Flexibility is important for everyone, not just gymnasts. It reduces the risk of injuries, increases blood supply and nutrients to joints, and reduces muscular tension, among other benefits.
While flexibility is a major part of many workouts in CrossFit, many people don’t realize that it’s also important in other sports and activities. To improve your flexibility, you can do a variety of different exercises.
Here are 10 of the best exercises to improve your flexibility
1. Standing Quad Stretch
Place your feet together and stand tall. Lift one foot behind you and bring the heel toward your buttocks with both hands. Hold the position for around five seconds. Rep with the opposite foot.
Lie on the floor with your legs extended and your feet flat on the floor. Place your hands on your shins and gently pull your legs toward your chest. Hold for around five seconds and then release. Repeat on the other side.
2. Standing Side Stretch
Place your right foot on the floor, and raise your left leg off the floor. Bend your right knee and place your right hand on your right thigh. Bring your left arm overhead and place the fingers of your left hand on your left shoulder. Hold for around five seconds.
This exercise stretches the side of your body. It’s a great way to increase your range of motion and improve your posture. It’s also a good way to increase your core strength and improve your balance. This exercise can also be done by sitting in a chair with your legs extended and your feet on the floor.z
3. Seated Hamstring Stretch
Place your right foot on the floor, and raise your left leg off the floor. Bend your right knee and place your right hand on your right thigh. Bring your left arm overhead and place the fingers of your left hand on your left shoulder. Hold for around five seconds.
This exercise stretches the leg muscles, the calf in particular. It’s a common exercise in gymnastics and one of the best ways to improve your flexibility. It can also be done by sitting in a chair with your legs extended and your feet on the floor.
4. Standing Calf Stretch
Place your right foot on the floor, and raise your left leg off the floor. Bend your right knee and place your right hand on your right thigh. Bring your left arm overhead and place the fingers of your left hand on your left shoulder. Hold for around five seconds.
This exercise stretches the calf muscles, particularly the gastrocnemius. It’s a good way to improve your flexibility and range of motion. It can also be done by sitting in a chair with your legs extended and your feet on the floor.
5. Shoulder Stretch
Place your right foot on the floor, and raise your left leg off the floor. Bring your left hand to your left shoulder, and with your right hand, place your right hand on your right shoulder. Hold for around five seconds and then release.
This exercise stretches the muscles of your shoulder. It can be done by sitting in a chair with your legs extended and your feet on the floor.
6. The Forward Hang
Stand on the floor with your legs straight and your feet together. Your arms should be at your sides. Inhale and, as you exhale, lean forward and hold your arms straight, as if you were holding a basketball. Hold for a few seconds and then return to the start.
The forward hang is a great way to increase your core strength and improve your posture. It can also be done by hanging from a bar with your arms straight and your legs extended. The farther you can hang, the more difficult the exercise is. But don’t worry if you can’t hang from a bar or if you don’t have access to one.
7. Back stretch
Lie on your back with your legs extended and your feet flat on the floor. Bring your arms overhead and place your hands on your shins or lower back. Relax your arms, and place one foot on the floor and the other on the floor beside your first foot. Press your legs and feet into the floor and hold for five seconds.
This exercise stretches your back and neck. It’s a good way to improve your flexibility. It can also be done by lying on your back with your knees bent and your feet flat on the floor
8. Butterfly Groin Stretch
On your hands and knees, bring your right foot to your left hand and your left foot to your right hand. Gently pull on your feet, lengthening your right leg and flexing your left leg. Hold for five seconds, and then relax. Switch legs and repeat.
This exercise stretches and strengthens the hip and thigh muscles, particularly the iliopsoas. It can also be done by kneeling on the floor with your right leg extended in front of you and your left leg extended behind you. With your arms bent at your sides, place your left hand on your left hip and your right hand on your right hip. Hold for a few seconds and then release.
9. Split Squat
Stand with your feet shoulder width apart. Place your hands on your hips and lower your body until your thighs are parallel to the floor. Extend your arms and place your hands behind your head. Hold for a few seconds and then return to the start.
This exercise strengthens the muscles in your thighs, particularly the quadriceps. It can also be done by standing with your feet shoulder width apart and your hands on your hips. With your legs parallel to the floor, squat until your thighs are at a 90-degree angle. Extend your arms and place your hands behind your head.
10. Modified Cobra
Cobra is a great way to increase your core strength. It can be done by lying on the floor with your knees bent and your feet flat on the floor. Place your hands under your shoulder blades and, using your upper body and legs, slowly raise your body into a position that is similar to a cobra. Hold for a few seconds and then lower your body to the start.
This exercise increases your flexibility. It can be done by lying on the floor with your arms stretched over your head and your feet on the floor. Curl your toes toward your head and hold for a few seconds. Release and repeat.
Conclusion
As you can see, there are lots of ways to increase your flexibility. The exercises are easy to do and can be done at home or in the gym. Don’t be afraid to try new exercises and see what works best for you. And when you feel like you don’t have enough time to work out, try adding a few minutes to your routine.
