What are the best stretches and exercises to improve flexibility?

Jan R.
I like yoga stretches. Start first with easy postures. You can google them and choose about 3 that don't seem too difficult. Hold them for 30 seconds and every day hold them for a little bit longer until you can hold them for a minute. When you reach the goal, choose another three. Go on raising the difficulty of the positions. If you do this everyday, in a matter of mere months you will become incredibly flexible!

Benjamin N.
Start with your largest muscles. Stretch the back of your legs by bending forward and touching your toes. Do it for 30seconds as far as you can before it hurts. Do your thighs nexts by bending your knee and holding your foot with your hand against your buttocks. Align both knees for best results. 30 seconds each leg. Youll feel refreshed after doing 3 repeats of this. Check online for a 10 minutes stretching routine. I've done it for 14 days in a row and I do feel a difference vs not doing it before that.

Maya O.
All the movements I’ve learned from my physiotherapist, to build up my core strength and stretch my hamstrings and glutes

Peyton C.
Well, I'm not quite qualified to give advices about it.
So I highly recommend to watch the related video about stretching on fabulous channel on YouTube or any other sources.

Gabi B.
I find that a few simple yoga stretches really help in the mornings. Side bends to stretch out your back, as well as the cat/cow pose. And maybe some low lunges to give the rest of your body a stretch too

Marissa Y.
Trying to touch your toes, I am horrible with what specific stretches are called but that’s a basic one that’s really good.

Tristan F.
I’ve found that stretching to touch your toes is the best way to improve flexibility! Whether you’re sitting or standing, it stretches your back and your legs!

Same Z.
The best stretches are the type where one feels the muscle and can lean into the stretch with ease, not where it feels like a strain of some sort. Larger muscles are often more concentrated on in comparison to smaller, stabilizer-muscles. It is very important to not only do the so-called “passive” stretches, but also the “active“ or “dynamic” ones, as these strengthen the muscle, and stabilize the joints, helping with posture and overall alignment. The essential stretches would be those targeting the groin, legs, spine area, abdominal area, as well as the shoulders and neck. These 5 areas are very important when working on overall mobility and it’s flexibility development would much help the smaller muscle work.

Selena W.
So with my condition, more flexible isn’t the result I want. I have Ehlers Danlose Hyper-mobility. What I feel stretchOmg helps with is releasing tight muscles and pressure and some pain, allowing or starting addition blood flow to them to prevent injury to a work out or help heal them.

Liva C.
I find that doing the pigeon stretch, which really opens the hips up and stretches the inner thighs. Any type of super low lunge

Rea G.
Not sure. I focus on my back and hips. And I prefer dynamic stretching over static positions so I can keep my muscles warm as I stretch deeper.

David U.
Exercises that are using your body weight and are not at the extreme of your flexibility at that moment, while stretching at each inflation of your body and in the rhythm of your breathing, one breath after the other
In and out : where "in" is inflating and "out" is releasing.
remember when you stretch your body, you need to release it eventually.

Rico N.
There are a multitude. If you are unfamiliar with stretching, ideally, hire an Exercise Physiologist to help build a routine for you. Another option is attending Yoga classes or even using a Yoga app. I use Yoga Studio and love it. Also Youtube has some great videos to help guide you. Like yoga, in stretching you want to breath into the movement verses moving into them. In both Stretching and Yoga, breath is the most important element. I have found if I motivate simply by doing the Fabulous suggestion of rolling my shoulders, extending my arms for a good mid back stretch, side stretches, and a nice forward bend, it is a great place to start and motivates because it feels so good. Find what works for you and remember to inhale in preparation and exhale into the stretch. Inhale back into a standing still pose and exhale. Inhale into preparation for the next pose and so on. Good luck.

Kuehn N.
stretching with a stretch band or chair helps. It depends on ones fitness. One can sit stand or even lay down. bend arm and bend leg stretches are good too. Like count to 8 or 10 , than other side. gentle stretch first , than in grease

Terrance U.
Honestly, anything from yoga routines. They even have yoga routines centered around gaining flexibility. There's all sorts of videos on YouTube of yoga routines, or you can purchase DVDs or streaming content as well. Since yoga is a largely meditative process, as well as physical, you'll being getting even more from it than just better flexibility.

Note: Certain joint conditions, such as hypermobility, can be worsened with stretch exercises. If you have a condition that causes your joints to be looser than average, especially if you're on the more severe end of the condition, avoid routines that focus on flexibility. For these individuals, it's better to focus on strengthening muscles around your joints for support, and stick to light stretches to keep from being stiff and to get circulation going.

Nick G.
I think to keep your legs straight and the. Bend over and touch your feet or the ground and really stretch your legs, back, neck, arms

Leah C.
I really think splits are great for your legs, but dont worry if you cant go all the way right away, especially if you've never done them before. It's all about practice and slowly pushing your limits to achieve your goal. Perfection comes over time.

Caridad E.
When I want to stretch really well for flexibility I look up yoga for the hips. Hip openers are necessary for being flexible. Also the seated fold for the hamstrings.

Tyler N.
Yoga is the best, take a class or watch a video you can go your own pace as you keep on you will notice you're becoming more flexible.

Rea G.
Burpees and rope to warm up, dynamic stretching and at last static stretching.
Pilates and yoga moves help me a lot to stretch my back without incurring into injuries.

Kendall U.
When you wake up, and are still in bed, stretch one leg straight up for 30 seconds. Then switch to the other side and repeat.

Valdemar F.
Yoga and Pilates.
You can start with 5 position that get to stretch the whole body . Hold the stretch for at least 30 sec

Francesca G.
I like to do backward bend and toe touches. I find the more stretches I do the more limber I get. I haven’t done an split in a while but I know constantly standing in a wide legged stance will improve my flexibility.

Lauren N.
The best stretches to become flexible is stretching out your legs and back. Exercises that could increase flexibility are just anything that works your body and stretches you out.

Leah Z.
I wish I knew the best answer to this. K have struggled with flexibility issues my whole life. I think the key is to just push yourself a little harder each time….just stretch that extra inch and progress.

Valerie G.
The leg scratches it’s my best Scratch for the day I’m enjoying all of the scratches and I said improving my posture and breathing Balance I am enjoying it all thanks

Nicole S.
I love doing a vinyasa flow. It stretches out my legs, hips and back most importantly. Then I’ll spend more time in forward fold to stretch legs/back then warrior poses to stretch more of my hip areas.

Yasmin F.
I spend a lot of my day working at a desk, so stretching out my spinecat the end of the day using some yoga poses helps. Reaching up over your head whilst standing is an obvious one!

V T G.
I would say the half moon pose and the straight leg stretch are the Two best exercises to improve your flexibility. Especially the half moon pose where you really need to get in the right position to feel the ease of doing the exercise.

Florent T.
It depends on where you want to be more flexible. One of my favorite stretch regimes is Blogilates’ 30 days to splits challenge, which takes you through a series of daily stretches. I like that it focuses on legs, hips, and glutes, since that is where I get tightest after sitting at my desk all day.

Noham O.
The best stretches in my opinion are the splits. In my opinion, the splits is a good stretch because you will automatically know how far you can go. Personally, I have a love/hate relationship with this stretch because I know that I am improving, but to improve, you have to feel the stretch, and it does hurt a bit.

Bailey N.
I think it depends on what areas of your body you’d like to improve your flexibility on. For example, if your goal is to be able to stand in a forward bend and place your hands on the ground without bending your knees, then you might work in practices in your stretching routine to improve your flexibility in your back and in your hamstrings. You could start by sitting on the floor and reaching toward your toes, or doing a flat back forward Bend and reaching for a block. As you feel less tension in your back and hamstrings, try reaching further, until eventually you can hold your feet in a sit and reach, or place your hands on the floor in a standing forward bend.

Rico N.
Maybe you might find an app for that sort of thing helpful. I use a Yoga Studio and highly recommend it if your looking for smooth, transitional Yoga Stretches with a variety of time options from brief to longer but none too long. Very relaxing and well suited for basic stretching purposes.

Anna E.
The stretches I have found to be helpful for me are neck release stretch, 90/90 stretch, triceps stretch and standing hamstring stretch. In the beginning I wasn't sure where to start. I research on youtube for basic routines and read some Self magazine articles. They were very helpful.

Bruxy X.
My preferences are dance warm-ups… Sometimes slow sometimes fast. First holding the stretch, and then dynamic. Never bounce, it's a sure way to injury.

Iolanda N.
Arms stretching is the best option to start In order to have your head free, arms in front and then up to the haed. Then proceed with erect position and abandon your arms down as per touching the floor. Will help your back

Feyi Y.
I like stretches that focus on elongating the body upwards and then downwards. Also deep side stretches are good to stretch out muscles and I think this helps with flexibility. So long upward stretches and downward stretches as well. I hope that helps

Lic Lia Q.
I think the best stretch exercises are most definitely yoga, cause it stretches and builds muscles, calms my mind and helps with my back pain.

Caleb C.
Trying to do the splits. Slowly over time you will be able to get lower and more flexibility if you continue to work at it. Sitting with your legs in a “V” and stretching out to each side is also a good way to stretch your legs and back.

Eleanor G.
Google “Bob Anderson everyday stretches”. He’s the author of a great book called “Stretching” and that search should give you hi so basic stretches for everyday with pictures and clear instructions.

Also, I like to do what are called spinal hygiene exercises to move and stretch my spine in every way it can – I’m prone to back pain and doing these regularly helps a lot. You can find different versions of these online too, but basically anything that leads you to gently flex/extend/rotate/sidebend each part of your spine (lower, upper, and neck) should do the trick.