If you’re not currently doing some flexibility training as part of your fitness regime, you’re missing out. By making an active effort to improve your flexibility, you can become more supple, enjoy a better quality of life, avoid injuries and much more. There are two main types of stretches you can use to improve your flexibility – dynamic stretches and static stretches.
Dynamic stretches involve performing simple fluid movements to stretch certain areas of the body whereas static stretches involve holding a fixed stretch to enhance your flexibility. In this post I’m going to be looking at static stretches in greater detail and listing 6 Static Stretches For Flexibility. These stretches can be used on their own as part of a short flexibility workout or alternatively used to warm up and cool down before and after your longer workouts. The whole routine takes just 8 minutes to perform, so you can fit it into your day even if you’re busy.
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Exercise 1 – Standing Single Hamstring Stretch
The Standing Single Hamstring Stretch mainly targets your hamstrings but does also improve the flexibility of the other muscles in your legs.
Instructions:
1. Stand up straight with your feet and legs together.
2. Bend forward until your head is parallel with your waist and then slowly step your right leg back, making sure that your heels are in line with each other.
3. Slowly slide your hands and your head down your left leg, reaching for the floor or as far as they will go, and then hold this position for 1 minute.
4. Stand up straight with your feet and legs together.
5. Bend forward until your head is parallel with your waist and then slowly step your left leg back, making sure that your heels are in line with each other.
6. Slowly slide your hands and your head down your right leg, reaching for the floor or as far as they will go, and then hold this position for 1 minute.
Video Demonstration:
Exercise 2 – Standing Double Hamstring Stretch
The Standing Double Hamstring Stretch is a variation on the Standing Single Hamstring Stretch above. Instead of stretching your left and right legs individually, it works both legs at the same time while targeting the same muscle groups.
Instructions:
1. Stand up straight with your feet and legs together.
2. Slowly slide your hands and your head down your legs, reaching for the floor or as they will go, and then hold this position for 1 minute.
Video Demonstration:
Exercise 3 – Seated Side Head To Knee Stretch
The Seated Side Head To Knee Stretch works your hamstrings and other leg muscles in a similar way to the two exercises above. However, it also stretches out the muscles in your core, neck and shoulders.
Instructions:
1. Sit with your right leg out straight to your right side and your left leg bent with the knee pointing out to your left side.
2. Clasp your hands above your head and slowly bend your body to the right, reaching for your right foot or as far as you can go, and then hold this position for 1 minute.
3. After 1 minute, sit up with your left leg out straight to your left side and your right leg bent with the knee pointing out to your right side and repeat step 2 with your left leg.
4. Clasp your hands above your head and slowly bend your body to the left, reaching for your left foot or as far as you can go, and then hold this position for 1 minute.
Video Demonstration:
Exercise 4 – Wide Legged Forward Bend
The Wide Legged Forward Bend stretches out both your lower and upper body, particularly your legs and lower back.
Instructions:
1. Stand up with your legs wide out to the side.
2. Slowly bend forward at the waist, reaching for the floor with your hands or as they will go, and then hold this position for 1 minute.
Video Demonstration:
Exercise 5 – Camel Pose
The Camel Pose does a fantastic job of stretching out your back, neck and shoulders and when performed regularly, it can protect against most forms of back pain.
Instructions:
1. Kneel on the mat with your knees 6-12 inches apart, your body upright and your hands on your hips.
2. Place your hands on your heels, curl your upper back as far as it will go and hold this position for 1 minute.
Video Demonstration:
Exercise 6 – Downward Dog
The Downward Dog is one of the most well known Yoga poses and is a great full body stretch that targets most of your muscles and joints.
Instructions:
1. Kneel on the mat, lean forward and place your hands out in front of you, making sure that your knees are parallel with your butt and your hands are parallel with your shoulders.
2. Curl your toes, straighten your arms and legs, push your butt up towards the sky and hold this position for 1 minute.