People will often use flexibility-enhancing exercises to help them recover from an injury or recent surgery, but these exercises shouldn’t be reserved exclusively for recovery. Keeping your body flexible is a key part of preventing injuries in the first place, and a healthy body is important to overall well being. Incorporating some simple flexibility exercises into your daily routine can be a great way to prepare your body for an active lifestyle, and it can also help keep your body strong and mobile if your lifestyle is a bit more sedentary.
Before you start, remember it’s important to warm up before doing any exercise. A warm up can be as simple as running slowly in place or taking a walk for a few minutes. Be careful and don’t overdo it. Also, stretching can aggravate any existing injuries. If you’re injured, talk to your physical therapist about setting up an appropriate flexibility training program. With that in mind, here are some examples of simple flexibility exercises you can perform in your free time at home without any special equipment.
Forward Lunges
Forward lunges can be great for improving flexibility and balance, and can help strengthen your back, legs and hips.
- Lunge forward, keeping your back straight.
- Kneel on one knee, placing the other leg forward at a right angle.
- Hold this position for 5 seconds.
- Return to an upright position, then repeat on opposite leg.
The number of times you repeat this exercise will vary from one person to another depending on your health status and level of physical fitness.
Side Lunges
Side lunges are good for improving hip flexibility and stretching your inner thighs, as well as improving strength and stability.
- Stand with your back straight
- Step to the left or right, bending your knee and leaning in that direction.
- Hold this position for 5 seconds.
- Repeat on opposite leg.
Again, the appropriate number of repetitions for you will vary based on your health and physical fitness.
Neck Rotations
Neck rotations are a simple way to improve your neck’s range of motion and reduce stiffness.
- Sit or stand with your back straight and shoulders down, looking straight ahead.
- Slowly turn your head toward one shoulder as far as is comfortable.
- Hold for 5 seconds, then return to the starting position.
- Repeat in the other direction.
The appropriate number of repetitions can vary, but be sure to do an equal number toward each side.
Standing Quadriceps Stretch
This quadriceps stretch is great for stretching your quadricep muscles and strengthening your hamstrings.
- Stand near a wall and place one hand against the wall for balance, keeping the arm slightly bent.
- Raise the heel of the opposite leg as high as you can and hold with the hand on that side.
- Hold for 10 to 30 seconds, depending on your comfort level.
- Return to the starting position.
- Switch the hand against the wall and repeat the stretch with your other leg.
Be sure to do the same number of repetitions with each leg.
Standing Hamstring Stretch
This is a great exercise for stretching your hamstring and improving balance and stability.
- With your back straight, extend one foot out with your heel on the floor and toes pointed up.
- Bend at the hips and place your hands on your extended leg. Your other knee will bend.
- Hold for 10-30 seconds, depending on your comfort level.
- Return to a standing position and repeat with your other leg.
These are just a few of the many exercises you can do at home to improve your flexibility. Along with enhanced flexibility and mobility, these exercises can also help to improve your balance and stability. As with any exercise, make sure you know your body’s limitations and don’t over-extend yourself. If you are currently injured, be sure to consult with your physical therapist to make sure you have an exercise program that will be safe and effective for you.
Flexibility exercises like these can help make your body more agile and resilient against injury. Making them a regular part of your routine is likely to make you feel better, too – both physically and mentally.
If you feel like you need help creating an exercise routine that will work for you and your specific situation, a physical therapist can be a fantastic resource. They can help you find an exercise program specifically tailored to your current condition and health status. They can answer any questions and address any concerns you may have. If you decide you would like to consult a physical therapist before committing to an exercise routine, do it today. The sooner you get started, the greater the benefits you’ll receive.
