Flexibility is an essential component of fitness and cannot be overlooked. It helps to prevent injury, back pain, and all your joint worries. It is an important aspect of gaining strength and muscle. There are numerous types of exercises to build flexibility.
Here are 4 exercises to incorporate in your daily routine if you want to increase your flexibility.
- Standing Hamstring Stretch
Stand on the ground with your feet hip-width and your hands by your side. Exhale and bend forward lowering your head towards the floor. Make sure to keep your head, neck, and shoulders relaxed.
Hold the back of your legs with both your hands for about 45 seconds to two minutes and get back to the normal position.
- Piriformis Stretch
Sit down comfortably on the ground with your legs extended in front of you. Now bend your left leg and cross it over your right leg and place the foot flat on the ground.
Keep your left hand on the floor behind your body and right hand on the knees of your left leg. Twist your torso slowly to the left side to turn towards your back.
Stretch your body back to the extent you can. Hold this position for 30 seconds and then turn in front and repeat the same on the other side.
- Triceps Stretch
Kneel down on the floor comfortably with your feet hip-width apart and arms extended above your head. Bend your left elbow and try to touch the middle of your back.
Grasp the elbow of your right hand with your left hand and gently pull it towards your head. Switch the arms and repeat the same.
- Butterfly Stretch
Sit comfortably on the ground with your back straight and your knees bent. Move your bent knees out to the sides so that the soles of both your legs meet at the centers and the edges lying on the floor.
Hold the ankles of both your feet with your hands. Engaging your abs slowly lower your body towards your feet as far as you can. Make sure your knees are towards the floor. Hold the position for 30 seconds to 2 minutes.