5 Essential Stretching Exercises for Flexibility

Five Essential Stretching Exercises for Flexibility Before and After Exercise

Stretching is much essential to develop our body more flexible, strong. Appropriate stretching corrects our posture helps us to lead a pain-free life. As the tight muscle increases its flexibility, equal load distribution happens in every joint. So, it reduces the chances of injury. Let’s take a look at these effortless stretching exercises for flexibility and strength of the whole body.

Five Essential Stretching Exercises for Flexibility Before and After Exercise

Here are 5 essential stretchings is giving. After that, we are mentioning the 5 best stretches before any workout session.

1. Foam Roll (Before Warming Up)

Yeah! You saw that right. There’s something that you need to perform before diving into the pre-workout stretches. That’s foam rolling!

It’s an effective form of self-massage that one can perform anytime. However, when you roll pre-workout, it might decrease muscle density and increase blood flow. So, make sure to spend 5 minutes on the hamstrings, glutes, inner thighs, and quads before you run out of the door.

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2. Modified Walking Lunge (pre-workout)

The walking lunges are as great as an egg omelette before any workout.

Step forward

  • Lower yourself into a lunge position unless you feel a stretch in your leg’s back.
  • Put your hands on your front ankle & straighten your legs. Create an A-frame. Feel a pull in the front hamstring.
  • Return to the lunge position.
  • Lower the back knee to the surface.
  • Put your hands on your front thigh and move the front knee slowly over your sneakers.
  • Do this four times, on each side.

3. Knee Pull (pre-workout)

  • Pull one knee to the chest level till you’re comfortable using both hands.
  • Hold the stretch for a count of five.
  • Release your lower leg & knee to the ground.

Do this five times, each side.

4. Hamstring Stretch with Rope (post-workout)

  • Lie flat on the surface with bent knees. Place a rope around the bottom of a particular foot.
  • Slowly straighten your leg by keeping both hips on the surface. Do this until you feel a stretch in your hamstring.

For a profound pull, point your toe towards your head. Hold the position for 30 seconds, and then lower your limb to the surface. Do this three times and switch to another side.

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5. Hip Bridge (post-workout)

  • With bent knees & flat feet, lie on your back with hip-width apart.
  • As you flatten your back to the surface, deflate your abs & gently lift your hips. Do this until you feel a stretch in the lower abdominals, groin, and hip flexors.
  • Hold this position for 10 seconds. Five times is a must.

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Five Best Stretches Before a Workout

Here are the five great stretches before the workout. It’ll help you fight the urge to go back home right before you start working out.

  1. Butterfly Stretch – 1 set/15 seconds.
  2. Knee to Chest Lower Back Stretch- 1 set/15 seconds.
  3. Inchworm/Walkout- 1 set/10 seconds.
  4. Shoulder Stretch- 1 set/ 15 seconds.
  5. Cobra Abdominal Stretch- 1 set/10 reps.

Read: Best Stress Relief Exercises to Be as Fit as a Fiddle

3 Best Leg Stretches Before a Workout – 

Here’s presenting three easy yet effective leg-stretches before a workout!

  1. Hamstring Stretch

Stand Solid with your left leg. Take a tiny step forward. Then, bend your right leg with keeping your front leg straight.

Feel a stretch at your left hamstring.

Hold for 30 seconds.

Lean your chest a bit forwards while assuring both feet are facing forward.

Repeat this on another leg.

Hold a bar if you require support. However, it’s always better to be less dependent, right?

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  1. Calve Stretching

Move your right foot backwards. Keep your toes pointing forward & heels in touch with the floor.

Maintain your posture by raising that head high up. Keep the abdominals tight, ensuring that your front knee doesn’t go over the front toe.

Feel a stretch at your right calf.

Repeat the same on another leg and use support (if required).

Check – 7 Best TRX Workout Plan for Beginners

  1. Quadriceps Stretching

Put your flexed right foot into your right hand, using your left hand.

Keep your knees closer with the left knee soft and abdominals tight.

Push your right foot gently into your right hand.

Repeat the same on another leg and take the support of something.

The ones mentioned here are the best stretches before the workout; thus, perform them accordingly as mentioned.

3 Best Back Stretches for Flexibility

A list of three effective back stretches before a workout-

1. Touch Your Toes

  • Stand still with your feet together. Avoid locking your knees.
  • Reach your arms up and lookup.
  • Bend forward and try to reach your arms towards the ground.
  • At the same time, push your hips backwards and shift your load into your heels.
  • Roll up slowly and raise your arms upward when you feel you can’t bend anymore.

(Our nervous system controls that sensation when you’re unable to bend anymore). Do this fifteen times.

2. Cow/Cat Stretch

It is one of the best stretching exercises for flexibility of the whole spine. Make sure you are doing it correctly.

  • Get on the surface on your knees & hands.
  • Round your back and breath from your mouth.
  • After this, arch your back and inhale from your nose.
  • Do this ten times.

3. Spiderman Stretch with Rotation

  • Begin in a push-up position.
  • Place your left foot adjacent to your left hand.
  • Turn towards the left and raise your left hand towards the wall.
  • Get back to the push-up position.
  • Repeat the same on the left side.
  • Do this ten times, on each side.

Execute all these stretches before workout properly to get flashy results.

See – Best Weight Loss Workout Plan for Beginners

Post Workout Stretching Exercises for Flexibility

A routine of a stretch after exercise is a hugely recommended practice. Its role is very crucial. Let’s take a look at why it is so.

After a vigorous workout, the body generates lactic acid, which makes the muscles sore. Stretching eliminates lactic acid accumulated inside and relaxes the muscles.

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Stretching after your workout will make you feel energized and ready to face the next challenge. That’s because it’ll cool down your body, and the brain will release endorphins– a natural feel-good chemical.

If you go for proper stretching after a strenuous workout, it’ll minimize your pain to a more considerable extent. If your muscles continue to stay tight, it’ll increase the chances of muscle injury.

Keep in mind that not only after but stretches before a workout is also very essential.

Stretching is an excellent way to increase flexibility and reduce muscle soreness. In the end, here are a few guidelines that’ll help you in pulling better.

  • Stretch for a minimum of 10 minutes every day.
  • Gather some advice to avoid injuries.
  • Do gentle exercises like walking or a very few jumping jacks before stretching. Prioritize it!
  • Hold a stretching position for 10-20 seconds.
  • Breath naturally while stretching.

At last, don’t push too hard! Do what makes you feel comfortable. Flaunt that flexible posture of yours.

Stretching is essential for any exercise session. It helps prepare your body to receive physical strain that follows as well as provide relaxation afterwards. Please feel free to share your thoughts regarding the post below in the comment section.

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