Table of ContentsView AllTable of ContentsStretchesYoga Poses That Increase FlexibilityAt Work FlexibilityTherapy AidsTimeline
Table of ContentsView All
View All
Table of Contents
Stretches
Yoga Poses That Increase Flexibility
At Work Flexibility
Therapy Aids
Timeline
Stretches to Become More Flexible
Chest Stretch
To perform achest stretch, you will need to:
Hamstring Stretch
Don’t Overdo ItOnce you feel a stretch in the back of your thigh, that is where you should stay, even if you don’t make it very far in the bend. You will gradually be able to bend further over your leg the more you do it.
Don’t Overdo It
Once you feel a stretch in the back of your thigh, that is where you should stay, even if you don’t make it very far in the bend. You will gradually be able to bend further over your leg the more you do it.
Hip Flexor Stretch
To perform ahip flexor stretch, you will:
Shoulder Rolls
Toe Touch
To properly perform a toe touch, you will:
Avoiding InjuryWhen performing these stretches, it’s important to only push yourself as far as you can feel the stretch. If you feel any pain, especially sharp pain, stop immediately.
Avoiding Injury
When performing these stretches, it’s important to only push yourself as far as you can feel the stretch. If you feel any pain, especially sharp pain, stop immediately.
Simple Yet Effective Lower Back Stretches
Yogais an exercise that combines both strength and flexibility to improve physical and mental well-being. Some of the bestyoga poses for increased flexibilityinclude:
Extended Child’s Pose
To perform this pose, you will:
Seated Forward Fold
To do this pose:
Cat-Cow Pose
Types of StretchesThere are two main types of stretches: dynamic and static. Static stretching has you standing in position, holding a pose or stretch, whereas dynamic stretching is done through movement. For example, a cat-cow pose stretch is dynamic, whereas a hip flexor stretch is static. Dynamic stretches are more controlled and repetitive and are often used to loosen the muscles before a workout. In contrast, static stretches are gentler and can help increase flexibility while slowing down your heart rate after exercise.
Types of Stretches
There are two main types of stretches: dynamic and static. Static stretching has you standing in position, holding a pose or stretch, whereas dynamic stretching is done through movement. For example, a cat-cow pose stretch is dynamic, whereas a hip flexor stretch is static. Dynamic stretches are more controlled and repetitive and are often used to loosen the muscles before a workout. In contrast, static stretches are gentler and can help increase flexibility while slowing down your heart rate after exercise.
What Can You Do at Work to Improve Flexibility?
Sitting at a computer in an officer in the same position for hours at a time can be detrimental to your health.
You can also use movements throughout the day to improve your flexibility, such as picking up objects while remembering to stretch. For example, if you want to stretch your hamstrings, when you pick something up, you can keep your spine, hips, and shoulders in alignment while bending at the waist and reaching for the object. You can also do some stretches while sitting at your desk, such as the chest stretch and shoulder rolls.
Somatic Stretching: What It Is and How It Works
Therapy Aids and Tools for Flexibility
There are many aids you can use when improving your flexibility that will help you reach your goals. Foam rollers, cylindrical rollers made of soft but sturdy foam, can help increase muscle circulation while improving flexibility. Other aids include:
Using Stretching Tools the Right WayUsing stretching tools, especially if your muscles are tight and you are just starting out, can greatly benefit you because they allow you to stretch well without pushing your body past its limits. If you opt-in for tools, it’s best to research how they work beforehand so you know what to do and how to do it to avoid injury.
Using Stretching Tools the Right Way
Using stretching tools, especially if your muscles are tight and you are just starting out, can greatly benefit you because they allow you to stretch well without pushing your body past its limits. If you opt-in for tools, it’s best to research how they work beforehand so you know what to do and how to do it to avoid injury.
Timeline to Improved Flexibility
Once you add stretching to your routine, you can see improvement within two to four weeks, as long as you perform the stretches thrice weekly. Two to three times a week is the optimal number of stretch days to help improve flexibility. You can do more if your body allows it and you are not pushing yourself beyond your limits.
Ultimately, the success of your flexibility routine will be entirely up to you and how often you stretch. If you have a specific goal, such as being able to do splits, it may take longer than someone who wants to improve their general mobility. In any case, reaching your desired flexibility could take a few months to a year.
Summary
Muscle flexibility is crucial for muscle health and mobility. The earlier you add stretching to your routine, the better. To avoid injury, you should take the time to master the movements before going too hard into a stretch.
You should always speak to a healthcare provider before starting any new exercise or stretching routine to ensure that you can perform the movements, especially if you have a chronic disease or are pregnant. That way, when you start your stretches, you will do them safely and correctly.
5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Heart Association.Stretches for exercise and flexibility.Westfield YMCA.Stretch guide.US Masters Swimming.Yoga poses to improve flexibility.Lurati AR.Health issues and injury risks associated with prolonged sitting and sedentary lifestyles.Workplace Health Saf. 2018;66(6):285-290. doi:10.1177/2165079917737558Harvard Health Publishing Harvard Medical School.The ideal stretching routine.
5 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Heart Association.Stretches for exercise and flexibility.Westfield YMCA.Stretch guide.US Masters Swimming.Yoga poses to improve flexibility.Lurati AR.Health issues and injury risks associated with prolonged sitting and sedentary lifestyles.Workplace Health Saf. 2018;66(6):285-290. doi:10.1177/2165079917737558Harvard Health Publishing Harvard Medical School.The ideal stretching routine.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Heart Association.Stretches for exercise and flexibility.Westfield YMCA.Stretch guide.US Masters Swimming.Yoga poses to improve flexibility.Lurati AR.Health issues and injury risks associated with prolonged sitting and sedentary lifestyles.Workplace Health Saf. 2018;66(6):285-290. doi:10.1177/2165079917737558Harvard Health Publishing Harvard Medical School.The ideal stretching routine.
American Heart Association.Stretches for exercise and flexibility.
Westfield YMCA.Stretch guide.
US Masters Swimming.Yoga poses to improve flexibility.
Lurati AR.Health issues and injury risks associated with prolonged sitting and sedentary lifestyles.Workplace Health Saf. 2018;66(6):285-290. doi:10.1177/2165079917737558
Harvard Health Publishing Harvard Medical School.The ideal stretching routine.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
