Home Fitness Best stretching exercises for flexibility and injury-free workouts

Best stretching exercises for flexibility and injury-free workouts

by Qalfit SEO

Whether you are a beginner or whether you’ve been working out regularly for years, you simply cannot avoid flexibility exercises. Unfortunately, stretching is one of the most overlooked elements of a workout routine. As a result, we tend to skip stretching exercises easily, not knowing that incorporating regular stretches for flexibility into our routine can help us perform well. 

Want to know how to stretch properly? We got you covered. Check out our list of best stretching exercises for flexibility.

Read more: At home stair workout: How to get started

Importance of stretching and flexibility:

Stretching and exercises to increase flexibility play more important roles in our overall health than we may realize. Pre-workout stretching makes your body more flexible. This is because stretching reduces muscle tension and makes the body feel relaxed. Stretching thus decreases your risk for injuries such as muscle strains and sore muscles. Regularly practicing stretching exercises for flexibility increases your range of motion and helps coordination by allowing easier movement. Good flexibility in the body also improves blood circulation and may even prevent some serious health problems like diabetes and kidney problems. Stretching exercises for flexibility are therefore a vital part of any fitness routine. In this article, we will run you through some of the best flexibility exercises.

Read more: 5 hidden benefits of exercises you wish you knew earlier.

Best stretching exercises for flexibility

1. Quad stretch exercise for flexibility

Leg flexibility exercises like the stretch will help set the tone for your stretching routine. So get started with one of the more popular leg stretches for flexibility, the quad stretch. 

  • Stand straight on a leveled surface that offers more balance.
  • Next, fold your left knee fully and grab the top of your left foot.
  • You should then feel a stretch right down the front of your leg. Squeeze your hip forward for a deeper stretch.
  • Hold the position for 15 seconds and switch legs.
  • Repeat 3 times.
Black haired woman in red top doing quad stretch
Quad Stretch Exercise

2. Shoulder stretch exercise for flexibility

Shoulder mobility stretches and shoulder flexibility exercises like this one are a part and parcel of any basic stretching routine.

  • Stand straight on a leveled surface that offers more balance.
  • Then, take your right arm straight across your chest and bring your left hand around your elbow.
  • Next, gently pull your right arm with your left arm to stretch your shoulders.
  • Hold the position for 15 seconds and switch sides.
  • Then repeat 3 times.
Brown haired man in dark T shirt doing shoulder stretch exercise
Shoulder Stretch Exercise

3. Side stretch exercise for flexibility

This is one of the important hip flexibility exercises, and a key stretching routine for flexibility.

  • Sit straight in a table or chair without leaning on a support.
  • Then, clasp your hands straight up overhead with your palms facing the ceiling.
  • Now stretch over to the right. You should feel a stretch down your left side.
  • Hold the position for 15 seconds and switch sides.
  • Then repeat 3 times.
Smiling woman doing side stretch at home
Side Stretch Exercise

4. Cat cow stretch exercise for flexibility

This is a full-body stretch routine and is one of the key stretching exercises for flexibility. Whole-body stretches are a nice way to end a basic stretching routine.

  • Get on your hands and knees.
  • Arch your back slowly in such a way that your stomach drops to the floor. 
  • Then, raise your head up and hold this position for 15 seconds.
  • Slowly return back to the starting position.
  • Then repeat 10 times.
Blonde woman doing cat cow stretch on blue mat
Cat Cow Stretch Exercise

5. Hurdler hamstring stretch exercise for flexibility

Hamstring flexibility exercises are nice ways to round off your stretching routine. So go ahead and end your workout with the hurdler hamstring stretch, a powerful technique to increase hamstring flexibility.

  • Sit on the floor with both legs stretched out.
  • Bend the left leg at the knee and place its foot near the opposite inner thigh.
  • Then extend your arms and lean forward over the straightened leg.
  • Hold the position for 15 seconds and switch sides.
  • Then repeat 3 times.
Woman in purple top sitting down doing hurdler hamstring stretch
Hurdler Hamstring Stretch

Read more: 7 cardio workouts to keep you fit while working from home.

These are some of the best stretching exercises for flexibility. These stretching exercises result in improving overall fitness along with mobility, power, strength, and endurance. Regularly practicing stretching exercises for flexibility can ensure that you remain injury-free during your other workouts.

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