January 15, 2019

6 Essential Stretching Exercises for Flexibility

The flexibility exercises in this article will give your body good flexibility overall and it is recommended that you perform these on a daily basis or every other day for at least 15 minutes each time.


Hip Flexor Stretch – Flexibility ExercisesFocus – Hips, quads, hamstrings and glutes

Start in a kneeling position, then bring your left leg forward into a lunge position so it should be at a 90 degree angle and your right knee should be flat on the ground.

With your hands on top of your left knee, lean your hips forward and hold for 15 – 30 seconds. Then bring your left knee back to starting position and repeat on the other leg.


Focus – Neck

In a standing position, put your left hand on the right side of your head and pull gently towards your left shoulder. You should feel a stretch in the side of your neck. Hold for 30 seconds, then relax. Repeat on the other side.


Focus – Arms, shoulders, lower back and hips

Samson Stretch – Flexibility ExercisesStart in a standing position with your feet a hip width apart. Raise your arms and elbows straight above your head, back straight, chest forward and palms facing upwards.

Next move your left leg forward into a wide lunge, touch your right knee to the ground and look upwards. Hold for about 10 seconds and then bring your right leg forward to return to the starting position.

Repeat on the other leg and do this three times on each side.


Focus – Hands, wrists, back, hamstrings, calves and Achilles tendon

Downward Dog Stretch – Flexibility ExercisesStand with your feet hip width apart and parallel to each other. With your knees bent, bend over and place your hands flat on the floor.

Walk your hands forward until your feet and hands are completely flat on the floor so your body is like an upside down ‘v’ shape. For beginners, keep your knees bent otherwise straighten your legs until you feel the stretch in your calves and hamstrings.

Keep your head pointed downwards and make sure your neck is relaxed (you should be able to look at your lower leg/shin without strain), your core is firm, your knees are not touching each other and your hips are pushed back. Hold for 30 seconds.


Cat Stretch – Flexibility ExercisesFocus – lower back, mid back and traps

Start on the floor on your hands and knees with your spine straight and your head pointed downwards.

Inhale and as you exhale, pull your belly in towards your spine and round your shoulders in and point your head inwards so you are looking at your legs.

Hold for 15 seconds and then inhale as you return to the starting position. Repeat this 3 – 5 times.


Tricep Stretch – Flexibility ExercisesFocus – Triceps, shoulders and neck.

Stand with your feet a hip width apart and your arms extended above your head.

Whilst keeping your arm straight, bend your right elbow back so it touches your back and with your left hand, reach across overhead to hold your right elbow and pull it back and towards your head slightly.

Hold for 15 seconds and repeat on the other side. Repeat twice on each side.