We’ve talked about the importance of stretching before exercising, so we wanted to give you more exercises you can do at home!
All you need is a comfy spot for the sitting stretches and room to really spread out. Then, you’ll be ready to do these flexibility exercises.
Flexibility Exercises You Can Do at Home
The first thing to know about stretching at home is to make sure you’re always using the proper form and leaning into the stretches slowly. When you try to do them too fast or rapidly twist your body, you could end up hurt.
Also, make sure you don’t bounce in your stretches. Lean into and hold the stretch for the recommended time, and then slowly get out of the position. Now that you know these basics, be sure to try these flexibility exercises at home today.
Seated Hamstring Stretch
The seated hamstring stretch is excellent for loosening up tight hamstrings.
Start by sitting on the floor and extending your left leg in front of you. Bend your right leg and put the sole of your foot against your inner thigh. Gently lean forward and reach for your ankle as far as you can. If you can reach your two, grab it and pull it towards your body.
Hold this position for ten seconds, then return to your starting position. Do this three times before switching to your other leg. You can also alternate legs between reps if you feel your legs.
Standing Calf Stretch
A standing calf stretch will help you fully loosen your legs after a long day at work.
Find a sturdy wall and stand about three feet in front of it. Placing your palms flat against it, keeping them shoulder-width apart. Put your left foot behind you, keeping your toes facing the wall. With your left knee straight and your heel firmly planted in the ground, bend your elbows and lean forward towards the wall.
Hold this for ten seconds, then return to your starting position and switch your legs. Do this at least three times.
I love the forward hang because it feels like it loosens your entire body. Plus, you can do it pretty much anywhere. Well, maybe not the grocery store, but we won’t judge.
Stand with your feet hip-width apart, and keep a slight bend in your knee – you don’t want to lock it. Intertwine your fingers behind your back and take a deep breath in while extending your arms back. Lean forward, bending at your waist when you exhale, and extend your hands up toward your head.
Hold this position for five seconds, making sure to breathe the entire time before standing back in your starting position. Do this three times for the maximum benefits.
The butterfly groin is a gentle, soft way to stretch the insides of your thighs.
Find a comfy spot on the floor and sit with your back straight. Bend your knees, pushing the soles of your feet together, and pull them towards your groin as far as you feel comfortable. While holding your feet, relax your knees to the sides and gently push down. You should feel a stretch in your groin and inner thighs, but it shouldn’t be painful.
Hold this for ten seconds, focusing on your breathing. If you want an added stretch, gently turn your chest to the right and left before returning to facing forward.
We can’t forget to stretch out your arms while increasing flexibility.
You can stand, sit, or kneel with your feet hip-width apart and your arms extended above your head. Bend your left elbow and reach your left hand to touch the top, center part of your back. With your right hand, gently grasp just below your left elbow and tug towards your head ever so slightly.
Hold this for a few seconds before releasing and switching your arms.
The frog stretch is similar to the butterfly stretch but pushes it to the next level.
Get on all fours and slide your knees, so they are slightly wider than your shoulder width. While turning your toes out, rest the inner sides of your feet flat on the floor. Gently shift your hips backward toward your heels. If you feel a deep stretch, you can stop here and hold it. Otherwise, move your hands to your forearms so you can get a deeper stretch and push yourself further.
Hold this for up to two minutes, focusing on how your body feels. If you feel comfortable, you can always push yourself further down for a deeper stretch as you continue to do these.
Hip Flexor Stretch
The hip flexor is perfect for people who sit at a desk all day and need to release your hips.
Start by kneeling on your left knee, and place your right foot flat on the floor in front of you with a slight bend in your knee. Slowly lean forward, focusing on stretching your left hip toward the floor. Make sure to squeeze your butt while doing this for maximum stretching.
Hold this for up to two minutes before switching sides and repeating. Make sure to count how long you hold it so you can match on the other side.
This is a stretch everyone needs to do to stay as comfortable as possible all day.
Sit up straight with your shoulders relaxed and loose. Make sure your tummy and back muscles are loosely pulling in, so you engage your core during this stretch. Slowly drop your left ear to your shoulder, leaning as far as you can comfortably push it. Then, push the fingers of your right land towards the floor to extend the stretch into your shoulders.
Hold this for 30 seconds before returning to sitting up straight. Repeat on the other side, making sure to focus on breathing and feeling the stretch in the sides of your neck.
Start Training With Peak Physique
Now that you know some of our favorite flexibility exercises that you can do at home, it’s time to put them to good use! Remember to start slowly and lean into the stretch. Don’t get frustrated if you can’t reach or fully get into the position; the more you do it, the better you’ll become.
If you’re ready to take your exercise to the next level, contact Peak Physique today! We’ve helped people just like you reach fitness goals and live healthier lives. We can’t wait to help you too!