In addition to increasing muscle mass, achieving greater body flexibility is also equally important for health and fitness. This can be achieved through several flexibility exercises, such as yoga movements or dancing.
Practicing flexibility exercises as part of your fitness routine is also beneficial for the body, including helping to reduce the risk of injury.
There are many examples of flexibility exercises you can try. Let’s take a look at some of these movements below.
Examples of Flexibility Exercises for Physical Fitness
Regularly doing flexibility exercises will make your muscles and joints more flexible, allowing your body to move more easily and agilely.
Not only during exercise, but flexible muscles are also needed for daily activities such as cooking, working, or studying.
There are various flexibility exercises, or examples of stretching movements, that you can try at home, including those suitable for beginners who are just starting their physical training.
Here is an explanation of some movements you can do to train body flexibility.
1. Glute Bridge
The glute bridge is a flexibility exercise that focuses on the hips. To do it, you need to lie on the floor and bend both knees to form a triangle-like shape.
Then, slowly lift your body while keeping your feet planted on the floor. Tighten your glutes and hold the position for a few seconds.
2. Calf Stretch
One example of a flexibility exercise is the calf stretch, which focuses on the legs.
It's simply just to stand facing a wall and place your hands on the wall for support.
Then, step one leg backward until the knee is straight. Hold this position for 20–30 seconds before switching to the other leg.
Read also: 9 Ways to Train Your Core for Six-Pack Abs at Home
3. Knee to Chest
The knee-to-chest flexibility exercise helps improve flexibility in the lower back and hips.
To do it, lie on your back with your knees bent, then hold the top of one knee.
Next, pull your knee toward your armpit and hold the position for five seconds. Repeat this movement 3–5 times on each side.
4. Standing Hip Flexor Stretch
The next example of a flexibility exercise is the standing hip flexor stretch, which targets the hip flexors, the muscles that help lift the knee and flex the hip.
The hip flexors often become sore and stiff, especially if you sit for long periods.
Here are the steps to do the standing hip flexor stretch:
- Step your left leg backward, then lower it until the knee bends at a 90-degree angle.
- While lowering the leg, keep your back straight and your hands on your hips.
- Push your hips forward until you feel tension in the hip area, and hold for 20–30 seconds.
5. Seat Stretch
Various types of flexibility exercises aim to train the flexibility of specific parts of the body, such as the seat stretch, which is used to improve flexibility in the thighs, knees, calves, back, and neck.
Here are the steps to perform the seat stretch:
- Sit down and straighten your legs, making sure your toes point upward as much as possible.
- Reach for your toes with your hands as far as you can. Feel the stretch from your back up to your neck.
- Bring your chin toward your knees, then hold for 5 seconds.
6. Low Lunge Twist
The low lunge twist is an example of a flexibility exercise that improves flexibility in the legs, abdomen, and waist.
To perform the low lunge twist, follow these steps:
- Step your left foot forward and bend your left knee to form about a 90-degree angle, this is also known as a lunge.
- Straighten your right leg backward.
- Use your right hand for support by placing your right palm on the floor.
- Raise your left arm upward while rotating your hips so your body faces upward.
- Hold this position for a few seconds, then return to the starting (lunge) position.
7. Swan Pose
One flexibility exercise commonly found in Pilates is the swan pose.
This movement is an example of a flexibility exercise that helps improve body flexibility, especially in the waist and thigh muscles.
Follow these steps to perform the swan pose:
- Start by lying face down on the floor.
- Place both palms on the floor, bend your elbows, and keep your arms close to your body so your hands are positioned directly under your shoulders.
- Keep your legs as close together as possible. If that’s difficult, you may place them hip-width apart.
- Press your palms into the floor, tighten your abdominal muscles, and slowly lift your upper body away from the ground.
- Take a deep breath and extend your back as much as possible.
- Hold the position for a few seconds, exhale, then lower your stomach and chest back to the floor.
8. Dancing
Dancing is not just a form of entertainment or a hobby, it also offers a variety of health benefits, including improving flexibility.
When you dance, you also get a cardio workout and burn calories. Dancing regularly can also help stretch your muscles and joints, improving overall flexibility.
Read also: 7 Workout Moves for Beginners at Home, Easy and Practical!
9. Yoga
Yoga is one of the most well-known flexibility exercises. In addition to improving body flexibility, yoga also helps relax the mind.
Try yoga styles that focus on breathing and stretching, such as Hatha yoga or Yin yoga.
Research has also shown that practicing yoga can help improve balance and mobility in adults and older adults.
10. Pilates
Another example of a flexibility exercise is Pilates. Pilates movements help improve flexibility in various parts of the body, including the inner thighs, back, and neck.
During Pilates, you also learn proper posture to help prevent muscle strain.
Pilates is an excellent flexibility exercise for improving the stability of the muscles that support the spine.
However, this exercise is not recommended for people with a history of severe back pain, as it may worsen their symptoms.
Now that you understand several types of flexibility exercises, you can start incorporating them into your routine to keep your body from becoming stiff and to move more comfortably in your daily activities.
Improving your flexibility is important for reducing the risk of injury. Try to perform flexibility exercises at least three times a week.
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