Types of Stretches to Do to Enhance Flexibility

You will see many benefits after stretching to enhance your flexibility. Daily tasks that require bending or lifting will become easier and less tiring. Stretching also keeps your muscles and joints strong, which helps prevent injury. When you stretch to enhance flexibility, the muscle group you focus on gains a greater range of motion. You are less likely to pull or tear something with increased flexibility. A number of stretches will help you increase your flexibility.

  1. Calf Stretch

    • Stand 2 to 3 feet away from a wall and put your hands on the wall at shoulder level. Lean toward the wall as you bend your elbows until you feel a stretch at the back of your calves. Keep your body and knees straight with your hips forward and make sure not to bend at your waist. You can stretch with your feet pointing out and then stretch with your feet pointing in.

    Inner Thigh Stretch

    • Sit on the floor with your feet together, about 2 feet away from your body. Put your hands on your knees and carefully push your knees toward the ground. Slowly lean forward as you do this and get your nose as close to your feet as possible. You should feel the stretch on the inside of your thighs.

    Anterior Thigh Stretch

    • Stand and hold onto a chair with one arm or steady yourself with an arm against the wall. Lift the leg opposite the hand holding onto the chair and grab your foot with your free hand. Pull your heel toward your behind. Make sure you keep your knee back. Stand straight through the entire exercise, making sure not to lean forward.

    Posterior Thigh Stretch

    • Sit on a table or work bench with one leg on the table. Place your other leg on the floor or a stool. Lean over your leg on the table until you feel the stretch behind your knee. Grab the leg on the table and hold the position. Repeat with the other leg. Point your toes toward your chest to stretch your calf while doing this exercise.

    Shoulder/Trapezius Stretch

    • Stand with your feet hip-width apart, shoulders back and chest out. Put your hands behind your butt and clasp them together. Lift your hands up and away from your body as far as you can. Hold the stretch for 15 to 30 seconds. Make sure to keep your chest out and your chin in and don't hunch over.

    Hip/Gluteus/Back Stretch

    • Sit on the floor with both legs out in front of you. Place your right leg over your left leg with your right knee bent and your right foot flat on the floor. Put your left elbow on the outside of your right knee and place your right arm behind you with your palm on the floor. Twist your upper body to the right as you look over your right shoulder. Apply pressure to the outside of your right knee with your left elbow as you twist. Hold the stretch for 15 to 30 seconds and then switch sides and repeat.