Best Stretches For Flexibility: Gain More Range Of Motion

This is a vital stretch to prevent hamstring injuries, whether you’re heading to the gym or participating in any kind of sports activity.

It’s a simple process that will only take a minute to complete: 

• For the standing hamstring stretch, stand with both feet on the ground and close together.
• Lower your body down and reach your hands down to your feet while keeping your legs straight.
• Grab hold of your calves or ankles and gently pull your body towards your legs.
• Hold the stretch for 30 seconds and repeat it one more time.

Reclining Bound Angle Pose

This is a yoga-style stretch that you do on the floor, so make sure you have your favorite exercise mat ready.

I've seen several of my clients use this stretch to great effect, especially those who sit at desks all day.

They've reported feeling less hip tension and more ease in movements after incorporating this into their routine.

Here’s what to do:

• Lie down on your back with your knees slightly bent and your feet on the floor.
• Bring your soles together and lower your knees down to each side.
• Rest your arms beside your body, and try to lower your knees as far as possible.
• Hold the stretch for 30 seconds and repeat for a second set.

This is one of the most effective ways to stretch your shoulders and chest.

And it couldn’t be easier to achieve: 

• Stand close to a wall with your nose almost touching it.
• Raise your left arm perpendicular to your body until your hand is shoulder-high with the elbow straight.
• Place your palm on the wall, and then turn your body away from your left hand while pushing your shoulder blades together.
• You’ll feel a stretch in your chest and shoulders. Hold this position for 20–30 seconds.

Related: Best Chest and Shoulder Workout

Spinal Twist Lunge

This is one of those stretching exercises that will target your legs, hips, back, and chest all at once.

It just takes a bit of balance and getting used to:

• Take a large step forward with your left leg and bend the left knee to 90 degrees.
• Your right leg should remain straight, and now reach for the ground beside your left foot with your right hand.
• Twist your body and extend your left hand to the ceiling.
• Hold the stretch for 20 seconds and repeat on both sides.

Tricep stretch is an important one to introduce on your arm workout days, but it’s also a great way to reduce tightness from sitting at a desk for a long time.

I recall a client who often complained about arm stiffness. After regularly doing this triceps stretch, they felt a noticeable difference in arm flexibility and reduced discomfort.

Here’s what to do:

• Stand or sit with your spine straight.
• Reach your left arm up towards the ceiling and then bend your elbow.
• Your left hand should come down to your left shoulder blade.
• Use the other hand to push your elbow back and achieve a nice stretch in the triceps.
• You can also introduce a neck stretch by tilting your head to the right.

Knee-To-Chest Stretch

We’re now moving onto the hips with a simple stretch on your yoga mat: 

• Lie down flat on the ground with your legs stretched out.
• Bend the right knee and bring the right thigh towards your chest while keeping the left leg straight.
• Use your hands to pull the right knee closer to your chest and hold it for 30 seconds.
• Do the same on the opposite leg.

This is another important stretch for your hip flexors to maximize the range of motion in your hip joints, as shown in Physiopedia [2].

Here’s what to do: 

• Sit on your yoga mat with your knees bent and your feet flat on the ground.
• Slowly lower your knees down to each side and get your soles to face each other.
• Use your hands or elbows to push the inner thigh of each leg further down.
• Hold the stretch for 30 seconds and repeat a few times.

Side Stretch

This is a great stretch for your obliques as well as your shoulders:

• Get into a standing position with your feet hip-width apart and your knees bent slightly.
• Bring your hands together over your head with both arms straight.
• Tilt your body to the left as far as you can, and feel the stretch go from your hips to your fingertips.
• Hold it for 20 seconds, then do the same on the other side.

Hip Flexor Stretch

And the final stretch I have for you is another one for the hip flexors to increase the range of motion forward and backward.

In my experience, this stretch has been a game-changer for some of my clients, particularly those with sedentary jobs. They've found it effective in alleviating lower back pain and improving hip mobility.

• Get into a kneeling position with your left foot in front of you and your right knee on the ground.
• Lean forward on your left thigh and try to push your pelvis forward as far as you can.
• You’ll push the left leg forward and feel the stretch along your quad and hip.
• Repeat the same process on the other leg.