Flexibility Exercises

Flexibility exercises are intended to make your body lithe, supple and less prone to injuries. Such exercises involve a lot of stretching and can be undertaken on a daily basis, to keep your body fit and agile. They are often undertaken prior to rigorous workouts as well, as a part of the warm-up session. In this article, we have come with a number of flexibility exercises, just for you. While doing them, make sure to be gradual as well as gentle. Don’t rush through these exercises and try to do a little warm-up beforehand.

 

 

Stand on the floor, with your feet flat and shoulder-width apart. Move your head to the right, turning it till you feel a slight stretch. Make sure not to tilt your head forward or backward and remain in the position for 10-30 seconds. Now, move your head towards the right and perform the exercise again. Repeat the exercise for at least 3 to 5 times.

 

Stand on the floor, with feet flat and shoulder-width apart. Grab a towel, holding one of its ends in your right hand. Raise your right arm and bend it in a way that the towel drapes down your back. Keeping your right arm in the same position, reach behind your lower back, grasping the other end with your left hand. Start pulling down the towel with the left hand, till you feel a stretch or slight discomfort in your right shoulder. Repeat at least 3-5 times & then perform with left arm up.

Sit down on an armless chair, while keeping your feet flat on the floor, shoulder-width apart. Keep your arms by your side, at shoulder height, with the palms facing forward. Slowly back move your arms, while making sure to squeeze the shoulder blades together. When you feel a stretch or slight discomfort, stop and hold the position for 10-30 seconds. Repeat at least 3-5 times.

 

Sit near the edge of an armless chair, while keeping your feet flat on the floor, shoulder-width apart. Keeping your back and neck straight, but relaxed, slowly bend forward from your hips. While doing so, slide your hands down your legs, toward your shins. When you feel a stretch or slight discomfort, stop and hold the position for 10-30 seconds. Slowly come back to the original position. Repeat at least 3-5 times.

 

Sit near the edge of an armless chair, with your legs stretched out in the front and heels on the floor. Bend your ankles in a way that they point towards you. Remain in the position for 10-30 seconds. Now, bend your ankles in a way that they point away from you. Remain in the position for 10-30 seconds. Repeat the exercise at least 3-5 times.

 

Sit sideways on a bench, with one of the legs spread out in front of you (toes pointing up) and the other resting on the floor (bent at knee). If you feel a stretch in the thigh, stop right here and hold the position for 10-30 seconds. If not, lean forward from hips till you feel a stretch or slight discomfort. Now, remain in the position for 10-30 seconds. Repeat at least 3-5 times and then perform with the other leg on the bench.

 

Lie down on the floor, on your side, with the legs straight and knees together. Rest your head on your arm, which is extended upwards. Bend the knee of the leg on top and try to grab the top of your foot with the free hand and pull (if you can’t reach the foot, hold it with the help of resistance band, belt, or towel). Stop pulling only when you feel a stretch in your thigh. Remain in the position for 10-30 seconds. Repeat at least 3-5 times and then perform with the other leg bent.