Full-Body Flexibility Workout

Flexibility ExercisesFlexibility Exercises

Flexibility exercises are always a good idea because as you age, staying limber is increasingly important to your quality of life. See how far you can bend – can you reach your toes? How do you get more flexible?  Simple. Do these exercises at least twice a week (they are actually simple enough to do daily!).

Recommendations:

  1.  contact your doctor to see if flexibility exercises are right for you and
  2.  stop exercising if you feel pain – especially with back exercises.
  3.  perform 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 Flexiblity & Stretching notes before you get started and be sure to see a physician before beginning any exercise or workout routine…


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
Lower Back Lower Back Torso

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


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Chest Stretch


Chest StretchStanding Shoulder Squeeze

  • 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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Upper Back Stretch


Upper Back StretchUpper Back

  • 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 doesStretches your upper back, shoulders and middle back.

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Back of Upper Arms


Upper Arm StretchTricep Stretch

  • 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 doesStretches your neck, shoulders, back, and triceps (back of arms).

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Calf Stretch

Calf StretchUpper 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 doesStretches upper calf.

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 doesStretches lower calf.

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Back of Thigh Stretch


Back of Thighs StretchLying Hamstring 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 doesStretches your Hamstrings.

 

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 doesStretches your Hamstrings.

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Back of Thighs Stretch


Standing Hamstring Stretch Back of Thighs - Standing 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


Standing Quad Stretch

Front of Thighs - Standing 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 doesStretches your quads.

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Front of Thigh Stretch


Front of Thigh Stretch

Stretch Front of Thighs - Lying

  • Lying on your stomach, bend your right knee to it’s 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 doesStretches your quads.

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Outer Thigh Stretch


Outer Thigh StretchFigure 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 doesStretches your hips, glutes, lower back, and hamstrings.

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Inner Thigh Stretch


Adductor StretchInner Thigh 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 doesStretches your inner thighs (hip adductors), hips, and groin

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Inner Thigh Stretch


Inner Thigh - Reclining Bound Angle PoseReclining Bound Angle 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 doesStretches your inner thighs, hips, and groin.

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Lower Back Stretch


Lower Back StretchLower 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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Lower Back Stretch


Knees to Chest StretchKnees 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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Lower Back Stretch


Knee to Chest StretchKnee 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 doesStretches your lower back, hips, and hamstrings.

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Torso Stretch


 

Hip Abductors

Torso Stretch

  • 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 doesStretches hip abductors.

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