5 easy stretches to improve flexibility
What's the story
Flexibility is an important component of overall fitness, leading to better posture, reduced risk of injury, and better performance in physical activities. If you're a beginner hoping to improve your flexibility, these simple stretches can be extremely useful. They are easy to do and require no special equipment, making them accessible for anyone just starting out on their fitness journey. Here are five easy stretches that can help beginners improve their flexibility.
Stretch 1
Forward bend stretch
The forward bend stretch works on your hamstrings and lower back. To do this stretch, stand with feet hip-width apart and slowly bend forward at the hips keeping the knees slightly bent. Let your arms hang towards the floor or hold your elbows for a deeper stretch. Maintain this position for 20 to 30 seconds while breathing deeply.
Stretch 2
Cat-cow stretch
The cat-cow stretch works wonders when it comes to improving your spinal flexibility and relieving tension from your back. Start on all fours with your hands under your shoulders and knees under your hips. Inhale as you arch your back (cow position), then exhale as you round it (cat position). Repeat this sequence five to 10 times at a slow pace.
Stretch 3
Seated forward fold
This stretch is all about lengthening the spine and stretching out the hamstrings. Sit on the floor with legs extended straight in front of you. Inhale deeply, then exhale as you reach forward towards your toes, while keeping your back straight. Hold this pose for about 20 seconds before releasing.
Stretch 4
Butterfly stretch
The butterfly stretch helps open up the hips and inner thighs. Sit with soles of feet touching each other and knees bent outwards like butterfly wings. Grasp ankles or feet with hands while gently pressing knees towards the ground using elbows if needed; hold position for about twenty seconds without bouncing movements.
Stretch 5
Child's pose
Child's pose is a relaxing stretch that targets multiple areas including shoulders, chest, hips, thighs, and ankles. Start by kneeling down then sit back onto heels extending arms forward along ground until forehead touches mat or floor surface. Hold pose for approximately 30 seconds, focusing on deep breaths throughout the duration.