15 Best Non Yoga Stretches for Flexibility & Injury Prevention

If you haven’t stretched in a while, you might be surprised by how stiff your body feels. Maybe you can’t touch your toes...or remember what it feels like to do so. Or perhaps you’ve noticed some muscle soreness after starting a new workout routine, and your body is begging for relief. Either way, stretching regularly can help. When it comes to improving flexibility, most people think of yoga. But what if you aren’t a fan of yoga? This is where non yoga stretches come in. In this article, we’ll explore effective, simple stretching moves to help those who prefer to steer clear of yoga. These non yoga stretches can improve flexibility, relieve soreness, and help you reach your fitness goals without requiring a yoga class. Keep reading to learn How to Get Flexible Fast?

As you’ll see, Pliability’s mobility app is a fantastic tool for achieving your goals. With Pliability, you can access effective arm stretches that relieve pain, enhance strength, and improve flexibility, helping you feel better and perform daily activities with ease.

Pliability's mobility app can help you find these non yoga stretches and implement them into your routine.

Is Stretching the Same as Doing Yoga?

Yoga and stretching are often confused for one another, and it's easy to see why. Both practices improve flexibility, relieve muscle tightness and tension, improve posture, and enhance athletic performance. There are some key differences between the two. 

Differences Between Yoga and Stretching: Understanding the Benefits for Flexibility and Mental Well-being

Yoga, which originated in ancient India, is a collection of practices that aim to better the body and mind by: 
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• Physical
• Mental
• Spiritual
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Although there are several different types of yoga, all involve a series of postures (known as asanas) tied to the breath. 

Stretching, meanwhile, is a type of physical movement in which the goal is to lengthen a muscle as much as possible to improve flexibility and range of motion. There are two types of stretching: 
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• Dynamic: is a series of controlled movements
• Passive: hold a certain stretch for an extended period. 
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Breathing: What’s the Difference?

One of the most critical distinctions between yoga and stretching is how each practice incorporates breath. In yoga, the breath is the foundation of the practice. Getting into the flow (no pun intended) of yoga will not only give you a solid workout, but you’ll also learn how to focus on your breathing—a key tool you need to master to kick up the intensity in cardio-based circuits like high-intensity intervals, endurance rides or runs, and other workouts. 

The Role of Breath in Yoga: How Mindful Breathing Enhances Flexibility, Strength, and Mental Calmness

“The attention to breath is what makes yoga different from stretching,” says Peloton Yoga instructor Kristin McGee. “We focus on taking slow, deep, mindful breaths as we move in and out of or hold each yoga posture.” This combination of breathing while holding poses helps create a state of mental calmness while also working on increasing your strength and stamina, adds Aditi Shah, another Peloton Yoga instructor. 

Breathwork in Stretching vs. Yoga: The Key Differences in Breathing Techniques and Their Impact on Flexibility

Meanwhile, stretching encourages you to breathe normally while holding static poses. You might find yourself holding your breath during uncomfortable stretches (especially if you’re just beginning your flexibility journey), and your main focus will be breathing in and out at a normal rate. If anything, you’ll try to deepen your stretch during an exhale—but on the whole, yoga has much more intentional breathwork than stretching, making breathwork one of the key differences between yoga vs. stretching. 

Mental Engagement: Why It Matters

Yoga generally requires a greater mental focus than simple stretching. Yoga takes you through various poses to challenge your mind and body. You’ll quickly learn to turn your mental focus toward your body’s alignment, posture, and form during yoga classes, a skill known as proprioception that assists everything from better running form to learning how to engage your core during heavy climbs while cycling. 

Yoga classes also feature breathwork techniques to help you tune into your body even more intentionally. Almost all yoga classes include pranayama, specific breathing exercises and patterns tied to movement or meditation. 

Mental Engagement in Yoga vs. Stretching: How Focus and Mindfulness Enhance the Practice

Breathing may sound easy since you do it unconsciously daily, but focusing on inhaling and exhaling requires more mental engagement than you might think. Stretching doesn’t explicitly call for the same mental engagement strategies as yoga. 

That’s not a knock-on stretching—it can still be challenging! Letting your mind wander during a 60-second forward fold is okay, and your main mental focus will be on keeping your breath even throughout the stretch. 

Skills and Equipment: Getting Started

One last major difference between yoga and stretching lies in the skill levels they’re appropriate for and what equipment they require. While anybody can do yoga with thoughtful modifications, it is a full-body workout, and certain styles (like vinyasa or power yoga) may be challenging for yoga beginners. Stretching, meanwhile, is widely accessible to anyone and everyone, no matter their fitness level.

Essential Equipment for Yoga vs. Stretching: What You Need and How It Enhances Your Practice

Stretching is also pretty approachable since it doesn’t require any equipment. Although a mat or a strap might be nice to assist you, they’re not completely necessary. For yoga, you will need a mat, and certain classes will call for props like: 
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• Blocks
• Straps
• Bolsters
• Blankets
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If you don’t have these props, you can usually substitute household items (for example, a bathrobe strap can be used as a yoga strap). Proper yoga equipment can enhance your practice and allow you to fall deeper into the poses. 

Which One Is Better for You? 

Yoga and stretching are part of a well-balanced workout routine, but depending on your specific fitness goals, you might prioritize one over the other. Stretching, for example, focuses on specific muscle groups. 

For example, if you’re experiencing tight hips or rounded shoulders, you might practice specific stretches to address that muscle tension in a focused manner. Or, if you’re looking to enhance your warm-up or cooldown during running, cycling, or strength training, you’ll likely turn to either dynamic or passive stretching (more on how to know when to stretch later). 

Understanding the Difference Between Mobility and Flexibility in Yoga: How Each Plays a Role in Your Practice

On the other hand, yoga can help enhance your mobility and flexibility simultaneously. Remember, mobility and flexibility are closely linked together, but they are not the same thing. After all, you can have tight hamstrings but great mobility, being able to hinge forward at the hips with ease. Or you may experience the opposite, loose leg muscles but very limited movement as you hinge your hips forward. 

The Importance of Mobility vs. Flexibility for Performance: How to Enhance Your Range of Motion for Better Recovery and Strength

“If you want to cycle further or run faster you need to be able to move your legs through their full range of motion (mobility) as well as not be limited by tightness in the muscles (flexibility) which could prevent me from recovering,” says Kristin. “Flexibility is more passive and can only be applied to a muscle so far as a joint has range of motion,” adds Aditi. “This makes mobility crucial in order to maintain range of motion of joints in the body. Ideally, mobility work happens before a workout so that you can work on strengthening into the space you create in your joints.” 

Yoga for Mobility, Flexibility, and Strength: A Comprehensive Approach to Improve Overall Physical Performance

Although dynamic stretching can help with mobility, the static stretching you do after a workout mostly works on flexibility, but yoga can focus on both in one session. “Depending on the sequence you decide to do most yoga workouts have a mixture of poses that help mobility, flexibility, and ones that work on overall strength,” says Aditi. 

Related Reading

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• Does Stretching Help You Lose Weight
• How to Release Tight Muscles
• Is Stretching Good for Arthritis
• Is Yoga Good for Stretching
• Morning Stretching Routine for Beginners
• Benefits of Stretching in the Morning
• Mobility Stretching Routine
• Daily Stretch Routine for Flexibility
• Mobility Exercise Routine
• Daily Stretching Routine for Men

15 Non Yoga Stretches for Flexibility

1. Quad Stretch

The quad stretch, also known as the quadriceps stretch, targets the quadriceps muscles on the front of your thigh. Stretching these muscles can improve flexibility and help reduce the risk of injury. 

How to do it: 
‍

• Stand and hold onto a wall or the back of a chair for balance if needed. 
• Grab the top of the left foot and bend your knee, bringing the foot toward the glutes, knee pointing straight at the floor. You should feel a stretch down the front of your leg. 
• Squeeze your hips forward for a deeper stretch.
• Hold for 15 to 30 seconds and switch sides, repeating one to three times per leg.   

2. Standing Hamstring Stretch

The standing hamstring stretch targets the hamstring muscles on the back of your thighs. Stretching the hamstrings can: 
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• Improve flexibility
• Help decrease muscle tightness
• Reduce the risk of injury
  ‍

How to do it:
‍

• Take your left foot forward with your heel on the ground and tip from the hips, keeping your back flat.
• Lower down until you feel a stretch in the back of the leg.
• Rest your hands on your upper thighs to support your back.
• Hold for 15 to 30 seconds and switch sides, repeating one to three times.
• Use a resistance band for more leverage if you feel shaky or your hamstrings are tight.   

3. Chest and Shoulder Stretch

The chest and shoulder stretch increases flexibility in the pectoral muscles in your chest and the deltoid and rotator cuff muscles in your shoulders. Stretching these muscles can help improve upper body mobility and reduce the risk of injuries. 

How to do it:
‍

• Sit or stand and clasp your hands behind your back, arms straight.
• Lift your hands toward the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest.
• Hold for 15 to 30 seconds, repeating one to three times. 
• If your shoulders are tight, try taking your arms behind you and out to the sides like an airplane. 
  

4. Upper Back Stretch

The upper back stretch helps improve flexibility in the upper back, or thoracic spine. Improving flexibility in this area can help reduce the risk of injuries and improve overall mobility. 

How to do it:
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• Clasp your hands together in front of you and round your back, pressing your arms away from your body to feel a stretch in your upper back. 
• Contract your abs to get the most out of this stretch. 
• Hold for 15 to 30 seconds, repeating one to three times.  

5. Biceps Stretch 

The biceps stretch helps improve flexibility in the biceps brachii, the muscle on the front of your upper arm. Stretching the biceps can also reduce tightness in this muscle and improve overall upper body mobility. 

How to do it:
‍

• Take your arms out to the sides, slightly behind you, and thumb them up like a hitchhiker.
• Rotate your thumbs down and back until they point to the back wall to stretch the biceps. 
• Hold for 15 to 30 seconds, repeating one to three times.  

6. Shoulder Stretch

The shoulder stretch targets the deltoid and rotator cuff muscles in your shoulders. Stretching these muscles can help improve flexibility and reduce the risk of injuries. 

How to do it:
‍

• Take your right arm straight across your chest and curl the left hand above your elbow, gently pulling on the right arm to deepen the stretch in the shoulders.
• Try dropping your shoulder down if you're not feeling a stretch. 
• Hold for 15 to 30 seconds and switch sides, repeating one to three times on each side.  

7. Seated Side Stretch 

The seated side stretch targets the obliques and other muscles in your core. Stretching these muscles can help improve core flexibility and reduce the risk of injuries. 

How to do it:
‍

• Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling. 
• Stretch up and then over to the right, feeling a stretch down your left side. 
• Hold for 15 to 30 seconds and switch sides, repeating one to three times. 
  

8. Triceps Stretch

The triceps stretch improves flexibility in the triceps brachii, the large muscle on the back of your upper arm. Stretching the triceps can help improve upper body mobility and reduce tightness, especially for movements that involve elbow extension, such as push-ups. 

How to do it:
‍

• Bend your right elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your triceps. 
• Hold for 15 to 30 seconds and switch sides, repeating one to three times.  

Resistance Band Stretches for Your Full Body 

9. Hamstring Stretch 

The hamstring stretch with a resistance band (or strap) helps improve flexibility in your hamstrings, which can help reduce the risk of injury and improve overall mobility. 

How to do it:
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• Lie on the floor and loop the resistance band around the right foot, grabbing onto the band closer to your foot to create tension. 
• Straighten the right leg as much as possible while keeping the left leg bent on the floor. 
• Gently pull the right leg toward you, stretching the back of the leg. 
• Hold for 15 to 30 seconds and switch sides. 
  ‍

Safety tip: A study in the Journal of Physical Therapy Science found that painful, high-intensity hamstring stretching can lead to decreased muscle performance. Make sure not to stretch to the point of pain.
‍

How to stretch properly: 

When you perform this hamstring stretch, your hips should stay squarely on the mat to ensure you are targeting the right muscles.  

10. Inner Thigh Stretch 

The inner thigh stretch with a resistance band helps improve flexibility in the adductor muscles of the inner thigh. Stretching these muscles can help reduce tightness and improve mobility. 

How to do it:
‍

• Lie on the floor and loop the band around the right foot, grabbing the band with your right hand to create tension. 
• Gently lower the right leg to the side and toward the floor until you feel a stretch in the inner thigh. 
• Hold for 15 to 30 seconds, then switch sides. 
  ‍

Safety tip: You may want to support the leg with the other hand so you don't stretch too far. Hold both loose ends of the band in one hand to do this.  

11. Lying Hip Stretch 

The lying hip stretch with a resistance band helps improve flexibility in the hip flexors and glutes. Stretching these muscles can help reduce tightness that may contribute to lower back pain. 

How to do it:
‍

• Lie on the floor and loop the band around the right foot, grabbing onto it with the opposite hand. 
• Straighten the left leg out on the floor and gently lower the right leg across the body and to the left as low as you can go. You should feel a stretch in the right hip and glute. 
• Hold for 15 to 30 seconds and switch sides. 
  ‍

Safety tip: Some research suggests tight hip flexors cause lower back pain. If you have lower back pain, try this stretch. Ease into and out of the stretch slowly. 

How to Stretch Properly 

Think about keeping your upper body perfectly parallel to the ceiling. Ensure your shoulder doesn't roll off the mat as you lean your leg over to the side.  

12. Upper Back Stretch 

The upper back stretch with a resistance band can help target the thoracic spine, improving mobility and reducing the risk of injury. 

How to Do It 
‍

• Sit on the floor with extended legs and loop the band around both feet. 
• Cross the band and grab onto each side with both hands close to the feet. 
• Gently curl forward, stretching the back behind you. Use the bands to create tension and add to the resistance band stretch. 
• Hold for 15 to 30 seconds. 
  ‍

Safety tip: As with any back stretch or exercise, gently release it if the stretch starts to cause pain. Consider other back stretches to reduce back pain. 

How to stretch properly: 

Keep your abs engaged and try not to collapse over the legs. Feel your shoulder blades spreading open while you aim with your chest toward your feet.  

13. Chest Stretch 

The chest stretch with a resistance band can help improve flexibility in the pectoral muscles of the chest. Stretching these muscles can help reduce tightness that may contribute to poor posture. 

How to do it: 
‍

• In a cross-legged position on the floor or in a chair, grip the band with hands a few inches apart. 
• Pull your arms out and down as low as possible to stretch the chest. 
  ‍

Safety tip: If you have shoulder problems, skip this exercise or try another shoulder stretch. 

How to stretch properly: 

If the band is too tight or loose, you may need to adjust your hands to change the tension. This should be a gentle stretch.  

14. Side Stretch 

The side stretch with a resistance band can help improve flexibility in the obliques and other muscles in your core. Stretching these muscles can help reduce tightness and improve overall core mobility. 

How to do it:
‍

• Sit on a chair or cross-legged on the floor. 
• Hold onto one side of the band with the left hand and reach your arm toward the right. 
• Grab onto the other end with your right hand and gently pull, creating tension and stretching the left side of your waist. 
• Hold for 15 to 30 seconds and repeat on the other side. 
  ‍

Safety tip: If deepening this stretch hurts, you may be performing it too intensely. Try backing off to see if the pain subsides. Remember, the goal is to increase flexibility. You can increase intensity as you build more flexibility. 

How to stretch properly: 

Try not to round through the back. Keep your torso straight and your core muscles engaged.  

15. Kneeling Quad Stretch 

The kneeling quad stretch targets the quadriceps, similar to the standing quad stretch. This version can be more comfortable for people with balance issues or those who are recovering from an injury. 

How to do it:
‍

• Sit on the floor with your right leg bent in front of you and your left leg bent behind you. If this position is uncomfortable for your kneecap, pad your knee with a towel. 
• Loop the resistance band around the top of the left foot. 
• Lean to the right on the right forearm and use the band to gently pull the heel toward the glutes to stretch the front of the thigh. 
• Hold for 15 to 30 seconds and repeat on the other side. 
  ‍

How to stretch properly:

Once you feel ready to add additional challenges, squeeze the glutes for a deeper stretch.

Related Reading

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• Hamstring Stetches
• Quad Stretches
  
• Ballistic Stretching
• Thigh Stretches
• Chest Stretches
• Types of Stretches
• Dynamic vs Static Stretching
• Best Apps for Stretching
• Best Mobility Stretches
• Best Lower Body Stretches
• Best Stretches for Athletes
• Stretches for Arms

7 Biggest Stretching Mistakes To Avoid

1. Stretching Cold Muscles Can Cause Injury – Warm-Up First

Stretching cold muscles can cause injury and hinder performance. A pre-stretching warm-up increases your core temperature and blood flow to muscles and connective tissue, making them more pliable. Aim for light aerobic activity to loosen muscles before intense exercise. like: 
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• Jogging
• Jumping jacks
• Brisk walking

2. Choosing the Wrong Stretching Techniques 

Static and dynamic stretching techniques serve different purposes. Static stretching involves holding a stretch for a brief period. Doing static stretches after a workout promotes recovery by relieving muscle fatigue. Dynamic stretching uses controlled movements to improve performance and prepare muscles for activity. This form of stretching is ideal for warm-ups. Mistakes often occur when people choose the wrong type of stretch for their fitness level or to prepare for an upcoming activity. 

3. Overstretching Can Lead to Serious Injury 

Stretching should never be painful. Going too deep into a stretch can injure: 
‍

• Muscles
• Tendons
• Ligaments
  ‍

Instead, ease into stretches and hold them gently. If you feel a tightness in one area, repeat the stretch multiple times without pushing too hard. 

4. Bouncing While Stretching Can Cause Muscle Injury 

Bouncing while stretching can trigger muscles to tighten—a protective response that defeats the purpose of stretching. This ballistic motion can also cause you to stretch too deeply. Instead of bouncing, gradually elongate into the stretch. Hold the stretch for 10 to 15 seconds, release, and repeat. 

5. Stretching Should Be a Regular Practice 

Stretching is important for everyone. The goal of stretching for the average person is to maintain flexibility and mobility in your joints and muscles. Not stretching enough can cause your muscles to shorten, thereby limiting movement and increasing stiffness and discomfort. Proper stretching is essential for athletes to prevent injuries and perform at your highest level. 

6. Holding Your Breath While Stretching Can Hinder Progress 

Many people unconsciously hold their breath while stretching. This response can cause muscles to become tense and resistant, defeating the purpose of the stretch. Instead, focus on breathing deeply and slowly through your nose while stretching. This will help your muscles relax and become more receptive to the stretch. 

7. Stretching an Injured Muscle Can Prolong Recovery 

Contrary to popular belief, stretching an injured muscle will not help with pain and can prolong healing. Injured tissues need a break to heal. Rest the injury and apply heat or ice as needed to aid recovery. 

Once your injury has healed, slowly reintroduce low-intensity stretching of the muscle group back into your routine. 

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Like all sports, performance-oriented activities like running, CrossFit, and playing soccer can be improved with yoga, especially for those who struggle with flexibility. 

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to improve: 
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• Flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion
  ‍

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or your ability to move, 

Boost Your Fitness Routine with Pliability: Enhance Flexibility, Recovery, and Range of Motion

Pliability aims to complement your existing fitness routine and help you move better. Sign up today to get 7 days absolutely for free on iPhone, iPad, Android, or our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.

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