Stretching before working out will not only prevent injuries but it will improve exercise form. It is crucial to stretch every single day. When I’m feeling stressed out or I have tension I take the time to do these 5 stretches to improve flexibility. Not only will it improve your flexibly but it helps supply blood and nutrients to your muscles.
Instructions: Start by sitting down with the bottom of your feet touching. Grasping your ankles, draw both heels in as close to your body as possible, till you’re uncomfortable. Lean forward as far as you can go and hold that position. For an even deeper stretch, press your thighs down with your elbows to bring your knees closer to the ground. Hold that pose. Really focus on taking deep breaths the whole time. Hold this stretch for 30 seconds or longer if you can.
Instructions: Start in a seated position with legs extended in front of your body and extend your arms out in front of you as far as possible. Your goal is to touch your chest to your knees. Then flex your feet and grab your toes and lift your heels off the ground. *Very important DO NOT bend your knees* if you start feeling pain lean up a little till the pain is bearable. Hold this stretch for 30 seconds.
Instructions: Start by sitting down with your right foot in front of you and your left leg bent behind you. Stretch your arms all the way to the ceiling and then reach all the way out and grab your right foot. Hold this stretch for 30 seconds. Then move to the center and either rest on your elbows or stretch even further and put your chest on the floor. Hold this stretch for 30 seconds. *Switch legs and repeat each step*
Instructions: Take a wide stance and bend forward at the hips to lower your hands to the floor. Shift your weight to your right leg, lift your right heel and bend your right knee to lower your body toward the floor. Walk your hands forward to deepen the stretch. Then shift your weight to the left leg to repeat on the opposite side. Hold each side for 30 seconds.
Figure 4 Twist
Instructions: Start by sitting down in the sitting pike position. Next place your left leg over your right, bring your left foot to the side of your right knee with your left knee pointing towards the ceiling. Take your right elbow and put it on the side of your knee that’s pointing towards the ceiling and twist your body to the side. You can also use your arm to gently give added pressure to your knee. Hold each side for 30 seconds.
The main thing to remember is to be consistent with this routine. The only way to see improvement in your flexibility is to perform these stretches every single day. Each stretch takes less than a minute so have at the most 5 minutes set aside each day to do them. Follow these tips and let us know about your results.