Lunge with Spinal Twist (1)

10 Best Stretching Exercises For Better Flexibility

Do you skip stretching exercises? If yes, do not worry! Because you are not alone on this planet who are skipping these workout plans. But you should accept it without any embarrassment. 

Mobility might be a boring part of exercise for most people, but remember exercise is incomplete without it. 

Different flexible exercise examples are here which help you to change your lifestyle by improving flexibility and reducing muscle spasms. These stretching exercises can change your lifestyle.

Probably, you are not sure where to start. Let us tell you that you can perform these flexibility exercises at home easily.

Before indulging in some moves, it is better to understand stretching and its valuable effects on the body.

Benefits of Daily Stretches

Every time you stretch your body, you notice a definite change in your muscles. The risk of growing uneven muscles increases with the lack of flexibility exercises. 

To keep your muscles smooth or at their original length, stretching exercises are essential. When your muscles will grow evenly (i.e. long & lean), stronger they will better your range of motion in your joints. 

If you are suffering from muscle spasms and want to relax your muscles, then it is not necessary to go to the gym. You just need to perform different flexibility exercises at home which can change your lifestyle in weeks.

Let us see how flexibility exercises are good for your health, body, or muscles!

  • Increasing flexibility to prevent injury
  • Reducing inflammation
  • Improving strength
  • Freedom of movement
  • Relaxation and mental well-being
  • Increases blood flow to your muscles
  • Improves your posture
  • Helps decrease tension headaches

What Kind of Stretching Should You Do?

Stretching is underrated but it is an important part of daily life. It has several benefits. The least you can see it improves flexibility which allows your muscles to move properly to maintain a healthy motion. It helps to overcome joint or muscle strain.

Before defining flexibility exercises examples, it is important to discuss how many types of stretching there are and which type of stretching is good for you. Although there are several types of stretching available, the most important are dynamic and static

Dynamic Stretching

In Dynamic stretching, your muscles or joints take full part through their full range of motion (ROM). 

Static Stretching

Static stretching is something different from dynamic. In static stretching, you sink into a position and hold your body for some time without any pain or strain.

Digging More!

For a balanced fitness routine, both types are important but still, you must choose the one that suits your body.

A dynamic example of flexibility exercise may include 

  • Cat-cow
  • Down dog to runner’s lunge
  • Heading the needle

These exercises are great for your muscle flexibility.

Static stretching, on the other hand, helps your mind or body to relax, and calm down. If you are not doing exercises regularly and you are doing this static stretching throughout the day then it helps to improve your flexibility and reduce muscle aches and discomfort. 

However you are in and out of the gym, mobility is important.

Here is a time to shed light on the stretching exercises that help people to manage their lives with smoother or relaxed muscle movements.

Lunge with Spinal Twist

Your legs, glutes, or core are completely engaged in this exercise. During this exercise, only your quads and hamstrings work. Your glutes work harder when you twist your body with or without weight. During this position, your core muscles are also working in lunging.

You can perform this workout at your home too. It is one of the great examples of flexibility exercises. This workout is effective in different situations. When you have had hip surgery, you must perform this exercise as a therapy. 

How to Do?

  • Stand with your feet together
  • Lift your left foot and take a big step forward to come in a staggered position
  • Now drop into a lunge while bending your left knee and keep your right leg straight on the ground. This posture helps to stretch hip or thigh muscles
  • Put your right on the ground or twist your upper body to the left and raise your left arm to the roof
  • Stay in this position for 30 seconds
  • Repeat the same procedure on the other side

However, for people who sit on a chair for prolonged periods, this exercise is great for them to increase flexibility.

Forward Fold

Incorporating a forward fold into your routine is one of the great flexibility exercise examples. Forward fold is a challenging exercise for people with tight hamstrings. But this exercise is good for making your spine longer and creating space between the bones, preventing them from pressing too closely together. Also, doing them can make you think quietly about yourself.

How to Do?

  • Stand with your feet hip-width apart, bend your knees slightly, and open your arms by your sides in a horizontal position
  • Completely bend your body from the front side, bringing your head towards the floor
  • After coming into this position, relax your shoulders and tuck your chin under
  • Gently bend your knees and after coming into this position & keep your knees straight. In this way, when you come back to your actual position, your knees will not bend and work naturally
  • To feel comfortable fold your arms around your legs or touch the floor with your fingertips. This action prevents you from falling
  • Take a proper breath and hold it for 30 seconds
  • After that, slowly come back to your original position 

This exercise will help to stretch a lot of muscles such as the hamstrings, hips, and calves.

Piriformis Stretch

Piriformis Stretch helps reduce muscle discomfort and relieve tension and it helps to improve mobility. You can use a floor or chair to perform these flexibility exercises at home. The piriformis stretch is an excellent example of flexibility exercise which targets the hip muscles. 

How to Do?

  • Straight your legs from the front when you sit on the floor
  • Fold your right leg on your left leg and keep your right foot flat on the floor
  • Keep your right hand on the ground from the backside 
  • Keep your left hand on your right quad & upkeep your left elbow on your right knee. Now start your movements by pressing your right leg to the left as you twist your torso to the right
  • Hold for at least 30 seconds
  • If you are feeling some bothersome sensations, then you can simply use your left hand to pull your right quad in and to the left

Triceps Stretch

To improve flexibility, motion, or lengthen muscles, this is the best workout you can follow. This workout is highly effective in preventing the loosening of connective tissue, and tight muscles, and boosting circulation.

How to Do?

Want to focus on building strength then incorporate some triceps exercises.

  • Kneel, sit, or stand tall with feet hip-width apart and arms extended overhead
  • Bend your right elbow and reach your right hand to touch the top-middle of your back
  • Reach your left hand overhead and grasp just below your right elbow
  • Gently pull your right elbow down and toward your head
  • Hold for at least 30 seconds
  • Switch arms and repeat

This is the upper body example of flexibility exercise which loosens up the muscles on the back of the upper arms, neck, or shoulders.

Standing Quad Stretch

For patients who suffer from chronic pain, this workout is helpful for them to relieve their pains. Standing quad stretch improves joint circulation, increases flexibility, stretches out muscles, or reduces muscle spasms. People can perform this exercise at home. 

The Standing Quad Stretch is a prime example of a flexibility exercise aimed at improving flexibility in the quadriceps muscles.

How to Do?

  • Stand straight, keeping your feet together
  • Use your left hand to pull your foot towards your butt and bend your left knee maintaining knee position
  • Put your hand on the wall for support. This will help you to maintain your balance
  • Tightening your glutes helps to improve your overall flexibility 
  • Stay in this position for 30 seconds.
  • Repeat the process on the other side.

However, this exercise targets your leg muscles. You can take support of the wall to maintain balance.

Toes on Wall Calf Stretch

People know that toes on wall calf stretch is beneficial. You will notice the positive effects of this workout on your calf muscles or Achilles tendon.

Want to improve your gait or walking style? You must add this workout to your list. This is even helpful in improving specific foot conditions which include plantar fasciitis and bunions. 

How to Do?

  • Stand with a wall keeping one foot close to the wall and one about a foot back. Put your hands on the wall for firm support 
  • Move your front foot near the wall with your heel on the floor and toes touching the wall
  • Shift your weight onto your front foot to feel the stretch in the bottom part of your front leg. If you want to stretch more, lift the heel of your back foot and lean your chest towards the wall
  • Stay static for at least 30 seconds in this position
  • Repeat the process again on the other side

This stretch affects the back side of your leg in the Achilles tendon or calf area which is against the wall. Make sure to grab the floor firmly with your heels. Wearing good quality sneakers is very important here because they help you grip the floor firmly during this stretching session.

Figure Four Stretch

This exercise helps in hip mobility and stability because It releases tension in your butt muscles.

How to Do?

It is important to follow each step accurately for fine outcomes:

  • Lay on the floor in a straight position and keep your feet flat on the ground
  • Bring your left foot in a cross position on your right quad
  • Now lift your right leg from the floor and pull it gently towards your chest
  • Hold your movements for at least 30 seconds where your body or muscles feel comfortable
  • Switch sides and repeat

This exercise stretches the piriformis and iliopsoas muscles which are located nearer the hip and the IT band. This passive nature pose helps to relieve knee pain and release movement in your knees or joint.

Hip Adductors Stretch

For firm support for your hip or lower body, Adductors are quite helpful. This exercise targets different muscles which improves your mobility. 

Hip Adductors Stretch is very important because these muscle groups contribute to hip strength and movement.

How to Do?

In terms of strength training, it is important to correct your muscle position during this exercise:

  • Stand straight by widening your feet to your shoulder-width
  • Now bend your right knee and shift your weight on the right side slowly
  • Hike up your right hip gently and keep the left hip pulled down. Here you will feel a stretching sensation on the inside of your left leg
  • Hold for at least 30 seconds and repeat

This exercise stretches your inner thighs and hip adductor muscles that regulate your leg movement by pulling your leg toward the center of your body. It is helpful in activating your glutes with this move.

Lying Pectoral Stretch

You may feel tightness or uncomfortable feelings in your shoulders after a tough chest workout. Here, it is necessary to find a reliable static stretch that targets relaxed shoulder muscles. 

Lying Pec Stretch is one of the examples of flexibility exercises that relax the shoulder muscles or promote blood flow to the area. 

How to Do?

  • Lie on your stomach in a T position on the floor 
  • Use your left hand to push off the ground 
  • Bend your knee to maintain your balance in this position
  • You will feel stretching sensations in your right-side pectoral muscles
  • Just stay in this position for 30 seconds
  • Then switch the sides and repeat the process

This exercise is like push-ups or bench presses which target your chest and shoulders to remove tightness.

90/90 Stretch

Joints are responsible for daily movement or stabilization. Remember this movement is not only for your everyday chores, but it is also important for exercising.

90/90 stretch is one of the top flexibility exercises examples you will find on the internet which explains the effectiveness of this exercise for stretching your body muscles for a normal movement.

How to Do?

  • Bend your right knee at 90-degree angle and sit, making sure that the calf is at a right angle to the body your foot sole facing
  • Keep your leg in a straight relaxed position on the floor
  • Put your left knee on the left side of your body and bend it so that your foot points backward. Keep your left foot bent
  • Repeat the process on the other side after 30 seconds

This stretching workout converts you into a pigeon pose which helps your overall body muscles to rotate effectively. When you are facing extremely tight hip flexors, this workout is recommended to remove this muscle stiffness.

Final Thoughts:

Stretching is very important to lead a happy life because spasm muscles restrict the smooth movement of your parts of the body which indirectly affects your daily life. 

So it is important to follow a stretching routine in a day to help your muscles work smoothly. You will find different examples flexibility exercises on the internet which guides you to perform these flexibility exercises at home. A few effective ones have already been mentioned above.

Few Related Queries

What Type of Stretching Is Best For Improving Flexibility?

To increase ROM, Static stretching is best. Each static stretch requires a 15 to 30 sec hold in stretching positions. According to recent research, 10 to 30 seconds duration is perfect or sufficient for increasing flexibility.

How Do You Stretch To Become Super Flexible?

There are different ways to stretch your flexibility:

  • Always use foam rolling
  • Try to perform dynamic rather than static stretching
  • After activity prefer static stretching
  • Focus on the area that needs to be stretched
  • Perform stretching actions frequently
  • Always stretch your muscles safely

Reference Studies:

Wikipedia Contributors (2019). Stretching. [online] Wikipedia. Available at:

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