35 Best Flexibility Exercises to Enhance Daily Movement

Ever struggle to reach the top shelf, only to realize your stiff back and legs are holding you back? You’re not alone. As we age, it's normal to experience a decline in flexibility that can make daily activities more challenging. Incorporating a routine of flexibility exercises can help reverse this trend. This article will help you get started. You’ll learn the value of flexibility exercises, discover different types and their benefits, and discover how to create a personalized routine to improve your range of motion and overall mobility.  Before you know it, you'll feel more comfortable and capable in your own body.

One excellent resource to help you achieve your goals is Pliability's mobility app. The app offers a library of routines designed by professionals to help you improve your flexibility and mobility for better performance and recovery.

What are Flexibility Exercises and Their Importance

Flexibility exercises improve the range of motion of muscles and joints. These physical activities enhance mobility, posture, and overall physical performance. 

Flexibility exercises stretch your muscles and help your body move and bend more easily. While they may not improve strength or endurance, flexibility gives you more freedom of movement for other exercise, daily activities, and even confinement in tight spaces, such as a long meeting or plane flight. 

The Importance of Flexibility Exercises for Mobility and Injury Prevention

Tight muscles can cause undue strain on neighboring joints, and they can become injured. As you age, your muscles get shorter and less elastic, leading to less mobility.

Flexibility exercises can help you maintain and improve this mobility so you can continue to enjoy your regular activities without pain. For best results, include a variety of flexibility exercises in your routine. 

Why is Flexibility Important? 

Stretching boosts flexibility, or your muscles’ and tendons’ ability to lengthen. This makes it essential for improving mobility, which is a joint’s ability to move through its entire range of motion (ROM). 

A greater range of motion can mean better muscle recruitment during strength training. For example, more movement in your hips and knees (plus flexibility in the surrounding muscles and tendons) can allow you to sink deeper into a squat. Good flexibility and a full ROM can help you do more exercises with proper form and get the most out of them.

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• Why Is Flexibility Important for Team Sports
• Which Activity Is a Type of Flexibility Exercise?
• Sports That Require Flexibility
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35 Best Flexibility Exercises for Improving Your Mobility

1. Dynamic Lunges: The Essential Mobility Exercise

Dynamic lunges are excellent for improving flexibility, building strength and enhancing performance. They increase your:

• Flexibility
• Strength
• Coordination in a single, fluid movement

They’re easy to modify to suit your fitness level and can be done anywhere. ‍

Directions:

• Stand with one foot behind you and one foot in front, about two to three feet apart.
• With your weight on your back leg, bend your knees and lower your body until your back knee is a few inches from the floor.
• When your knees are bent, your front thigh should be parallel to the floor and your back knee should point toward the floor.
• Push back up, keeping your weight on the heel of your front foot.
• Continue for 5‒10 reps before switching foot positions.
  

Muscles stretched: 

• Glutes
• Hamstrings
• Quadriceps
• Calves

2. Stair Calf Stretch: Target Your Calves with This Simple Stretch

The stair calf stretch is a simple way to isolate your calf muscles to improve flexibility. The stretch is especially helpful for runners and other athletes who are prone to calf strains and Achilles tendon injuries.‍

Directions:

• Stand on the bottom step with your heels hanging off of the edge.
• Slowly drop your heels down. Hold on to the wall or stair rail as you lower down.
• Hold this position for 20-30 seconds.
• Repeat two to three times.
  

Muscles stretched: 

• Calves
• Achilles' tendons

3. Lizard Pose: A Go-To Stretch for Tight Hips

Lizard pose is a yoga stretch that targets your hip flexors and groin, which can get tight from prolonged sitting or exercising. This stretch can also help improve your performance in physical activities like running and cycling by enhancing your mobility.‍

Directions:

• Begin in the Downward-Facing Dog.
• Step your right foot forward, outside of your right hand. Make sure your foot comes all the way forward until your toes are in line with your fingers. Your right knee should be bent at a 90-degree angle and shouldn’t go farther forward than your ankle.
• Bend your elbows until your forearms are on the floor, keeping your shoulders above your wrist.
• To ensure your hips don’t sag towards the floor, press into your left heel to keep your left leg active. Hold this position for 10 seconds.
• Straighten your arms and bring your right leg back into the downward-facing dog position to release the position. Hold this position for 10 seconds.
• Repeat the steps starting 10 times on each side.
  

Muscles stretched: 

• Hips
• Groin
• Inner hamstrings

4. Lying Quad Stretch: A Gentle Stretch for Your Thighs

The lying quad stretch is an effective way to improve flexibility in your quadriceps. It’s also a great option for those with knee issues who cannot perform standing quad stretches.‍

Directions:

• Lie on your right side on a mat or the floor with your legs extended straight away from your body, resting your head on your right arm to support your neck.
• Bend your left knee and pull your left heel up towards your left glute, using your left hand to grab hold of the top of your left foot.
• Tighten your core to maintain stability through your pelvis; maintain this core tightness throughout the stretch. Keep your hips on top of one another so you don’t strain your quadriceps and hip flexors.
• Pull your left heel and lower leg towards your tailbone, keeping your left thigh and knee resting on the inside of the leg on the floor.
• Hold this position for 30 seconds, then straighten the leg and squeeze your thigh.
• Repeat this two to five times, then perform this stretch on the opposite leg.
  

Muscles stretched:

• Quadriceps
• Hip flexors extensor tendons (top of feet)

5. Overhead Triceps Stretch: A Great Move for Desk Dwellers

This stretch targets the triceps but opens up the shoulders and lats, which can get tight from poor posture or repetitive movements. The overhead triceps stretch can be done almost anywhere, making it a great stretch to perform throughout the day, especially if you sit at a desk.‍

Directions:

• Stand with your feet hip-width apart, or sit in a chair with your back straight.
• Lift your shoulders up toward your ears and then lower them back down. This prepares you for proper form, keeping your shoulders down during this stretch.
• Extend your right arm towards the ceiling, then bend at the elbow to bring the right palm toward the center of your back, resting your middle finger along the top of your spine.
• Use your left hand to push your elbow in toward the center and down gently.
• Hold this stretch for 30 seconds for three to four repetitions on each side.

Muscles stretched: 

• Triceps
• Deltoids
• Lats

6. Standing Hamstring Stretch: A Simple, Yet Effective Stretch for Your Legs

The standing hamstring stretch is a practical, low-tech way to improve flexibility in your hamstrings and calves. This stretch version is easier on your back than traditional seated or lying hamstring stretches.‍

Directions:

• Stand with your spine in a neutral position, feet hip-width apart.
• Place your right leg straight in front of you, then slowly bend your left knee.
• Gently lean forward while placing your hands on your bent left leg.
• Hold this stretch for 10 seconds, then repeat five to 10 times on each side.
  

Muscles stretched: 

• Hamstrings
• Calves

7. Cat-Cow: A Dynamic Move to Loosen Up Your Spine

The cat-cow stretch is a gentle, flowing movement that warms up and improves flexibility in your spine. It’s often used to help transition between poses in yoga, but can also be performed as an effective stand-alone stretch.‍

Directions:

• Begin on your hands and knees with your hands directly under your shoulders and knees hip-width apart.
• As you inhale, move into cow pose by pressing your chest forward and up, allowing your belly to sink toward the ground. Slowly raise your head, relax your shoulders away from your ears, and look forward.
• As you exhale, come into cat pose. Round your spine upward, tucking your tailbone and drawing your pubic bone toward your belly.
• Repeat this 10 times.
  

Muscles stretched:

• Shoulders
• Neck
• Hip flexors
• Lumbar and thoracic spine

8. Sphinx Pose: A Gentle Backbend for Spine Mobility

Sphinx pose is a gentle backbend that stretches the spine and abdominal muscles. This is a great pose to transition to after deeper backbends to help relieve tension and improve flexibility.‍

Directions:

• Lie on your belly, legs side by side.
• Set your elbows under your shoulders and forearms on the floor, parallel to each other. Lift your upper body away from the floor into a mild backbend, while squeezing your glutes together.
• Stretch your toes to the wall behind you. As you hold the pose, pull your hips toward your heels to protect your lower back.
• Activate your core and hold this pose for 15 seconds, then release your belly, lower your torso and head to the floor. Turn your head to one side and lay for five seconds.
• Repeat this stretch two or three times.
  

Muscles stretched: 

• Shoulders
• abdominals, glutes

9. Shoulder Rolls: A Simple Way to Relieve Tension in Your Upper Body

Shoulder rolls are a simple and effective movement to help relieve tension in your neck and shoulders. They’re invaluable for improving your shoulder joints' flexibility and range of motion.‍

Directions:

• To start, stand with your arms by your sides and your feet about shoulder-width apart.
• Rotate your shoulders forward in big circles; repeat the movement about 10 times.
• Reverse the rotation ‒ make the circles in the opposite direction, moving backward. Repeat this motion 10 times.
  

Muscles stretched: 

• Upper back
• Shoulders
• Chest

10. Wrist Figure 8s: An Easy Stretch to Improve Wrist Mobility

The wrists are a common body area that can get tight and restricted due to repetitive movements or immobility. The wrist figure 8 stretch helps improve flexibility in both the wrists and forearms and can be done almost anywhere.‍

Directions:

• Interlace your fingers in front of your body. Keeping your elbows tucked into your sides, move your interlaced hands in a figure eight motion.
• Allow your wrists to rotate fully so that each hand alternates on the other.
• Repeat this stretch for 10 to 15 seconds at a time.
  

Muscles stretched:

• Wrists
• Forearms

11. Knees to Chest: A Gentle Stretch for Your Lower Back

The knees to chest stretch is a simple move that helps relieve tension in your lower back while improving flexibility in your hips and glutes. It's a great stretch to perform before or after physical activity, or even on days when you’re not working out.‍

Directions:

• Lie on your back with your knees bent and your feet flat on the floor.
• Raise one bent knee up, grabbing your lower leg with interlaced fingers under your knee.
• Gently pull your bent knee toward your chest. Make sure to keep your muscles relaxed as you perform this stretch.
• Hold for a few seconds before returning your leg to the floor. 
• Do the stretch about 10 to 15 times, alternating sides.
  

Muscles stretched: 

• Lower back
• Hamstrings

12. 90/90 Stretch: A Targeted Stretch for Hip Mobility

The 90/90 stretch targets the hip flexors and rotators to improve mobility and flexibility. It’s beneficial for athletes, especially runners and those who participate in sports involving sudden direction changes.‍

Directions:

• Sit on the floor and bend one leg in front of your body. Position yourself so your lower leg and knee are resting on the ground. Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is straight.
• Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. Bend your knee so your leg forms a 90-degree angle. Your back knee should align with your hip, and your ankle should be neutral.
• Keep your back straight and resist the urge to bend to one side, instead balancing your weight equally on both hips.
• Hold this stretch for up to 60 seconds, breathing deeply to relax into the position. Complete two to three reps on each side.
  

Muscles stretched: 

• Hips
• Groin
• Lower back

13. Lunge with Spinal Twist: A Dynamic Stretch for the Whole Body

The lunge with spinal twist is an excellent dynamic stretch that improves leg flexibility and opens up the thoracic spine. This move is beneficial for athletes who need to improve their range of motion for optimal performance.‍

Directions:

• Start by standing with your feet together.
• Take a big step forward with your left foot to be in a staggered stance.
• Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground so you feel a stretch at the front of your right thigh.
• Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.
• Hold for at least 30 seconds. Repeat on the other side.
  

Muscles stretched: 

• Hips
• Groin
• Lower back

14. Standing Calf Stretch: An Effective Stretch for Your Lower Legs

The standing calf stretch is a simple but effective way to improve flexibility in your calf muscles and Achilles tendon. This stretch can easily be modified to deepen the stretch to suit your flexibility level.‍

Directions:

• Stand facing a wall, roughly 1 foot from the wall. 
• Step back with your right foot, bend your left knee and extend your arms 90 degrees in front of you onto the wall. The bent knee should not be in front of your toes.
• The back leg should be straight, and both heels should be on the floor.
• Push your back foot into the floor and hold for 30 seconds. 
• Bring yourself gradually back to standing up straight. Repeat with the opposite leg. 
• If you cannot feel a stretch in the back leg, then extend the distance you step back.
  

Muscles stretched:

• Calves
• Achilles tendon

15. Hamstring Stretch: A Step-By-Step Guide

The hamstring stretch is a simple way to improve flexibility in your hamstrings and calves. This stretch version is easier on your back than traditional seated or lying hamstring stretches.‍

Directions:

• Have a chair or worktop if you need to hold on to something for balance.
• From standing, take a small step forward with your right foot.
• Keeping your front leg straight, slowly bend the back knee while moving your buttocks backward and putting your weight onto your back leg (like sitting back).
• Hold this position for 30 seconds, then gradually bring yourself back up. 
• Repeat stepping forward with the left leg. 
• If you cannot feel the stretch, lift the toes on the front foot when lowered. If you still cannot feel the stretch, then increase the step's distance forward so you sit deeper.
  

Muscles stretched:

• Hamstrings
• Calves

16. Neck Stretch: A Simple Way to Relieve Tension

The neck stretch is an effective way to improve flexibility in your neck. It’s constructive for relieving tension from poor posture or prolonged sitting.‍

Directions:

• Sit slightly forward on a firm chair so your back is not resting against the back of the chair.
• Place the back of your left hand on the center of your lower back. 
• Place the palm of your right hand on top of your head, with your fingers touching just above your left ear.
• Slowly ease your right ear towards your right shoulder assisted by your hand. 
• Hold for 30 seconds. Slowly ease your head back to its normal position. 
• Switch your hand positions and repeat on the other side.
  

Muscles stretched: 

• Neck
• Upper back

17. Overhead Triceps Stretch: A Great Move for Desk Dwellers

This stretch targets the triceps but opens up the shoulders and lats, which can get tight from poor posture or repetitive movements. The overhead triceps stretch can be done almost anywhere, making it a great stretch to perform throughout the day, especially sitting at a desk.‍

Directions:

• Sit on a firm chair with your back straight.
• Raise your right arm straight up into the air.
• Bend your right arm at the elbow and place the palm of your right hand on the back of your neck or between your shoulder blades (depending on how far you can reach)
• Reach your left arm over your head and place your left hand on your right elbow. 
• Gently pull your right elbow closer to the body's center and slightly down, lowering your right hand further down your back. 
• Hold for 30 seconds then gently release and return your arms by your side. 
• Repeat on the other side using your left arm.
  

Muscles stretched: 

• Triceps
• Shoulders

18. Shoulder Stretch: A Simple Way to Target Tightness

The shoulder stretch is an effective way to improve flexibility in your shoulder joints. It’s beneficial for relieving tension that can develop from poor posture or repetitive movements.‍

Directions:

• Sit on a firm chair with your back straight.
• Raise your right arm horizontally out in front of you.
• Bring your right arm across your body to point to the left. 
• Place your left hand above the right elbow on your upper right arm – do not hold onto the elbow joint. 
• Gently pull your right arm closer to your body using your left hand. 
• Hold for 30 seconds. Release the stretch and return your arms by your side. 
• Repeat on the other side using the left arm.
  

Muscles stretched:

• Shoulders
• Upper back

19. Bicep Stretch: A Gentle Stretch for Your Arms

The bicep stretch targets your biceps and forearms to improve flexibility. This stretch benefits athletes with many pushing motions, like push-ups or bench presses.‍

Directions:

• Sit on the floor (or a bed) and bend your knees.
• Keep your feet on the floor (or bed) and place them before your hips.
• Put your hands flat on the floor (or bed) behind you, with your fingers facing away from your body. 
• Gently move your buttocks away from your hands towards to your feet without moving your hands. 
• Hold for 30 seconds and return to the starting position. 
• If you cannot feel the stretch, then start with your feet further forward.
  

Muscles stretched: 

• Biceps
• Forearms

20. Lying Spine Twist: A Gentle Stretch for Your Lower Back

The lying spine twist is a gentle stretch that helps improve flexibility in your lower back and relieve tension in your spine. It’s a great pose to transition to after deeper backbends to help relieve tension and improve flexibility.‍

Directions:

• Lie on the floor (or a bed) with your legs out straight and together.
• Place your right arm out to 90 degrees and rest it on the floor (or bed).
• Bend your right leg to 90 degrees and roll it over your left leg. 
• Place your left hand against the outside of your right knee and gently ease it down towards the floor (or bed). 
• Hold for 30 seconds and slowly return to the starting position. 
• Repeat on the other side using your left leg.
  

Muscles stretched: 

• Lower back
• Hips

21. Knee to Chest: A Gentle Stretch for Your Lower Back

The knee to chest stretch is a simple move that helps relieve tension in your lower back while improving flexibility in your hips and glutes. It's a great stretch to perform before or after physical activity, or even on days when you’re not working out.‍

Directions:

• Lie on your back with your knees bent and your feet flat on the floor.
• Raise one bent knee up, grabbing your lower leg with interlaced fingers under your knee.
• Gently pull your bent knee toward your chest. Make sure to keep your muscles relaxed as you perform this stretch.
• Hold for a few seconds before returning your leg to the floor. 
• Do the stretch about 10 to 15 times, alternating sides.
  

Muscles stretched:

• Lower back
• Hips

22. Upward Facing Dog: A Great Backbend for Spine Flexibility

The upward-facing dog is a standard yoga pose that helps improve flexibility in the spine, abdominals, and hip flexors. This pose is often used to transition between poses in yoga but can also be performed independently to help open up the front of your body.‍

Directions:

• Lie face down on the floor (or bed). 
• Bring your hands by side of your chest. 
• Slowly push your arms straight and lift your head, neck and upper back upwards. Try to keep your hips on the ground. 
• Hold for 30 seconds. Gently loweryour back to the floor by bending your arms.
  

Muscles stretched: 

• Spine
• Abdominals
• Hip flexors
• Shoulders

23. Forward Fold: An Easy Stretch for the Whole Body

The forward fold is a simple stretch that helps improve flexibility in your hamstrings, hips, calves, and spine. This move can be performed at the beginning of a workout to warm up these muscle groups or at the end to promote relaxation and cool down.‍

Directions:

• Stand with your feet hip-width apart, knees slightly bent, and arms by your sides.
• Exhale as you fold forward from the hips and bring your head towards the floor. Tuck your chin under, relax your shoulders, and consider extending your head's crown toward the floor to create a long spine.
• Keep your knees straight but with a gentle bend so they are not locked out. This will help protect your back. 
• Touch the floor with your fingertips. You can also wrap your arms around your legs if that feels comfortable.
• Hold for at least 30 seconds. Don’t forget to breathe. Bend your knees and roll up slowly, starting with the lower back and stacking one vertebra at a time, to return to standing.
  

Muscles stretched:

• Hamstrings
• Hips
• Calves
• Lower back

24. Piriformis Stretch: A Targeted Stretch for Hip Pain

The piriformis stretch targets the piriformis muscle located deep in the buttocks. Stretching this muscle can help relieve tension and tightness, which contribute to sciatic nerve pain. The stretch also improves flexibility in the hips.‍

Directions:

• Sit on the floor with both legs extended in front of you.
• Cross your right leg over your left and place your right foot flat on the floor. 
• Place your right hand on the floor behind your body. 
• Place your left hand on the right quad or your left elbow on the right knee (as shown) and press your right leg to the left as you twist your torso to the right.
• Hold for at least 30 seconds. If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.
  

Muscles stretched: 

• Hips
• Glutes

25. Toes on Wall Calf Stretch: A Simple Stretch for Your Lower Legs

The toes-on-wall calf stretch is an effective way to improve flexibility in the soleus, a calf muscle that can become tight and restricted with prolonged sitting or running. This stretch targets the soleus muscle while reducing tension in the Achilles tendon. ‍

Directions:

• Stand with a wall in front of you staggered—one foot close to the wall and one about a foot back. Place your palms on the wall for support.
• Bring your front foot close to the wall, putting your hell on the floor and toes up against the wall. 
• Put your weight into your front foot so you can feel the stretch along the lower part of your front leg. (To intensify the stretch, you can rise up on the toes of your back foot and bring your chest closer to the wall.)
• Hold for at least 30 seconds, then switch sides and repeat.
  

Muscles stretched: 

• Calves
• Soleus
• Achilles tendon

26. Standing Quad Stretch: A Simple Stretch for Your Thighs

The standing quad stretch is an effective way to improve flexibility in your quadriceps. It’s also an excellent option for those with knee issues who cannot perform standing quad stretches.‍

Directions:

• Stand with your feet together. 
• Bend your left knee and use your left hand to pull your left foot toward your butt. Keep your knees together. 
• If you need to, put one hand on a wall for balance. 
• Squeeze your glutes to increase the stretch in the front of your legs. 
• Hold for at least 30 seconds. Repeat on the other leg.
  

Muscles stretched:

• Quadriceps
• Hip flexors

27. Figure Four Stretch: A Gentle Stretch for Your Hips

The figure four stretch targets the piriformis and iliopsoas muscles (essentially your hip rotator and flexor muscles) and the IT band. Because of this and the passive nature of the pose, it is an excellent and gentle approach to helping relieve symptoms associated with sciatica and knee pain.‍

Directions:

• Lie on your back with your feet flat on the floor. 
• Cross your left foot over your right quad. 
• Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest. 
• When you feel a comfortable stretch, hold there. 
• Hold for at least 30 seconds. Switch sides and repeat.
  

Muscles stretched: 

• Hips
• Glutes

28. Hip Adductors Stretch: An Easy Stretch for Your Inner Thighs

The hip adductors stretch targets the inner thighs and groin to improve flexibility and reduce tightness. This is a great stretch to perform before or after physical activity involving running or quick direction changes.‍

Directions:

• Stand tall with feet slightly wider than shoulder-width apart. 
• Shift your weight to the right, bending the right knee slightly. Hike up your right hip slightly while keeping the left hip pulled down. You should feel a stretch on the inside of your left leg.
• Hold for at least 30 seconds, then switch sides and repeat.
  

Muscles stretched: 

• Inner thighs
• Groin

29. Lying Pectoral Stretch: A Simple Stretch for Your Chest

The lying pectoral stretch opens up tight chest muscles to improve flexibility. Stretching the pecs can help improve posture and reduce tension in the shoulders.‍

Directions:

• Lie on your stomach with both arms extended to the sides so your body is in a T shape. 
• Push off the ground with your left hand and bend your left knee for balance as you roll to your right side. You should feel this in your right-side pectoral muscles.
• Hold for at least 30 seconds. Repeat on the other side.
  

Muscles stretched: 

• Chest
• Shoulders

30. 90/90 Stretch: A Targeted Stretch for Hip Mobility

The 90/90 stretch targets the hip flexors and rotators to improve mobility and flexibility. It’s invaluable for athletes, especially runners and those who participate in sports involving sudden direction changes.‍

Directions:

• Sit with your right knee bent at 90 degrees in front of you, your calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed. 
• Let your leg rest flat on the floor. 
• Place your left knee to the left of your body and bend the knee so that your foot faces behind you. Keep your left foot flexed. 
• Try to move the left cheek as close to the floor as possible. It may not be possible if you’re super tight. 
• Hold for at least 30 seconds. Repeat on the other side.
  

Muscles stretched: 

• Hips
• Groin
• Lower back

31. Seated Shoulder Squeeze: A Simple Stretch for Your Upper Back

The seated shoulder squeeze improves flexibility in your upper back and relieves shoulder tension. It also helps combat poor posture by encouraging the muscles around the shoulder blades to activate and strengthen. ‍

Directions:

• Sit on the floor with your knees bent and feet flat on the floor.
• Clasp your hands behind your lower back. 
• Straighten and extend your arms and squeeze your shoulder blades together. 
• Do this for three seconds and then release. Repeat 5 to 10 times.
  

Muscles stretched: 

• Upper back
• Shoulders

32. Kneeling Side Bend Stretch: A Simple Way to Stretch Your Obliques

The kneeling side bend stretch targets the obliques (side abdominal muscles) and improves flexibility in the torso. This stretch also helps with mobility in the hips and can be performed as part of a dynamic warm-up before physical activity.‍

Directions:

• Kneel on the floor with your legs together, back straight, and core tight. 
• Extend your left leg out to the side. Keep it perpendicular to your body (not in front or behind you).
• Extend your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side. 
• Keep your hips facing forward. 
• Hold this stretch for at least 30 seconds. Repeat on the other side.
  

Muscles stretched: 

• Obliques
• Hips

33. Happy Baby: A Gentle Stretch for Your Hips and Lower Back

Happy baby is a gentle stretch that targets tightness in the hips and lower back. It’s often used to help open up these areas at the end of a vinyasa flow yoga class.‍

Directions:

• Lie face-up with both knees bent and feet flat on the floor. 
• Lift your feet off the floor and grab the outside edges of your feet with your hands. 
• Pull your feet toward your chest and lower your knees toward the floor on either side of your body. Keep your back flat on the floor. 
• Hold for at least 30 seconds.
  

Muscles stretched: 

• Hips
• Lower back

34. Frog Stretch: A Targeted Stretch for Your Groin and Hips

The frog stretch is a deep hip opener that targets the groin and hip muscles to improve flexibility. This stretch benefits runners and other athletes who experience tight hips from repetitive movements.‍

Directions:

• Start on all fours. 
• Slide your knees wider than shoulder-width apart. 
• Turn your toes out and rest the inner edges of your feet flat on the floor. 
• Shift your hips back toward your heels. Move from your hands to your forearms to get a deeper stretch. 
• Hold for at least 30 seconds.
  

Muscles stretched: 

• Groin
• Hips

35. Reclined Spinal Twist: A Gentle Stretch for Your Spine

The reclined spinal twist is a simple yet effective way to improve flexibility in your spine. This stretch is a great way to relieve tension in your lower back after sitting for long periods or following physical activity.‍

Directions:

• Lie on your back. 
• Hug your knees into your chest. Then, drop both knees over to one side as you twist your torso in the opposite direction. 
• Try to keep your knees and hips in line with each other as you draw them toward the floor, and keep your chest as square to the ceiling as you can. 
• Hold this stretch 30 to 60 seconds and repeat on the other side.
  

Muscles stretched: 

• Spine
• Lower back

Related Reading

• Strength and Flexibility Training
• How to Become Flexible if You Are Very Stiff
• Flexibility Exercises for Beginners
• Flexibility Exercises at Home
• Back Stretches for Flexibility
• How Many Days Per Week Can You Perform Flexibility Exercises?
• Types of Flexibility Exercises
• Why Is It Important for Athletes to Be Flexible
• Benefits of Flexibility
• Flexibility Sports Examples
• Flexibility Workout Plan
• How Can Flexibility Training Reduce the Risk of Back Pain?
• How Frequently Should Flexibility Exercises Be Performed for Best Results?
• Flexibility Exercises for Kids

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