6 stretching exercises to improve flexibility

No matter whether or not you can touch your toes, stretching should be on your activity list. Stretching (or flexibility training) is the ability for your body (muscles, ligaments and tendons) to move through a certain range of motion. It makes sense, given that muscles, ligaments and tendons are the components that keep our bodies connected and help them to move.

What are the benefits of stretching?

Research suggests being able to move through a greater range of motion can improve strength training benefits and potentially reduce perception of pain. It’s also a great way to sneak in extra movement which is great news for physical and mental health. Here’s your guide to 6 stretches you can do at home or work, from an Accredited Exercise Physiologist.

Stretch 1: Thread the needle

Why it’s great: helpful for releasing tension across the upper-mid back and shoulder.

• Start by taking a slow inhale as you lift the arm towards the sky (looking at it as you do).
• Slowly exhale as you ‘thread’ it under the body like the second picture.
• Repeat this movement for a total of 4 breaths then sink down with the arm threaded under the body and hold the stretch for 10 seconds.
• If needed, modify it by placing a rolled up towel or yoga block under your head so you don’t have to go quite so low. You can also add some padding under your knees.

Stretch 2: Chest opener

Why it’s great: this stretch is a nice way to release tension from the chest, through the arms, and even the low back and hips.

• Start in a kneeling position, then walk your arms out while your hips stay above your knees.
• Hold this stretch for 10 seconds.
• If you have tight shoulders you can modify it by taking the arms wider apart from each other and bend the elbows.
• If you can’t rest your forehead all the way on the ground, use a rolled-up towel or yoga block to support it instead.

Stretch 3: Wide lunge

Why it’s great: there’s often a whole lot going on in our hips and low back. This is helpful to get deep into the hips.

• Start by kneeling on a mat and slowly step your right leg forward. Place your foot so it is positioned on the outside of your hand in-line with your shoulders. 
• Slowly slide the left leg back until you feel slight discomfort.
• Take a slow breath out and hold for 10 seconds.
• Return your legs to a comfortable kneeling position and repeat the process with the opposite legs: left leg in front and right foot at the back.
• If needed, you can modify it by adding a block under your hands so you don’t have to go as deep. 
• Can’t get onto the ground? Use a couch instead, with the back leg on the couch, your hands on the end arm of the couch, and your front foot on the floor near the couch end as well.
  

Stretch 4: Mermaid side bends

Why it’s great: a great stretch to really lengthen the side of the body, from the hip to the head! 

• Start by folding your legs to one side, your knees pointing forward.
• Bring your arms into a “T” position.
• Inhale as you lift the right arm up towards the sky.
• Exhale as you slowly bend to the left and hold it for 10 seconds.
• Repeat the above process with the opposite arms.
  

Stretch 5: Figure 4

Why it’s great: a release for muscles on the back and side of the hip and across the low back.

Laying flat position:

• Start by laying on your back, both feet flat on the floor.
• Bring the right foot across the left thigh. Make sure your ankle is hanging off too and not digging into your thigh.
• If you’d like to go deeper, reach through and grab the back of the left thigh, gently pulling the legs towards you.
• Hold for 10 seconds. 
• Repeat the above process with the opposite side.

Against the wall:

• Start by laying flat with your feet propped up against the wall.
• Bring the right foot across the left thigh.
• Hold for 10 seconds. 
• Repeat the above process with the opposite side.
• If it feels too tight, you can modify it by scooting your bum away from the wall a bit.

Stretch 6: Deep squat

We’ve saved one of the best (but often most challenging) for last! Why it’s great: release the back, hips, and ankles. This one will look very differently for everyone, depending on your current range. 

• Start in a squatting position, with your feet wider than your hips and turned out.
• Gently use the elbows to help open the knees.
• Hold for 10 seconds.
• Repeat this for a total of 4 reps.
• You can modify it by adding a block or low stool underneath the bum. As you progress, you’ll find that you can hold it for longer or eventually remove the stool.
• You can set a goal for the deep squat by increasing your holding time each week. Start at 10 seconds and then try for 20 seconds, 30 seconds and so on. As you progress, focus on getting the heels flat on the floor.

When there’s not enough time to go for a walk or full gym session, a few minutes of simple stretching can be a welcome break. If you have continual tightness or think you might need some personalised advice for your physical abilities, it can be really helpful to seek the guidance of a healthcare professional.

Related articles:

• 10 ways to get more steps into your day
• Want to exercise more but don’t know where to start?
• 6 stretches for desk workers

Developed with Exercise & Sports Science Australia (ESSA).
Reviewed by Healthylife health experts August 2024