Fitness depends on flexibility, which improves posture, reduces injury risk, and increases range of motion. Ten simple flexibility stretches and exercises:
1. Neck Stretches
Stretch your neck by gently tilting your head forward, backwards, and sideways. Hold each stretch 15-30 seconds.
2. Shoulder Rolls
For shoulder flexibility, roll your shoulders forward and backwards in a circle.
3. Arm Circles
Stretch and warm up your shoulders by extending your arms to the sides and making small circles, gradually increasing in size.
4. Side Bends
Stand with feet hip-width apart and lean to one side, arm overhead. Hold for a few breaths, then switch sides.
5. Hamstring Stretch
Sit on the floor with one leg bowed and one extended. Straighten your back and reach for your toes on the extended leg. Hold 15-30 seconds, then switch sides.
6. Quadriceps Stretch
Standing on one leg, hold the ankle of the other and pull your heel to your buttocks. If necessary, balance on a stable surface. Switch legs after 15-30 seconds of stretching.
7. Calf Stretch
Face a wall with one foot forward and one back. Lean forward with the back leg straight and heel on the floor to stretch the calves. Hold 15-30 seconds, then swap legs.
8. Hip Flexor Stretch
Kneel on one knee with your other foot flat on the floor. Hip flexors are stretched by leaning forward. Hold 15-30 seconds, then switch sides.
9. Butterfly Stretch
Put your feet together and knees bent outward on the floor. Hold your feet and gently press your knees to the floor to stretch inner thighs. Hold 15-30 seconds.
10. Child's Pose
Sit back on your heels with arms extended forward and forehead on the floor from hands and knees. Let the stretch last 30–60 seconds.