10 Stretching Exercises to Make You Flexible in 4 Weeks

Flexibility plays a more critical role in our well-being than we might realise. Experts believe that excellent flexibility helps you achieve better results in your training, increase mobility and muscle coordination, reduce muscle pain, and prevent injuries.

Excellent flexibility also improves blood circulation and may play an essential role in preventing some severe diseases, such as arthritis, diabetes, and kidney problems.

We have prepared some exercises to help you increase your flexibility. Do it after a regular workout or twice a week for four weeks, and your results will surprise you sooner than you think.

 

10. Back extension stretch
Back extension stretch

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The backstretch is excellent for stretching your back, just make sure you don’t overextend it. If you feel any pain or discomfort in your neck, you may have gone too far.

  • Lie on your stomach.
  • Climb your elbows while keeping your stomach on the floor.
  • Then push your hands, in a false push, but still, keep your hips on the floor.
  • Hold it for 30 seconds, repeat three times.
9. Cat-cow stretch
Cat-cow stretch

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It is excellent for cat exercises to start heating the spine, and it works for the flexibility of the back, neck, and shoulders.

  • Get your hands and knees.
  • Slowly arch your back, drop your stomach onto the floor and raise your head.
  • Pause for a few seconds.
  • Slowly rotate your back like a cat.
  • Repeat ten times.
8. Stretch bridge

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Stretching the bridge is not just an effective necessary exercise; it is also suitable for extending the neck, spine, thighs, and hips.

  • Lie on your back with your knees bent.
  • Slowly raise your hips while keeping your shoulders on the floor and feet flat.
  • Hold it for 30 seconds, repeat three times.
7. Stretch side angle
Stretch side angle

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The lateral angle extension works on multiple muscles, the spine, thigh, hamstrings, and abdominal muscles.

  • Keep your feet 5 feet apart.
  • Place your arms parallel to the floor.
  • Bend at your right side, with your right knee bent, and rest your right elbow on your knee.
  • Extend your left arm to the ceiling, keeping a straight line from your left foot to your left hand.
  • If possible, lower your right hand onto the ground behind your right foot.
  • Wait 30 seconds.
  • Repeat on the other side.
6. Extended puppy stretch
Extended puppy stretch

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The extended puppy stretching is excellent for the entire upper body, including the back, shoulders, and arms.

  • Get four while keeping your hands under your shoulders and knees, just below your hips.
  • Slowly move your hands forward, lowering the chest to the floor.
  • Keep your arms off the ground.
  • Hold for 30 seconds and slowly move to the starting position.
  • Repeat three times.
5. Stretched side bolted
Side lunge stretch

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Let’s move to the legs, starting with the lateral leg extension. It works on the legs and hips.

  • Start by standing straight with your feet crossed.
  • Slowly move your weight to your right side.
  • Rush to your right side.
  • Hold for 30 seconds.
  • Repeat three times on each side

Note: Avoid leaning forward or bending your knees on your toes.

4. Stretch the hamstrings
Seated hamstring stretch

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Let’s continue working on the legs with this simple stretch of the tendon.

  • Sit on the floor with your legs in front of you directly.
  • Stretch your arms and lean forward, trying to reach the farthest distance possible while keeping your legs apart.
  • Hold for 30 seconds.
  • Repeat three times.

Note: If you have low back pain, be careful with this movement, and avoid any discomfort in the back area.

3. The hurdler hamstring stretch
The hurdler hamstring stretch

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Hamstring tendons on the hamstrings provide flexibility in the hamstrings and calves.

  • Sit on the floor with one leg straight.
  • Bend the other leg at the knee and place its foot near the opposite inner thigh.
  • Stretch your arms over the head and lean forward over the straight leg.
  • Hold for 30 seconds.
  • Repeat on the other leg.
2. Stretch sitting stretch
Stretch sitting stretch

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Sitting stretch seat increases flexibility on the inner and outer sides of the legs.

  • Start sitting.
  • Stretch your legs out as much as possible.
  • Extend your arms forward as possible.
  • Hold for 30 seconds.
1. Seated spinal twist
Seated spinal twist

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Seated spine sprain is excellent for increasing flexibility in the shoulders, chest, and spine.

  • Sit on the floor and keep your legs straight.
  • Bend your right knee and place it on your left leg.
  • Hold for 30 seconds and return to starting position.
  • Repeat on the other side.

What stretching exercises will you include in your routine first? Tell us about your experience.

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