6 Stretches and Exercises To Increase Flexibility

Every morning when you wake up, do you feel a little cramp or muscle tension or the need to stretch your feet, hands to feel more relaxed? A study has

Every morning when you wake up, do you feel a little cramp or muscle tension or the need to stretch your feet, hands to feel more relaxed? A study has found that carrying out stretching after exercises can increase the variety of motion around your neural networks. It increases blood circulation, improves oxygen levels, helps transport nutrients to the body, and relieves pressure and stiffness. Read below to know more about the stretches to become more flexible.

The quadriceps stretch

Stretching your quadriceps is hugely significant, particularly for joggers. The ground quadriceps stretch is a straightforward but proficient way, to begin with, stretching. Bodybuilders or regular gym-goers need to be flexible enough to carry out their workout routines. Along with supplements from sellers like Syn pharma they also need a fool-proof plan to gain the maximum out of their fitness regime.

How to do it?

  • An easy way to do that is lie down on your body’s left side and extend your left arm to balance. 
  • Take your right arm and hold on to your right foot, twisting your knee and dragging your foot in the direction of your lower glute. 
  • Hold the pose till the count of 30 and then switch to your other side doing the same thing.

Simple hamstring bounce

The hamstring is situated on the rear side of your thigh. It is the muscle group in charge of twisting or bending your knee. Widening your hamstrings can help increase your walking capacity and jogging pace, in addition to relieving lower back discomfort. This stretch is a trouble-free pose. 

The hamstring exercise will involve the leg muscles to not put extra strain on the legs, which can cause cramps. Hence, this is a safe exercise, especially for seniors. 

How to do it?

  • To begin the training, sit on the ground. 
  • Extend both legs in the outward direction with the feet looking up. 
  • Gradually, bend your back in the front direction as much as possible. 

Calf elevations

Your calf muscles help you run and jump; it manages the movement of the foot and ankle. Hence, it is crucial to keep the calf muscles in proper shape and fit movement.  Stretching of the calf muscles can be difficult initially, but it becomes easy and more flexible with practice. Following a set of 3 every day for about 30-40 seconds of calf raising will be beneficial.

How to do it?

  • Stand straight on a hard and flat floor. 
  • Start by lifting your toes and balancing your body. Repeat your set number of goals for this exercise. 
  • To make this stretch a little more interesting, you can try doing it with one foot at a time. 
  • It increases your balancing skills, as well.

Spinal twist and turn

To do this exercise, you do not need to take out any particular time. You can even do it when you have 5 minutes free and want to do some stretching. Spinal twist can help if you have a painful back and find it challenging to sit with your backbone straight. Sitting in the same position for long can often lead to stiffness in your gluteal region. It can lead to more solemn circumstances like difficulties with your IT band, which can, in turn, lead to knee damages or lower spinal discomfort.

The spinal twist is the best way to stretch your gluteal muscles. And you can do it while sitting, which is also an advantage for any age group.

How to do it?

  • Sit with your legs protracted straight in front of you. 
  • Curve your right knee, embracing it with your left arm. 
  • Drag the right heel near to the left sit-bone. 
  • Then move your right hand and place it firmly on the floor and count till 30. 
  • It completes one set. Do this pose for half a minute and then switch to the other side.

Bowing hip-flexor

The usual sitting position keeps your hip region in a contracted position. The adjacent muscles of the hip region relax and provide support for the posture. But to keep the hip portion in shape and flexible, it is vital to do some stretching. The Bowing hip-flexor also helps in stretching the gluteal region. The hips hold your entire upper body weight, and to keep them healthy, you can try one of the most straightforward exercises- the hip-flexor exercise.

How to do it?

  • Kneel with your backbone straight. 
  • Arch your waist towards the floor in the backward position. 
  • At that time, while keeping your right knee on the floor, pull your left knee up and place your left foot on the floor, thus making a perpendicular angle between your knees. 
  • Count to 20 and repeat the same for the other knee.

Chest Opener

Muscles neighboring your heart can get stiffened due to many reasons. Doing this exercise can help relax chest muscles and expanse the chest region. It also enhances the lungs’ capacity and transports more oxygen throughout the body.

How to do it?

This exercise has to be done with the support of a wall.

  • Stand straight on your toes facing a wall. 
  • Place your arms on the wall and give your support there.
  • Lean your body towards the wall and then go away from it again. 
  • Bend just the arms at the elbow without any foot movement.
  • Count to 30 again and repeat.


Stretching and exercising can help you get a fit and healthy body. It alleviates any sudden muscle cramps or stiffening that might happen, especially with age. Include these in your daily routine to have the best results and enjoy a fit body.

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