Stay Flexible and Fit with These 12 Essential Stretches

Whether you work, drive, or relax at home, you may be shocked to learn how many hours you spend sitting down each day.

This inactive lifestyle can limit our range of motion and flexibility, but thankfully, there's an easy fix: flexibility exercises. These stretches aren't limited to fitness buffs or athletes. They are indispensable for anyone who wants to keep an active and healthy lifestyle.

Including a few important stretches in your daily regimen will increase your general well-being, lower your chance of injury, and improve your mobility. That's why we have compiled this carefully curated selection of expert-recommended stretches. These stretches help you restore flexibility and enhance your quality of life.

Let's review these expert-recommended stretches now that you're ready to embrace a more flexible self.

Standing Stretch for Achilles and Calf

Experts stress the need to stretch our Achilles tendons and calves. They're often tight from everyday use, so you need to stretch these muscles daily. You can do so with this technique while helping lower the ankle risk.

Start by standing facing a wall, one foot in front of the other. Lean forward until your calf and Achilles start to gently stretch. Hold for 10 to 30 seconds, then swap legs.

Staggered Stretch for Hamstrings

Experts also advise this Staggered Stretch, which targets the hamstrings and the lower back. Stand with one leg somewhat bowed and the other extended with your toes pointed upward.

From your hips, hinge forward and reach for your extended foot until you feel your hamstring stretch. Hold 10 to 30 seconds, and then repeat on the opposite side.

Like many of these exercises, modifications are available if you do not have the full range of motion or need to do them seated.

Stretch in Figure Four

This stretch is another fantastic way to increase glute, hip, and lower back flexibility. Lean back, bend your knees, then lay one ankle on the opposing knee.

Wait until you feel a stretch in your hip and glutes. Then, gently draw your knee toward your chest. Hold 10 to 30 seconds, and then repeat on the opposite side.

Sitting Stretch for Quads

If you spend a lot of time seated, your quads may be tight. One excellent approach to release the stiffness is this seated stretch.

Start by kneeling on the floor, then sit back on your heels. Reaching your arms behind you, lay your hands on a level surface. Lean behind, keeping your shoulders back and chest open. Hold for 10 to 30 seconds.

Child’s Pose

The Child's Pose is a mild yet powerful stretch that decompresses the spine. Start by stretching your hands and knees, then pull your hips back to rest on your heels.

Straighten out your arms and lay your forehead on the floor. Concentrate on deep breaths and hold for 10 to 30 seconds.

Wall Slide

Neil Guintu recommends the Wall Slide to anyone trying to increase their chest mobility. With your upper back, arms, and head contacting the wall, stand facing away from it.

Lift your arms upward; then, bend your elbows and bring your arms down by your sides. Hold between 10 and 30 seconds.

Rotational Shoulder Sleeper Stretch

This stretch is advised by Dr. Ashley Cruz to increase thoracic rotation, thereby relieving tension on your neck and lower back. Lay on your side and bend your bottom arm 90 degrees.

Grasp your wrist with your upper hand, and then gradually bring down your forearm. Hold for 10 to 30 seconds, then repeat on the opposite side.

90/90 Hip Stretching

Experts advise this difficult but worthwhile 90/90 Hip Stretch. Start by bending your legs at 90-degree angles and sit on the floor. Wait until you feel a stretch in your hips. Keep your knees bent and lean forward. Hold 10 to 30 seconds, and then repeat on the opposite side.

Cat-Cow

The Cat-Cow dynamic stretch helps to improve spinal flexibility. Start on all fours, knees under your hips, and hands under your shoulders.

While inhaling, lean back and gaze upward towards the ceiling. Exhale, then round your back and tuck your chin into your chest. Continue this motion for 10 to 30 seconds.

Lower Back and Glutes Stretch

This stretch is for you if you want one that works the glutes and lower back. Perform this stretch after running or cycling.

Start by stepping forward significantly into a lunged stance. Place your hands on the floor beside your front foot. Maintaining an open chest, gently shift your torso toward your bent knee.

Hold for 10 to 30 seconds until you feel your glutes and lower back stretching. Then, continue on the opposite side.

Deep Squat

Do this stretch before squatting exercises since it increases your range of motion and helps prepare the body.

Initially, stand with your feet shoulder-width apart. Keeping your heels on the floor, drop yourself into a deep squat. Place your elbows between your knees and bring your hands together.

To increase the stretch in your hips and groin, softly push your knees outward using your elbows. Spend 10 to 30 seconds holding.

Straddle Stretch

Experts claim that this exercise is a powerful inner leg stretch that will help your hips, core, and spine.

Stand with your feet spread wide apart and point your toes forward. From your hips, bend forward, keeping your back straight, and reach toward the floor. Spend 10 to 30 seconds feeling the stretch in your hamstrings and inner thighs.