Exercises For Stretching
Best 13 Exercises For Stretching
The Superman exercise helps develop your core and lower back muscles while providing a great stretch for your back. This floor exercise is popular in yoga studios, boxing gyms and bootcamps alike, and it will leave you stronger, well-stretched and feeling heroic!
How to do Superman Exercise
The superman workout is perfect for the lower relaxing and improving back and heart muscles.
Start out lying flat on your stomach with your arms spread out in front of you.
Slowly lift your arms and legs up off of the floor and stay onto this pose for a few seconds before you experience a deep stretch between your chest and back muscles.
Go back to the starting spot.
2. Downward Dog
Downward Dog is an integral part of yoga practice that helps the student easily flow from one position to the next. When done correctly, this iconic pose should leave your shoulders, core and legs feeling strong and engaged in a deep stretch.
How to do Downward Dog
Stretch your hands wide on the floor with your shoulders internally rotated. Position your feet hip-width apart. With your chin tucked into your chest and pelvic floor engaged, lift your hips and gaze at your toes through your legs. Keep your legs straight and your heels on the mat. Your body should look like an upside-down "V".
3. Sphinx Pose
Sphinx Pose is a beginning backbend in yoga that helps open the chest, lungs and lower back. The exercise also strengthens the spine and buttocks and lengthens the abdominal muscles.
How to do Sphinx Pose
Start out by lying prone on the ground or a mat with your hands and forearms squarely on the surface.
Pressing your pelvis against the ground, stretch your upper body up to the roof, keeping onto this role for a couple seconds before falling back to the starting spot.
Perform this posture for a couple minutes to be able to extend out the legs.
Lying Hip Flexor
Lying Hip Flexor is a bodyweight exercise that works your and is a great basic move. When done correctly, it can effectively target your . It requires no equipment to do.
How to do Lying Hip Flexor
Start off by lying on the floor with your hips and legs stacked upon each other.
Take the foot on the upper leg and stretch out such that the heel looks like it is about to hit the glutes and pinch.
Keep this stretch for 15 to 30 seconds and replicate on the opposite side and hip.
Sun Salutation is a bodyweight exercise that works your abs and is a great basic move. When done correctly, it can effectively target your core and waist. It requires no equipment to do.
How to do Sun Salutation
Start by standing up straight with feet shoulder width apart, placing your hands together and grounding yourself with your feet.
Extend your arms skyward and bend your body inward and put your palms on the surface.
So either walk or leap back on both feet into a prone stance, forming a clear line across your body from your knees to your shoulders.
Push your hands forward in front of your arm and drop your body to around 2 inches off of the surface.
Begin to drop your body to the floor and then inhale while you bring your palms to the floor and curl up your arms into a Cobra stance.
Tuck your feet and raise your legs up high into a Downward Facing Dog, staying for 5 to 10 seconds and then ease back up to the standing pose.
Hip Flexor Stretch
Hip Flexor Stretch is a bodyweight exercise that works your quadriceps and hip flexors and is a great basic move. When done correctly, it can effectively target your hips, legs, lower body, thighs and upper legs. It requires resistance bands to do.
How to do Hip Flexor Stretch
Start out by sitting on an exercise ball with one of the feet in front of the ball and the other behind it, all feet out.
Remove your hands and put them upon your forward knee and sit up straight.
Turn your hands back into your thighs, once your in position, and press down on your hips before you start to experience a pressure.
Keep this place for a few seconds then turn sides and repeat moves with opposite leg.
7. Side Angle
Side Angle is a bodyweight exercise that works your abs, deltoids, quadriceps, hip flexors and obliques and is a great easy move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, shoulders, thighs, upper body, upper legs and waist. It requires no equipment to do.
How to do Side Angle
Begin this pose in a lunge position keeping your feet at least 3 feet apart with your right foot being the lead.
Lift your arms at shoulder height and completely stretch at the knees, then lunge into your right leg until you are nearly at a 90 degree angle at the knee joint.
Follow this by bending to the right side allowing the left hand to touch the floor just inside of the right foot
Keep this place for 5 to 10 breaths and move back to the starting point repeated in the opposite direction.
Bicep Stretch is a bodyweight exercise that works your biceps and is a great basic move. When done correctly, it can effectively target your arms and upper body. It requires no equipment to do.
How to do Bicep Stretch
Start out by standing up straight, stretching your arms behind you and putting your hands together behind your back.
Slowly lift your shoulders, shift your hands so that your palms are facing forward, and experience a tension in your bicep.
Keep for 15 to 30 seconds and return back to the starting spot.
Repeat for as many reps and length as needed.
9. Eagle Pose
Eagle Pose is a bodyweight exercise that works your abs, calves, deltoids, quadriceps, glutes and side deltoids and is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, lower legs, shoulders, upper body, upper legs and waist. It requires no equipment to do.
How to do Eagle Pose
Begin by standing with your feet shoulder with apart, bending your left knee and extending your right leg up.
Using the strength of the right leg raising to curl it around the opposite while placing your left arm on top of your hand.
Keeping your elbows crossed, bring the backs of your hands towards each other and cross your wrists and forearms bringing your palms together.
In there raise your knees back so that they come off of your chest and spread your arms.
Hold this pose for 5 to 10 breaths and return back to the starting position.
Repeat this pose on the opposite side.
Cross Legged Twist
Cross Legged Twist is a bodyweight exercise that works your abs and is a great basic move. When done correctly, it can effectively target your core and waist. It requires no equipment to do.
How to do Cross Legged Twist
Begin by sitting cross legged and holding the ankles aligned beneath the knees.
Take your fingertips on your right hand and position them on the floor in front of you while your left fingertips are positioned behind your back.
Keep fingertips in place bring pressure back on the table, turning to the left or right, use some of your neck in the move, then exhale to avoid twisting harder.
Hold this position for up to 10 breaths keeping your spine up straight so that your neck and head are aligned over your hips then return back to the starting position.
Perform this position except in the reverse direction.
11. Forward Fold
Forward Fold is a bodyweight exercise that works your calves and hamstrings and is a great easy move. When done correctly, it can effectively target your buttocks, legs, lower body, lower legs and upper legs. It requires no equipment to do.
12. Crane Pose
Crane Pose is a bodyweight exercise that works your abs and is a great simple move. When done correctly, it can effectively target your core and waist. It requires no equipment to do.
How to do Crane Pose
Start out this pose in a squat with the feet close together.
Take your hands and position them on the floor shoulder width apart with your fingertips pointing upward.
Bend your elbows, put them up next to your upper arms and then hold your feet tight together rising onto your tiptoes.
When placed in this role, lean your body forward enabling the shift of your weight to pass from your toes to your hands.
Lift up with your ab muscles and raise your thighs towards the ceiling bringing your feet tighter together to your buttocks.
Hold the ab muscles and legs under, straightening out your arms and keep this pose for up to 5 breaths.
Slowly fall back to the beginning point and repeat.
Modified Happy Baby Pose
Modified Happy Baby Pose is a none exercise that works your quadriceps and hip flexors and is a great moderate move. When done correctly, it can effectively target your hips, legs, lower body, thighs and upper legs. It requires mat to do.
Looking for more?
Check out these 238 exercises which target your core, legs, lower body, waist and upper legs. Most of them require either no equipment or mat, resistance bands or exercise ball and you can do them either at gym or at home or outdoor.
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Frequently Asked Questions
How many exercises for stretching are there?
Now we have 238 such exercises in our Directory.
What muscles do these exercises target?
Most of the exercises work abs, quadriceps, deltoids, glutes and hamstrings.
Where can one do these exercises?
You can do most of these exercises either at gym or at home or outdoor.