Everyday Stretches To Improve Flexibility And Mobility

Double Leg Glute Bridge

Target Muscles: Hip flexors

Steps to Perform:

1. 1. Lie down on your back on a surface comfortably with your knees raised and feet positioned flat at the ground.
   2. Lift your hips and squeeze your butt.
   3. Hold the same position for 3 secs and then proceed to lower your hips back to the floor.
   4. Repeat the same process 10 to 15 times.

Single-Leg Glute Bridge

Target Muscles: Hip flexors

Steps to Perform: This is the stricter variation of the Double Leg Glute Bridge exercise. Lie down on your back on a surface comfortably, bend your right leg and raise your left leg straight in front of you. Lift the raised leg off the floor (height is not essential). Lift your hips into the air, squeeze your butt, lower the leg back down to the ground and repeat the process 10 to 15 times for each leg. 

Sitting Hamstring Stretch

Target Muscles: lower back, hamstring

Steps to Perform: 

Sit comfortably on a surface with your legs stretched out in front of you. Ensure that you’re sitting straight and then reach for your toes (as much as you can) without having your back rounded. It’s okay if your knees are a bit bent; hold for your desired duration of time.

Standing Forward Fold

Target Muscles: Calves, hips, and hamstrings

Steps to Perform: 

Stand straight on the ground, and then attempt to reach for your toes, floor, or shins. You can bend your knees if you find your hamstrings incredibly tight. Rest here and breathe.

Standing Quad Stretch

Target Muscles: hip flexors and quads

Steps to Perform: 

Stand on the floor with your feet exactly below your hips. Proceed to raise your left ankle and grab it with your left hand. To maintain balance in this position, lift your left arm upwards or stare at a certain point on the floor. Squeeze your left butt cheek to emphasize the stretch. Perform the same stretch on your other leg.

Standing IT Band Stretch

Target Muscles: lats, hips, IT band

Steps to Perform:

1. 1. Position yourself with both your feet together.
   2. Proceed to place your left foot behind you as you bring out your right arm above your head.
   3. Shift your hips to the left and hold the same position.
   4. Repeat the same steps for the opposite side.

Conclusion

You can increase your body’s strength, mobility, and flexibility with some gentle and small movements. Some light stretches can bring a massive impact on your body. You don’t need to spend hours in the gym or even spend tons of money on hiring fitness instructors; you can achieve a toned body at home with a little bit of effort. Stretches subside joint-pain as well that people often complain about. So all you need to do is make small and simple changes in your daily routine, and you will be in good shape.