The 24 Best Stretching Exercises for Higher Flexibility

Raise your hand in case you are inclined to skip stretching exercises whenever you’re pressed for time. No shame—you’re definitely not alone there. But there’s good reason to dam off just just a few minutes to suit some in.

While mobility work is probably not probably the most exciting a part of exercising, it actually plays a reasonably crucial role in a well-rounded fitness program: By slotting in some stretching, you might help improve flexibility, reduce tightness, and ultimately make your routines more efficient and secure (and help your body move higher afterward too).

“Tight muscles could cause undue strain on the neighboring joints during normal every day function, or they themselves can grow to be injured,“ Sasha Cyrelson, DPT, clinical director at Skilled Physical Therapy in Sicklerville, Recent Jersey, tells SELF. As you age, your muscles get shorter and fewer elastic, she says, so it’s essential to take an energetic role in maintaining and improving their mobility so you possibly can proceed to enjoy your regular activities without pain.

Unsure where to start out? Before we get into some moves to try, it may possibly be helpful to know what we mean by stretching in the primary place.

What form of stretching do you have to do?

There are multiple forms of stretching, however the two major ones that you just’ve probably heard about are dynamic and static.

Dynamic stretching involves moving your joints and muscles through their full range of motion (ROM), or as near it as you possibly can get. Static stretching is whenever you sink right into a position, ideally to where you begin to feel just a little pushback (but to not the purpose of strain or pain), and hold for a time frame.

Each are essential for a balanced fitness routine, but the kind you select should ultimately depend upon when you’re stretching.

Dynamic stretching is great for preparing your muscles, tendons, and ligaments for exercise—which is why you’ll often see them stacked right into a warm-up. Examples of some stretches to do before a workout include ones like cat-cow, down dog to runner’s lunge, or thread the needle. The secret’s to decide on dynamic stretches that mimic movement patterns you’ll do during your actual routine, which can get your body and brain primed and prepared for what’s ahead.