21 stretching exercises for better flexibility

Stretching plays an important part in Tuina Chinese massage, just like joint mobilisations. Working on flexibility is essential, whether in your daily life or in a well-balanced sports programme. Adding stretching exercises can help you improve your flexibility, reduce tension and, ultimately, make your life more pleasant and your workouts more effective and safer.

Tight muscles can put excessive pressure on the joints nearby during normal daily activities, or they can get injured themselves. As we age, our muscles become shorter and less elastic. We need to play an active role in maintaining and improving the length of our muscles so we can keep enjoying our abilities without pain.

Stretching is usually neglected. Yet, although it is seen as uncomfortable and takes time, it is essential for looking after your body in the long term while avoiding the risk of pain and injury. When you do physical activities that contract the muscles (which shortens the muscle fibres), you need to stretch regularly (to lengthen the muscle fibres). This is the only way you will manage to maintain your muscle balance. Without stretching, imbalances in the body increase the risk of injury, because they can lead some muscles and joints to overcompensate for others that are too tight to engage properly. This leads to tension and some discomfort.

This is where stretching comes in, whether back, upper body or leg stretches. Wherever your muscles are tight, stretching and flexibility exercises can bring you enormous relief. Read on to find out why stretching is so important, then try some of the 21 stretching exercises below!

For stretches mainly aimed at relieving your lower back pain, I invite you to read the article Relieve lumbago with yoga or to download the PDF so you can keep the stretches on your phone or computer.

If you suffer from knee pain, I invite you to read the article How to relieve knee pain? for specific stretches.

Contents

• Why is stretching so important?
• When should you stretch?
• How to stretch properly?

Here are the stretches I suggest

1. Standing hamstring stretch
2. Piriformis stretch
3. Lunge with spinal twist
4. Triceps stretch
5. Hip stretch
6. Hip stretch: pigeon pose
7. Frog stretch
8. Butterfly stretch
9. Seated shoulder stretch
10. Side bend stretch
11. Lunge hip flexor stretch
12. Lying chest stretch
13. Knee-to-chest stretch
14. Seated neck stretch
15. Lying quadriceps stretch
16. Sphinx pose
17. Extended puppy pose
18. Pretzel pose
19. Adductor stretch
20. Standing quadriceps stretch
21. Knees to chest

Why is stretching so important?

Stretching has many benefits. First of all, stretching increases flexibility, which can improve your range of motion in the short and long term. This matters because a better range of motion can mean better muscle recruitment during your physical activities. For example, a greater range of motion in the hips and knees will let you bend down more easily to lift your child without hurting your back. Ultimately, a better range of motion lets you perform more movements correctly.

We can use the word “ mobility ” rather than “flexibility” to highlight the importance of stretching in daily life. As we get older, everyday things like bending down to tie a shoe, climbing stairs or even just getting up from the sofa become harder. Improving your mobility makes these daily activities easier. This way you can move more freely.

Stretching can also relieve pain, which can result from muscle contraction during workouts or when we stay bent over our desk for hours. It can also alert you to muscle imbalances, for example if one side is tighter than the other when you do one of your favourite hip stretches.

When should you stretch?

The type of stretch matters when it comes to the best time to stretch. Dynamic stretches, which involve movement, prepare your body for a workout. These pre-workout stretches are movement-oriented. On the other hand, static stretches, which consist of holding a given position, help your body settle after a workout. This speeds up the recovery process. Ending your workout with static stretches can help your mind relax and signal the end of your training. Here I focus on static stretches.

Fortunately, improving your flexibility and mobility is not difficult. It just takes a little time. Try adding the flexibility stretches illustrated and explained below – from lower and upper back stretches to hamstring and quadriceps stretches, including movements that loosen the shoulders – to your routine to relieve muscle tension and increase mobility throughout your body.

Note : if you suffer from joint pain or discomfort, or if you are looking for specific stretching exercises to relieve pain, you can consult your physiotherapist before starting a stretching programme. They can show you the specific movements best suited to your needs.

How to stretch properly?

Below you will find a series of stretching exercises to relax your whole body. Some of them are yoga poses. How you stretch matters, and I advise you to warm up for 5 to 10 minutes at the start of your session. Remember to breathe throughout the stretch. While holding it, you should feel a slight tension showing that the muscle is working, but you should never feel pain. If you are not flexible, there is no need to look for a large range of motion at first. You will gain flexibility little by little, over the weeks.

Here are the stretches I suggest

Below, I demonstrate the movements.

1

Standing hamstring stretch

• Stand with your feet hip-width apart, knees slightly bent and arms by your sides.
• Breathe out as you bend forward from the hips, lowering your head towards the floor while keeping your head, neck and shoulders relaxed.
• Wrap your arms around the back of your legs and hold this position for 45 seconds to 2 minutes.
• Bend your knees and roll up when you have finished.

Stretches the neck, back, glutes, hamstrings and calves.

2

Piriformis stretch

The piriformis is a deep muscle of the buttock. It is an external rotator of the hip and helps stabilise it. As the piriformis crosses the sciatic nerve, if it is tight it can irritate the nerve (piriformis syndrome). In that case, there is pain in the buttock that can radiate down the back of the thigh to the knee. Stretching this muscle can prevent future sciatica or help treat it.

• Sit on the floor with both legs stretched out in front of you.
• Cross your left leg over your right leg and place your left foot flat on the floor.
• Place your left hand on the floor behind you.
• Place your right hand on your left quadriceps or your right elbow on your left knee (as shown in the photo) and push your left leg to the right while turning your torso to the left.
• If the spinal twist bothers your back, leave it out and simply use your right hand to pull your left quadriceps inwards.
• Hold this position for 30 seconds, repeat on the other side, then alternate a second time.

Stretches the hips, back and glutes.

3

Lunge with spinal twist

This stretch is essential to relieve posture-related pain or for people who sit for long periods. It opens the hips and improves thoracic mobility, especially in the middle and lower back.

• Start by standing with your feet together.
• Take a big step forward with your left foot so that you are in a staggered stance.
• Bend your left knee into a lunge, keeping your right leg straight behind you with your toes on the floor, so you feel a stretch at the front of your right thigh.
• Place your right hand on the floor and turn your upper body to the left, reaching your left arm towards the ceiling.
• Hold this position for 30 seconds to 2 minutes.
• Repeat on the other side.

Stretches the hip flexors, quadriceps and back.

4

Triceps stretch

The triceps stretch, one of the most popular upper-body stretches, relaxes the muscles at the back of your arms.

• Kneel, sit or stand with your feet hip-width apart and your arms stretched overhead.
• Bend your right elbow and reach your right hand down to touch the upper middle of your back.
• Reach your left hand over your head and hold your right elbow.
• Gently pull your right elbow down and towards your head, and hold for 30 seconds.
• Switch arms and repeat, then alternate a second time.

Stretches the triceps, shoulders and back.

5

Hip stretch

This posture specifically stretches the piriformis and gluteal muscles (mainly the hip rotators) as well as the iliotibial band. Thanks to this and to the passive nature of the posture, it is an excellent and gentle way to help relieve the symptoms associated with sciatica and knee pain.

• Lie on your back, feet flat on the floor.
• Cross your left foot over your right knee.
• Lift your right leg off the floor. Hold the back of your right thigh (or the front of your shin if you are flexible) and gently pull it towards your chest.
• When you feel a comfortable stretch, hold this position for 30 seconds.
• Switch sides and repeat, then alternate a second time.

Stretches the hips, glutes, lower back and tensor fasciae latae muscles.

6

Hip stretch: pigeon pose

The so-called pigeon pose rotates the leg outwards and thus stretches the hip.

• Start on all fours. Slide your right knee forward and bring your right shin under your chest, right foot in front of your left knee, with the outside of your right shin on the floor.
• Gently slide your left leg back, straightening the knee and resting the thigh on the floor. Lower the outside of your right buttock towards the floor. Place your right heel just in front of your left hip.
• Lengthen your lower back by pointing your tailbone down and forward. Roll the point of your left hip towards your right heel and lengthen the left groin.
• Rest on your forearms and bring your chest towards the floor over your right leg, keeping your spine long.
• Hold this position for 30 seconds.
• Repeat on the other side, then alternate a second time.

Stretches the hips.

7

Frog stretch

Most of us sit and cross our legs, which can lead to tight hips and cause lower back pain. This stretch directly targets the tight spots in the hips (groin area) and is particularly useful for runners.

• Start on all fours.
• Slide your knees apart, wider than shoulder-width.
• Turn your toes outwards and place the inner edges of your feet flat on the floor.
• Move your hips back towards your heels.
• Move from your hands onto your forearms for a deeper stretch, if possible.
• Hold this position for 30 seconds to 2 minutes.

Stretches the hips and inner thighs.

8

Butterfly stretch

• Sit up straight on the floor, soles of your feet together, knees bent out to the sides.
• Hold your ankles or feet, engage your abs and slowly lower your body towards your feet as far as you can while pressing your knees towards the floor.
• If you are too tight to lean forward, simply press on your knees.
• Hold this stretch for 30 seconds to 2 minutes.

Stretches the hips, glutes, back and thighs.

9

Seated shoulder stretch

A very good stretch that relieves poor posture and releases tension in the upper back.

• Sit on the floor with your knees bent and your feet flat on the floor if you can.
• Clasp your hands behind your lower back.
• Straighten and extend your arms and squeeze your shoulder blades together.
• Do this for 3 seconds, then release. Repeat 5 to 10 times.

Stretches the chest, shoulders and upper back.

10

Side bend stretch

• Kneel on the floor, legs together, back straight and core engaged.
• Extend your right leg out to the side. Keep it in line with your torso (neither in front nor behind you).
• Reach your left arm over your head, rest your right arm on your right leg and gently lean your torso and left arm to the right.
• Keep your hips facing forward.
• Hold this stretch for 30 seconds.
• Repeat on the other side, then alternate a second time.

Stretches the groin, hips, inner thighs and obliques.

11

Lunge hip flexor stretch

• Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
• Lean forward, stretching your left hip towards the floor.
• Squeeze your glutes: this will stretch your hip flexor even more.
• Hold this position for 30 seconds.
• Switch sides and repeat, then alternate a second time.

Stretches the hips, quadriceps and glutes.

12

Lying chest stretch

This is an excellent stretch to do before or after pushing movements such as push-ups or the bench press.

• Lie on your stomach with both arms stretched out to the sides so that your body forms a T.
• Push into the floor with your left hand and bend your left knee for balance as you start to roll onto your right side. You should feel this movement in the chest muscles on your right side.
• As your mobility increases, you will be able to stretch further and roll your body further.
• Hold this position for 30 seconds.
• Repeat on the other side, then alternate a second time.

Stretches the chest and shoulders.

13

Knee-to-chest stretch

• Lie on your back with both legs straight.
• Pull your right knee towards your chest while keeping your left leg straight and your lower back pressed into the floor.
• Hold this position for 30 seconds.
• Repeat with the other leg, then alternate a second time.

Stretches the lower back, hips and hamstrings.

14

Seated neck stretch

Most people tend to forget to stretch their neck. Yet relieving tension in the neck can have a positive impact on the rest of the upper body, from the shoulders to the spine.

• Stand with your feet shoulder-width apart, or sit with your back straight and chest lifted.
• Bring your left ear towards your left shoulder.
• To deepen the stretch, press gently on your head with your left hand.
• Hold this position for 30 seconds.
• Repeat on the other side, then alternate a second time.

Stretches the neck.

15

Lying quadriceps stretch

The quadriceps stretch is one of the most popular lower-body stretches, especially after an endurance (cardio) workout such as running or cycling. The lying version, unlike the typical standing one, does not require good balance.

• Lie on one side.
• Keep your lower leg straight and bend your upper knee so that your foot is close to your buttocks.
• Hold your upper foot with your hand, pulling it towards your buttocks.
• Keep your hips stable so you do not roll backwards as you pull.
• Hold this position for 30 seconds.
• Switch sides and repeat, then alternate a second time.

Stretches the quadriceps.

16

Sphinx pose

This posture gently stretches the abdominals. It also works the paraspinal muscles, which strengthens the lower back.

• Lie on your stomach with your legs stretched out behind you.
• Place your elbows under your shoulders and your forearms on the floor as you lift your chest off the floor.
• Press your hips and thighs into the floor and think about lengthening your spine while keeping your shoulders relaxed.
• Lift up just enough to feel a good stretch in your lower back. Do not hyperextend, and stop immediately if you start to feel discomfort or pain.
• Hold this position for 30 seconds to 2 minutes.

Stretches the abdominals, chest and shoulders.

17

Extended puppy pose

• Get on all fours.
• Walk your hands forward a few centimetres and curl your toes under.
• Push your hips up and move back halfway towards your heels.
• Press through your palms to keep your arms straight and engaged.
• Hold this position for 30 seconds to 2 minutes.

Stretches the back, shoulders and glutes.

18

Pretzel pose

The pretzel stretch works several important postural muscles in a single movement, which can save a lot of time. You will stretch the quadriceps of your lower leg, your spine, and the glutes and hip flexors of your upper leg.

• Lie on your left side with your head resting on your arm.
• Bend your right knee and hip towards your chest as far as possible, then let them drop to the floor.
• Bend your left knee and catch your left foot with your right hand (use a strap if you cannot reach it).
• Make sure your leg and torso stay in a straight line as you gently bring the top of your right shoulder blade towards the floor.
• For a greater spinal twist, turn your head to look over your right shoulder.
• Hold this position for 30 seconds.
• Switch sides and repeat, then alternate a second time.

Stretches the quadriceps, glutes, obliques, hips and back.

19

Adductor stretch

This is an excellent stretch both as a gentle warm-up and as a release pose at the end of a workout. Because of its passive nature, the posture can and should be adjusted to how your body feels, to encourage the right amount of stretch and release.

• Lie on your back.
• Bring the soles of your feet together and let your knees fall open towards the floor.
• Hold this position for 30 seconds to 2 minutes.

Stretches the inner thighs, hips and groin.

20

Standing quadriceps stretch

• Stand with your feet together.
• Bend your left knee and use your left hand to pull your left foot towards your buttocks. Keep your knees together.
• If needed, place your right hand on a wall to keep your balance.
• Squeeze your glutes to increase the stretch at the front of your legs.
• Hold this position for 30 seconds.
• Repeat on the other leg, then alternate a second time.

Stretches the quadriceps.

21

Knees to chest

• Lie on your back and pull your knees towards your chest with both hands.
• Keep your lower back on the floor.
• Hold this position for 30 seconds to 2 minutes.

Stretches the lower back and glutes.

These stretches will help you become more flexible and may reduce the intensity of your pain, or even get rid of it. If your pain is chronic and you feel you need extra help, I invite you to book an appointment with me for a Chinese massage.

Take care of yourself 🙏🏼

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