“Doing the movement you want to specifically improve is the best,” explained Dr. Corbett. Try these stretches to improve your flexibility.
Sitting Toe Touches
- Sit on the floor with your legs extended straight in front of you.
- Keep your back straight, and your toes pointed up toward the ceiling. Relax your shoulders and place your hands on your thighs or sides. Tighten your abdominal muscles slightly to support your lower back.
- Slowly lean forward from your hips, not your waist. Avoid rounding your back.
- Extend your arms toward your toes. Aim to touch your toes with your fingers, but don’t worry if you can’t reach them yet.
- Hold the position for 20–30 seconds or as long as it feels comfortable.
- Slowly lift your torso back to the starting position.
- Repeat the stretch 2–3 times, taking breaks as needed.
Standing Toe Touches
- Stand upright with your feet hip-width apart. Let your arms rest naturally at your sides.
- Engage your core slightly to support your lower back. Relax your shoulders and keep your neck in a neutral position.
- Hinge at your hips (not your waist) and slowly bend forward.
- Let your arms hang down naturally toward the floor or your toes. Aim to keep your back as flat as possible while bending.
- Try to touch your toes or as far down as you can comfortably go. If you can’t reach your toes, rest your hands on your shins, ankles, or knees. Avoid bouncing or jerking motions.
- Hold the position for 20–30 seconds while taking deep, controlled breaths.
- Slowly roll back up to a standing position, starting with your lower back and finishing with your neck and head. Avoid rushing to prevent dizziness.
- Perform 2–3 repetitions as part of your stretching routine.
Deep Lunge Stretch
- Begin in a standing position or from a high plank (push-up position) on the floor.
- Step your right foot forward into a lunge position. Your right knee should be bent at a 90-degree angle, and your left leg extended straight behind you.
- Place your hands on the ground on either side of your right foot for balance.
- Keep your left leg extended with your knee hovering just above or resting on the ground (depending on your flexibility).
- Lower your hips toward the floor to deepen the stretch. You should feel it in your left hip flexor and your right hamstring.
- Keep your chest lifted and your back straight. If your flexibility allows, lower onto your forearms for a deeper stretch.
- Hold the stretch for 20–30 seconds while breathing deeply.
- Step back to the starting position and repeat the stretch with your left leg forward.
Deep Squat Stretch (or Yogi Squat)
- Stand with your feet slightly wider than hip-width apart. Turn your toes about 30 degrees outward to accommodate your natural hip mobility.
- Bend your knees and lower your hips toward the floor. If your mobility allows, aim to bring your hips below knee level.
- Keep your heels flat on the ground. If they lift, adjust your stance by widening your feet or placing a small support under them.
- Bring your palms together in a prayer position at your chest. Press your elbows gently against the insides of your knees to help open your hips.
- Hold the position for 20–30 seconds, gradually increasing the duration as you become more comfortable.
- To come out of the stretch, place your hands on the ground or thighs for support and slowly straighten your legs. Stand up carefully to avoid dizziness.
Schedule an Appointment
If you struggle with flexibility or feel any pain while attempting these stretches, please schedule an appointment with a physical therapist. Physical therapists are movement experts trained to help their patients get back to what they love. They can assess your flexibility, identify areas of tightness or weakness, and develop a personalized plan to improve your flexibility and alleviate discomfort. Take the first step towards recovery by finding a physical therapy location near you.