Best Stretches for Better Flexibility


When a typical workday in our busy life involves sitting at a desk for eight hours and glaring at the computer screen, it can be very convenient to avoid stretching. You might not even think about stretching when you’re so busy. Even after the gym, you wouldn’t have the time to cool your body down, and this is the primary reason we are all complaining about our joint pains so early in our age. This article brings you the best stretching exercises.

Why Stretch?

The best thing about stretching is that you can do it anywhere and at any point in time, and it provides the fastest relief possible. Regular stretching can relieve mild joint or muscle pains instead of taking medicine for it. It will increase your flexibility and decrease your pain and also increase your range of motion. 

When you do the below stretches, it also does the work of cardio. All you have to do is lean gently into each pose and feel your body relax. You can choose any four of them below and do them regularly. Your flexibility is bound to increase within weeks. The things you will need are a foam roller, a strap, massage ball, exercise band, and a yoga mat.

Foot Dome

The exercise targets the tissues of your feet. First, take a golf ball and place it in the middle of one of your feet on the top of the ball. Do not hold for more than 2 minutes. You can even use this ball to ease out foot tension. To do that, roll your feet on the ball in a front and back movement, pay special attention to the areas that feel sore. Repeat the same on your other foot. You can continue this exercise four to five times or until it feels relaxing. 

Banded Calf Stretch

Lie on your yoga mat on the ground. Keep your exercise band with you. Keep your left leg bent and stuck to the floor. Coil the band around the ball of your right foot and lift your leg in the air. Keep your right knee bent slightly. Flex your right foot and pull the band towards you to feel the stretch. Repeat the same with your left leg. This exercise targets your calf muscles and tendons.

Downward Facing Dog

Start this exercise with your hands and knees placed on the ground, then raise your hips into the air. Push your thighs back and straighten out your legs as much as you can. It is advisable not to do it to a hundred percent. You can hold it for the amount of time your body feels a slight burn. This exercise is great for your calves, hips, and hamstrings.

Double Leg Bottom Bridge

This exercise targets your hip flexors. Take your yoga mat and lie on your back with your knees bent and feet flat on the floor. Lift your hips into the air while squeezing your butt. You may repeat this exercise ten to fifteen times for better results. It is also an excellent warm-up exercise.

Single-leg Bottom Bridge 

This exercise targets your hip flexors. Start by laying down on your mat with your legs bent. Keeping your left leg bent, straighten your right leg in front of you. Lift your right leg slightly from the floor. It doesn’t matter how much you lift. Squeeze your butt and raise your hip in the air, keeping your lower back stuck to the ground. Repeat this ten to fifteen times.  

Hamstring Stretch While Sitting

While sitting on the ground with your back and legs straight, try touching your toes. Don’t let your back arch. Your knees might bend a little, and that is okay. Do not stretch for more than one minute. This exercise targets your hamstrings and lower back.

Standing Forward Bend  

While standing, try reaching out for your toes or even the floor. If you have difficulty doing that, try reaching out for your shins. Bend your knees if you feel a tight stretch in your hamstrings. You can rest and breathe. This exercise targets your hamstrings, calves, and hips.

Standing Quad Stretch

This exercise targets your quads and hip flexors. Keep your feet beneath your hips while standing. Lift your left ankle and grab it with your left hand. To maintain balance, look at the floor; you can even lift your other arm. Repeat this on the other side.

Holding Time

You might aim for at least two minutes unless the instructions tell you otherwise. Your neck stretches need not be more than thirty seconds. If it gets uncomfortable, hold for only as long as you can. Whenever you start a new session, aim to beat your hold time from previous stretches. Avoid being in a position that hurts; it might cause serious injury. Never overwork your body; keep it slow and working.   

What you must remember is never push your body past its limits. If you feel any pain, avoid doing stretches for a little while. Do not worry if you feel the strain in a different position as given in the instruction. It varies from person to person. You may use any modification suggested and always trust your body; it will help you release whatever is needed to make you more comfortable and flexible.


Stretching isn’t a fascinating thing to do, but it is excellent for your body and the joints. It keeps you fit and flexible. It even reduces tightness and keeps your body efficient. 


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