Stretches to Do for Flexibility

Stretching improves flexibility over time and makes exercise and everyday movements easier. It is important to stretch your whole body and remember that results will not occur overnight. Stretch before exercising, in the morning and several times a day to maximize flexibility. Hold every stretch for 15 to 30 seconds, rest for 30 seconds, and repeat two more times.

  1. Upper Body

    • Start by stretching your arms with a triceps stretch. Stand up straight, raise one arm and place your palm down the center of your back so that your elbow points towards the sky. Use your other hand to gently press down on your elbow. After you complete three sets with one arm, switch arms.

      A chest stretch for flexibility, also known as the swimmer's stretch, requires you to sit cross-legged. Clasp your arms behind your back, point your thumbs towards the ground, and extend your arms. As you extend your arms and exhale, gently press your arms upwards.

    Thighs

    • The quadriceps and hamstrings are the major muscles in your thighs. Stretching your legs can improve flexibility and help you move freely all day. Stretch your quadriceps by standing, bending your knee up towards your behind and gently pulling up on your ankle. If you need to, support yourself by touching a chair or the wall. Keep your knees aligned and stretch both legs.

      Hamstrings run up the back of your legs. Stretch your hamstrings by lying on your back and drawing one leg up. Put your hands behind your knee, calf or ankle, depending on your existing flexibility, and gently pull towards your head. Stretch both legs.

    Lower Leg

    • Any flexibility regimen has to include calf and shin stretches. Kneel down and stretch your shins by shifting your weight back onto your heels. Place your hands behind your rear end or on either side of your feet.

      To stretch your calves you will need an elevated platform or step. Put one foot in front of the other, resting the ball of your foot on the platform. Drop the heel of the elevated foot down. The front of your foot never loses contact with the step.

    Back

    • Improve flexibility in your back by lying on your back and drawing your knees up into your chest. Hug your calves to increase the intensity of the stretch. You also can help stretch your back by stretching your abdominal muscles. Lay down on your stomach with your hands underneath your shoulders and palms on the ground. Gently push up so your shoulders and stomach are off the ground. Keep your back curved throughout the stretch.

    Hips

    • Stretch the inside of your hips and groin area by standing with your legs slightly more than shoulder-width apart. Lean to one side with the knee on the same side slightly bent. Keep your feet facing forward and your hands on your hips for support. Complete three sets and switch sides.

      A good way to improve hip flexor flexibility is to stretch the iliotibial band. Sit on the floor with your legs out in front of you. Put one foot on the ground over your other leg with your foot on the outside of the knee. Twist your upper body slowly and put your opposite elbow on the inside of your bent knee.