Grab your elbows or support your bend by placing your hands on the floor in front of you.

Standing Hamstring Stretch

Start standing shoulder width apart. Using a chair or bench (adjust the height of your leg rest based on your flexibility), bring one leg up and keep your back leg as straight as possible. To increase the stretch, try hinging at the hips to lengthen your stretch even further.

Standing Quad Stretch

Stand with your feet hip-width apart and bring one leg up - this is to lengthen your quad muscles. Use a chair or stable object to balance yourself if needed.

Toy Soldier Stretch

Start with your feet hip-width apart and arms extended above your head. Next, keep your back straight and chest up as you bring your right leg up. At the same time, bring your left arm downward in an attempt to meet the two. Make sure to keep your arm and leg straight. Alternate.

Upper Back Release

Clasp your hands in front of you and round your upper back while keeping your arms straight and active. Imagine spreading your shoulder blades wide across your back. Hold for 3 deep breaths.

Calf Stretch

Find a wall you can push against. Flex your foot upward to elevate your toes. Place your toes against the wall while your heel remains on the floor. Keeping your leg as straight as possible and leaning toward your front leg to deepens the stretch.

Wall Slide

Stand back against a wall so your tailbone, shoulders and head are all pressed against the wall. Bring your arms to shoulder level and bend to a 90-degree position. Slowly raise your arms and reach as high as you can without moving your head, back or tailbone. Return to starting position slowly and repeat. Try counting to 5 or 10 on your ascent and descent to stay nice and controlled.



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