Best Flexibility Exercises to Improve Range Of Movement 2019

Flexibility the range of movement around a joint and a series of joints. The key to effective movement is mobility and flexibility. So you can create a stable fixed position on a surface and movement and generate the right amount of force. When the length-tension of all the muscles come together. It creates good posture. As Florance Kendal quotes “Movement begins and end with posture”. We also have a page on foam rollers which can help flexibility. We also have a page on the best compression leggins to help muscle recovery too.

Flexibility:90/90 Hip stretch

Movement Patterns: Bend, Squat
Equipment Used: Bodyweight
Muscle Groups: Gluteals, Hip Rotators

Instructions:

  • Special Note: If you are tight in your hips you will find it hard to keep the curve in your low back during this stretch. Get someone to tape your low back.
  • Sit on the floor with both the front and back legs bent to 90º and the angle at the groin also approximately 90º.
  • You may either hold a swiss ball or place your hands on the ground.
  • Tipping your pelvis forwards like pouring water out of the front of a bowl over your belt.
  • Think of tipping your butt backward.
  • You will have an increase in the curve in your low back. Keep the curve in your low back and your chest and head up as you move forward over your front knee.
  • Note: Stretches can be performed with a number of methods including; Contract-Relax Static Hold Active Movement.

Flexibility: Standing TFL/ITB Stretch

Movement Patterns: Lunge
Equipment Used: Bodyweight
Muscle Groups: Core, Hip

Instructions:

  • Standing next to a wall step forward with your outside leg use your inside arm for support against the wall.
  • Bring your pelvis forward slightly and rotate your hip towards the front.
  • Place your outside hand on that hip press your hip towards the wall and slightly downwards to the point you feel a comfortable stretch.

Flexibility:Rocking Groin stretch

Movement Patterns: Squat
Equipment Used: Bodyweight
Muscle Groups: Core, Hip Adductors

Instructions:

  • In a kneeling position with your knees spread as far as you comfortably can.
  • Rock forward until you feel a comfortable stretch in your upper groin.
  • Return to the start position you should be able to spread your knees slightly further then repeat the stretch.
  • Note: Stretches can be performed with a number of methods including; Contract-Relax Static Hold Active Movement.

Flexibility:Swiss Ball Quad Stretch

Movement Patterns: Lunge, Squat
Equipment Used: Swiss Ball
Muscle Groups: Hip, Hip Flexors, Quadriceps

Instructions:

  • Begin in a sprinter start position with the foot and ankle of the leg to be stretched on the ball.
  • Slowly rise upward draw your belly button inward and roll your pelvis under so that your back flattens to increase the stretch.
  • You may place one hand on the ball or a chair for support.

Flexibility: Resistance band hamstring stretch

Movement Patterns: Bend
Equipment Used: Matt
Muscle Groups: Hamstrings

Instructions:

  • Lying on your back with a rolled up towel the width and thickness of the back of your hand placed under your low back at belt line level.
  • Using a strap hook it around your foot and slowly raise your leg straight in the air to the point you feel a comfortable stretch in your hamstrings.
  • Note: Stretches can be performed with a number of methods including; Contract-Relax Static Hold Active Movement.

Seated twisted glute stretch

Movement Patterns: Bend, Squat
Equipment Used: Bodyweight
Muscle Groups: Gluteals, Hip Rotators

Instructions:

  • Sitting on the floor with straight legs in front weight supported on your hands behind your body.
  • Bend your leg and place your foot on the outside of your opposite knee.
  • Twisting your trunk towards your supporting hand use the opposite arm to hug your knee to your body to the point where you feel a comfortable stretch.
  • Note: Stretches can be performed with a number of methods including; Contract-Relax Static Hold Active Movement.

Flexibility: Seated lower back stretch

Movement Patterns:
Equipment Used: Bench
Muscle Groups: Hamstrings, Low Back/Erector Spinae

Instructions:

  • Seated on the end of a bench
  • Bend your spine forward to grasp the bench between your legs
  • Arch your back to stretch the targeted area of your low back
  • Hold a comfortable stretch

Flexibility: Lower back rotation stretch

Movement Patterns:
Equipment Used: Bodyweight
Muscle Groups: Core, Gluteals

Instructions:

  • Lying on your back on the floor
  • Bend one knee placing your foot next to your knee with the leg crossed.
  • Place your hand on the thigh and pull to rotate your spine to the point that you feel a comfortable stretch.
  • Repeat on the other side

Flexibility: Subscapularis Stretch

Movement Patterns: Pull, Push
Equipment Used: Stick
Muscle Groups: Rotator Cuff

Instructions:

  • Standing upright with good posture holding a stick by your side.
  • Bend your elbow to a 90º angle and grasp the stick with it resting against the back of your upper arm.
  • Gently pull the stick with your opposite hand to rotate your bent arm at the shoulder to the point where you get a comfortable stretch.
  • Repeat on the opposite side.


Movement Patterns: Pull, Push
Equipment Used: Resistance Band
Muscle Groups: Rotator Cuff

Instructions:

  • Standing holding a resistance band behind your back.
  • Reaching behind your body to grasp the stick as high as possible.
  • Grasp the top of the resistance band with your other arm and lift up on the stick to the point where you feel a comfortable stretch.
  • Note: Stretches can be performed with a number of methods including; Contract-Relax Static Hold Active Movement.

Flexibility: levator scapulae stretch

Movement Patterns: 
Equipment Used: Bench, Step Box
Muscle Groups: Posterior, Upper Back

Instructions:

  • Sitting with good posture reach down and grab a hold of the bench to anchor your shoulder.
  • Look down and to the opposite side as far as you can.
  • Place your other hand on top of your head applying a gentle pressure in the direction of your head movement.
  • Note: Stretches can be performed with a number of methods including; Contract-Relax Static Hold Active Movement.

Flexibility:Upper Trap Stretch

Movement Patterns: 
Equipment Used: Bench, Step Box
Muscle Groups: Core, Posterior, Upper Trap

Instructions:

  • Sitting with good posture reach down and grab a hold of the bench to anchor your shoulder.
  • Drop your head down bend your head to the side and rotate your head slightly towards the anchored shoulder.

 

Movement Patterns: Vertical Pull, Vertical Push
Equipment Used: Swiss Ball
Muscle Groups: Lat Dorsi

Instructions:

  • Kneeling with a swiss ball in front of you place both forearms on the ball.
  • This stretch can be performed two ways one rotate your pelvis backward then move your body forward until you feel a comfortable stretch.
  • The second method involves moving forward first and then rotating your pelvis as the second step.
  • Note: Stretches can be performed with a number of methods including; Contract-Relax Static Hold Active Movement.

 

Flexibility: Pec Major Stretch

Movement Patterns: Pull, Push
Equipment Used: Bodyweight, Wall
Muscle Groups: Pec Major

Instructions:

  • Standing with good posture facing the corner of 2 walls.
  • Raising your arms up place your forearms against the wall.
  • Step forward moving your body in towards the wall to the point where you feel a comfortable stretch.
  • Note: Stretches can be performed with a number of methods including; Contract-Relax Static Hold Active Movement.

Flexibility: Swiss ball Pec Minor Stretch

Movement Patterns: Posture/Gait, Pull, Push
Equipment Used: Swiss Ball
Muscle Groups: Pec Minor

Instructions:

  • Place your shoulder and arm on the ball keeping your shoulders parallel to the ground drop your body towards the floor allowing your shoulder blades to move towards your spine.
  • Note: Stretches can be performed with a number of methods including; Contract-Relax Static Hold Active Movement.

We Have a few other workout pages below

Best Trx exercises 

Best total gym exercises

Best dumbbell exercises 

Best barbell exercises

Best core stability exercises 

Best Bodyweight exercises

 

 

 

 

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