Flexibility 101: Why It Is Important & 5 Best Stretching Exercises

Going to the gym and building muscle is essential, but what about stretching?

Ishaan Arora
Written by: Ishaan AroraUpdated at: Dec 07, 2022 19:48 IST
Flexibility 101: Why It Is Important & 5 Best Stretching Exercises

The rise of social media and strength training has shifted the emphasis from flexibility to muscle building. However, if you have enough muscle mass but no flexibility, you are more prone to injuries. Moreover, a muscle that is unable to relax and stretch sufficiently can limit your mobility. So, let's look at why flexibility is important along with some exercises that can help you with stiffness and tight muscles.

Why Flexibility Is Important?

If you have a history of injuries, muscle stress, or poor joint health, incorporating flexibility exercises into your workouts may result in improved fitness for daily activities as well as overall health and well-being. The best part about being flexible is that it can help you improve blood supply and nutrient delivery to your joints.

The following are some of the benefits of having flexibility.

  • Enhanced physical performance
  • Lower risk of injury
  • Higher blood flow to the muscles
  • Ensures that your joints can move in their entire range of motion.
  • Allows for the most efficient use of your muscles
  • Increase your capacity for carrying out daily tasks

Stretching Exercises

Practise these poses as frequently as you can. They can be performed independently or as a part of a daily workout regimen. Before engaging in any of these stretches, make sure your body is properly warmed up. Lastly, perform these exercises for 10-20 minutes at least four times per week for faster results. 

Standing Quad Strech

Place your feet together. Lift one foot behind you and use both of your hands to lift the heel in the direction of your buttocks. Hold for approximately five seconds, repeat with the other foot.

Seated Hamstring Strech

Put your right leg in front of you as you sit down on the ground. Bend your left leg placing your foot against your inner thigh. Lean forward and reach for your ankle as far as you can, pulling the toe toward your body. Hold for 10 seconds before repeating with the other leg.

Calf Strech

Position yourself three to four feet above the ground, with your feet shoulder-width apart. Place your right foot behind you, toes forward. Keep your right knee straight and your heel planted as you lean forward. Hold for a few seconds and stretch as much as you can before switching to the other leg.

Standing Side Strech

Maintain a straight back and raise your arms high. Join your hands and interlace your fingers. Inhale and extend your arm upward, exhale and flex your upper body to the right. Hold till failure. Lastly, take a breath out, start over, and then repeat on the left side.

Also Read: 5 Fitness & Exercise Apps That Can Be Your Best Workout Buddies

Shoulder Strech

Standing shoulder-width apart, grab one elbow with the opposite hand and pull it across your chest. Hold for a few seconds before repeating on the opposite side.

Image Credit: Unsplash