Top 10 Stretching Exercises To Improve Flexibility

By Nidhi Singh

Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-30 seconds on each side.

1. Neck Stretch

Bring one arm across your body at shoulder height and gently press the opposite arm against it. Hold for 15-30 seconds and switch sides.

2. Shoulder Stretch

Extend one arm above your head, bending the elbow and guiding it down the middle of your upper back. Carefully apply pressure to the bent elbow using your opposite hand. Maintain the stretch for 15-30 seconds, then repeat on the other side.

3. Triceps Stretch

Start on your hands and knees. Arch your back upward (cat) and then lower it, lifting your head and tailbone (cow). Repeat this movement for 1-2 minutes.

4. Cat-Cow Stretch (Spinal Flexion and Extension)

Sit on the floor with your legs extended in front. Hinge at your hips and reach forward to touch your toes or shins, keeping your back straight. Hold for 30 seconds to 1 minute.

5. Seated Forward Fold

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Start in a kneeling position, sit back on your heels, and extend your arms forward on the floor. Hold this stretch, feeling the stretch through your back and shoulders.

6. Child's Pose

Sit on the floor with one leg extended and the other foot against the inner thigh of the extended leg. Reach forward toward your toes, keeping your back straight. Hold for 15-30 seconds on each side.

7. Hamstring Stretch

Stand on one leg and grab your other ankle, bringing your heel toward your buttocks. Hold for 15-30 seconds and switch legs.

8. Quadriceps Stretch

Kneel on one knee, and gently push your hips forward while keeping your upper body straight. Hold for 15-30 seconds on each side.

9. Hip Flexor Stretch

Stand facing a wall, with one foot in front of the other. Lean forward, keeping your back leg straight and your front knee bent. Hold for 15-30 seconds on each leg.

10. Calf Stretch

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