Also, when your muscles are loose and stretchy, they're less restricted. This allows you to move them wider a full range of motion (ROM). For example, greater range of motion in your hips and knees will allow you to sink deeper into a squat. Ultimately, having a greater ROM will make it so you're able to do more exercises—and do them properly., C.S.C.S., instructor at in New York City and creator of , tells SELF that she likes to use the word mobility instead of flexibility to hammer home how important stretching is for everyday life. "For me, it's about about daily things that become harder the older you get, like bending down to tie a shoe, walking upstairs, picking your kid up from the floor, or even just getting up off the couch." Improving your mobility makes these daily activities easier—"you can move more freely," Atkins says. Luckily, and mobility isn't hard. It just takes a little time. Try adding the stretches for flexibility that Atkins demos below into your routine to help relieve muscle tension and increase mobility—so that you can move through both the gym and life more freely.
## 1\. Standing Hamstring Stretch * Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides. * Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed. * Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes. * Bend your knees and roll up when you're done. Stretches neck, back, glutes, hamstrings, calves
## 2\. Piriformis Stretch The piriformis muscle is a deep internal hip rotator, located on the outside of the butt. Its primary role is external rotation, Atkins says. "Deep internal rotators, while small, produce a lot of the movement at the hip and are often overlooked." Since the piriformis crosses over the sciatic nerve, "if it is tight, it can result in sciatic nerve irritation," Cyrelson says. "Stretching this muscle can prevent potential future sciatica, or help treat it."
* Sit on the floor with both legs extended in front of you. * Cross your right leg over your left, and place your right foot flat on the floor. * Place your right hand on the floor behind your body. * Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right. * If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left. Stretches hips, back, glutes
## 3\. Lunge With Spinal Twist Atkins notes that this stretch is commonly referred to as the World's Greatest Stretch (WGS) in the fitness community. And for good reason: "It's essential to help with posture-related pain or for people who sit for prolonged periods of time," says Dan Giordano, D.P.T., C.S.C.S., cofounder of in New York City and Seattle. "It helps open your hips and improve thoracic (mid-back) mobility," he tells SELF.
* Start standing with your feet together. * Take a big step forward with your left foot, so that you are in a staggered stance. * Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh. * Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling. * Hold for 30 seconds to 2 minutes. * Repeat on the other side. Stretches hip flexors, quads, back
## 4\. Triceps Stretch * Kneel, sit, or 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. Stretches neck, shoulders, back, triceps
5. Figure Four Stretch "This specifically stretches the piriformis and iliopsoas muscles (essentially your hip rotator and flexor muscles) and the IT band. Because of this and the passive nature of the pose, it is an excellent and gentle approach to helping relieve symptoms associated with sciatica and knee pain," John Murray, yoga instructor and co-founder of , tells SELF.
* 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. Stretches hips, glutes, lower back, hamstrings
## 6\. 90/90 Stretch This modification of pigeon pose helps with internal rotation of one leg and external rotation of the other, "so you're hitting both movements of the hip at once," Atkins says. It's a good option for people who have extremely tight hip flexors, she adds. "The front thigh is safely on the ground in a position that doesn't cause too much stress."
* Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed. * Let your leg rest flat on the floor. * Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed. * Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you're super tight. * Hold for 30 seconds to 2 minutes. * Repeat on the other side. Stretches hips
7. Frog Stretch "Most of us sit and cross our legs, which can lead to tight hips and result in lower-back pain," , a NASM-certified personal trainer and instructor at the in New York City, tells SELF. "This stretch directly target tights spots in the hips/groin and is especially useful for runners."
* Start on all fours. * Slide your knees wider than shoulder-width apart. * Turn your toes out and rest the inner edges of your feet flat on the floor. * Shift your hips back toward your heels. * Move from your hands to your forearms to get a deeper stretch, if possible. * Hold for for 30 seconds to 2 minutes.
"Tight muscles can cause undue strain on the neighboring joints during normal daily function, or they themselves can become injured," Sasha Cyrelson, D.P.T., clinical director at in Sicklerville, New Jersey, tells SELF. As we age, our muscles get shorter and less elastic, she adds. "We need to take an active role in maintaining and improving the length of our muscles so we can continue to enjoy our abilities without pain."More stretching exercises and poses in the following posts. Follow us for more updates! Original . #interesting #stretching #flexibility #stayfit #shortworkouts #women #20-35
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