Flexibility – Full-Body Stretch Workout

Flexibility Exercises

Flexibility Workout Exercises

Add a Flexibility Workout to your week and staying limber for the rest of your life. Our ability to get around quickly and easily depends on our flexibility. So give it a stretch and see how far you can bend – can you reach your toes? How did you get that flexible? How can you get more flexible? Simple. Do these exercises once or twice a week (they are actually simple enough to do daily!) and you’ll begin to feel the difference in no time. They are easy and don’t require any special equipment, but you might be more comfortable with a the right mat for your routine.

Recommendations:

  1. contact your doctor to see if flexibility exercises are right for you.
  2. stop exercising if you feel pain – especially with back exercises.
  3. do these exercises slowly. Don’t do sudden twists, turns or motions. Take your time, have fun and enjoy the benefits of being flexible for life!

See Flex Tips for Flexibility & Stretching notes before you get started and be sure to see a physician before beginning any exercise or workout routine…


Flexibility Exercise Index:

Chest Upper Back Back of Upper Arms
Calf Back of Thighs Back of Thighs
Front of Thighs Front of Thighs Outer Thighs
Inner Thighs Inner Thighs Lower Back Twist
Knees to Chest Lower Back Knee to Chest Torso Stretch

Tap an exercise to see Instructions and Print options as listed below…


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Flexibility Workout – Chest Stretch

Chest Stretch

Chest Stretch

  • Standing, clasp your hands behind your lower back.
  • Straighten and extend your arms and squeeze your shoulder blades together.
  • Do this for 3 seconds, and then release.
  • Repeat 5 to 10 times.

What it does: Stretches your chest and shoulders.

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Flexibility Workout – Upper Back Stretch

Upper Back Stretch


Upper Back Stretch

  • Stand straight with your feet shoulder width apart.
  • Clasp your hands together with the thumbs pointing down.
  • Straighten your arms and round your shoulders as you reach forward.
  • Hold the stretch for 10 – 30 seconds.

What it does: Stretches your upper back, shoulders and middle back.

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Flexibility Workout – Back of Upper Arms

Back of Upper Arms


  • Stand tall with feet hip-width apart, arms extended overhead.
  • Bend your right elbow and reach your right hand to touch the top middle of your back.
  • Reach your left hand overhead and grasp just below your right elbow.
  • Gently pull your right elbow down and toward your head.
  • Switch arms and repeat.

What it does: Stretches your neck, shoulders, back, and triceps (back of arms).

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Calf Stretch

Calf Stretch

  • Stand with your hands against the wall. Keep your back leg straight.
  • Push heels down and slowly lean forward until you feel a stretch in the back of the calf.
  • Repeat with both legs 2-3 times.

What it does: Stretches upper calf.

Flexibility Workout – Lower Calf Stretch

  • Standing with your hands against the wall. Keep your back leg straight.
  • Bend knees of both legs.
  • Push heels down and slowly lean forward until stretch is felt in the back of the calf.
  • Repeat with both legs 2-3 times.

What it does: Stretches lower calf.

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Back of Thigh Stretch


  • Lying on your back, slowly bring your knee towards chest.
  • Gently extend leg with knee slightly bent and hold when in a comfortable stretch.
  • Repeat with both legs 2-3 times

What it does: Stretches your Hamstrings.

 

Flexibility Workout – Sitting Hamstring

  • While sitting, bend left knee and extend right leg with knee slightly bent.
  • Bend at the waist towards your left foot.
  • Hold your lower leg for support.
  • Repeat with both legs 2-3 times.

What it does: Stretches your Hamstrings.

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Back of Thighs Stretch


  • Standing with your left leg in front of you (can place your foot on a stair step).
  • Bend right knee.
  • Lean forward placing hands on bent leg.
  • Keep back straight and hold. Repeat with both legs 2-3 times.

What it does: Stretches your hamstrings.

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Front of Thigh Stretch


Flexibility Workout – Standing Quad Stretch

  • Stand with your feet together.
  • Bend your left knee and use your left hand to pull your left foot toward your glutes. Keep your knees together.
  • If you need to, put one hand on a wall for balance.
  • Squeeze your glutes to increase the stretch in the front of your legs.
  • Hold for 30 seconds to 2 minutes.
  • Repeat on the other leg.

What it does: Stretches your quads.

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Front of Thigh Stretch


Flexibility Workout – Lying Front of Thigh Stretch

  • Lying on your stomach, bend your right knee to its limit.
  • Grab your foot (right) with your right hand.
  • Gently pull your foot towards your glutes (bottom) so that you feel a slight stretch on the front of your thigh.
  • Hold for a count of 6, then relax.
  • Repeat 3-10 times.

Note: Avoid pain. Do NOT stretch so far that you feel pain. This should be done gently.

What it does: Stretches your quads.

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Flexibility Workout – Figure Four Stretch

Outer Thigh Stretch


Flexibility Workout – Figure Four Stretch

  • Lie on your back with your feet flat on the floor.
  • Cross your left foot over your right quad.
  • Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.
  • When you feel a comfortable stretch, hold there.
  • Hold for 30 seconds to 2 minutes.
  • Switch sides and repeat.

What it does: Stretches your hips, glutes, lower back, and hamstrings.

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Flexibility Workout – Adductor Stretch

Inner Thigh Stretch


Adductor Stretch

  • Stand upright with your legs shoulder width apart.
  • Slowly lean to your right while bending your right knee until you feel a slight stretch in your inner thigh.
  • Keep your left leg straight.
  • Hold for 5 seconds.
  • Return to the starting position.
  • Repeat 5 more times.
  • Switch legs, leaning to your left.

What it does: Stretches your inner thighs (hip adductors), hips, and groin

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Inner Thigh Stretch


Flexibility Workout – Reclining Bound Angel Pose

  • Lie on your back.
  • Bring the soles of your feet together and allow your knees to open up and move closer to the floor.
  • Hold for 30 seconds to 2 minutes.

What it does: Stretches your inner thighs, hips, and groin.

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Lower Back Twist Stretch


Flexibility Workout – Lower Back Twist

  • Lie on your back with your knees bent and feet flat on the floor.
  • Extend your arms out to the side in a “T” position.
  • Keep your shoulders on the ground as you gently roll both knees to one side. Do this motion slowly.
  • Keep in place for 20 to 30 seconds, then return to the starting position.
  • Repeat on the other side.

Note(s): If the stretch is too much for you, place a pillow or stack of blankets under your knees when you twist to each side.

This is a variation from the picture, which shows both arms stretching in the opposite direction of your knees.

What it does: Stretches your lower back and glutes.

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Knees to Chest - Lower Back Stretch


Flexibility Workout – Knees to Chest

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

What it does: Stretches your lower back and glutes.

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Flexibility – Knee to Chest

Knee to Chest - Lower Back Stretch


Flexibility Workout – Knee to Chest

  • Lie on your back with both legs extended.
  • Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor.
  • Hold for 30 seconds to 2 minutes.
  • Repeat on the other leg.

What it does: Stretches your lower back, hips, and hamstrings.

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Flexibility Workout – Hip Abductors

Torso Stretch


Flexibility Workout – Hip Abductors

  • Cross your right leg over your left leg.
  • Look over your right shoulder while turning your trunk and pushing back on knee with left elbow.
  • Repeat with both sides 2-3 times.

What it does: Stretches hip abductors.

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3 thoughts

  1. This is a routine you gotta try. I do these every Monday – takes about 30 minutes – I do 30 seconds for each exercise and I swear I’ve lost about 5 lbs. without even trying. Give it a try, you’ll look forward to it! Enjoy!

    1. Hi Allan, I agree and have been trying to convince people that it’s great – low impact, doesn’t take a lot of energy but the benefits are great. I’m glad you agree. I have my favorites that I do every Monday (ok, sometimes Tuesday :) ), that share here too… Full-Body Stretch Workout
      Thanks for visiting with us! Wishing you the best of health!

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