The 12 Best Flexibility Exercises for Improving Your Mobility

We usually think of stretching as the first thing to do before working out, but research shows it can actually cause more injuries. A better way to start is with light cardio, like walking. This gets your heart rate up and helps your blood flow, which gets your body ready for a good workout. It also helps you become more flexible and mobile over time. Flexibility takes time, but it’s important. Being flexible helps prevent injuries like muscle strains and tears because it gives you a wider range of motion. If you want to add flexibility exercises to your routine, we’ve got 12 suggestions for you below.

The 12 Best Flexibility Exercises for Improving Your Mobility

1. Dynamic Lunges

Stand with one foot behind you and the other in front, about two to three feet apart. Put your weight on your back leg, then bend both knees to lower your body down. Lower until your back knee is a few inches from the floor. Make sure your front thigh is level with the floor and your back knee is pointing down. Push yourself back up, keeping your weight on the heel of your front foot. Do 5 to 10 reps, then switch your foot positions and do it again.

2. Stair Calf Stretch

Stand on the bottom step with your heels hanging off the edge, keeping your toes on the step. Slowly drop your heels down toward the floor. Hold onto the wall or stair rail to keep your balance. Lower your heels as far as you comfortably can. Hold this position for 20 to 30 seconds, feeling a stretch in your calves. When the time is up, raise your heels back up to the starting position. Repeat this stretch two to three times. It helps stretch your calves and can relieve tightness.

3. Lizard Pose (Utthan Pristhasana)

Start in Downward-Facing Dog. Step your right foot forward, outside your right hand, with your toes in line with your fingers. Bend your right knee so it’s at a 90-degree angle, but don’t let it go past your ankle. Lower your forearms to the floor, keeping your shoulders above your wrists. Press your left heel into the floor to keep your left leg strong. Hold for 10 seconds. Straighten your arms and bring your right leg back to Downward-Facing Dog. Hold for 10 seconds. Repeat 10 times on each side. This helps with stretching and strength.

4. Lying Quad Stretch

Lie on your right side with your legs straight and your head resting on your right arm. Bend your left knee and bring your left heel toward your left glute, holding your foot with your left hand. Tighten your core to keep your body steady. Keep your hips stacked to avoid straining. Gently pull your left heel toward your tailbone, keeping your left thigh and knee on the floor. Hold for 30 seconds. Then straighten your leg and squeeze your thigh. Repeat 2 to 5 times, then switch to the other side.

5. Overhead Triceps Stretch

Stand with your feet apart or sit with your back straight. Lift your shoulders up toward your ears, then lower them back down to relax them. This helps you keep your shoulders down during the stretch. Stretch your right arm up to the ceiling, then bend your elbow and bring your right hand to your back, with your middle finger resting at the top of your spine. Use your left hand to gently push your right elbow toward the center and down. Hold the stretch for 30 seconds, then repeat 3 to 4 times on each side.

6. Standing Hamstring Stretch

Stand up straight with your feet about hip-width apart. Step your right leg forward and keep it straight. Slowly bend your left knee. Lean forward gently and place your hands on your bent left leg. Hold for 10 seconds. Stand up and do the same with your left leg forward. Repeat 5 to 10 times on each side. Move slowly and focus on balance. Don’t bend too far. Keep your back straight. Breathe deeply while stretching. This helps your legs feel better. It also improves flexibility. Take your time and don’t rush. If you need more stretching, repeat it.

7. Cat-Cow

Start on your hands and knees with your hands directly under your shoulders and your knees hip-width apart. As you inhale, press your chest forward and up, moving into cow pose. Let your belly sink toward the ground, and gently lift your head. Relax your shoulders, pulling them away from your ears, and look forward. This helps open up your chest and stretch your back. As you exhale, move into cat pose by rounding your spine upward. Tuck your tailbone and pull your belly button toward your spine, drawing your pubic bone toward your belly.

8. Sphinx Pose

Lie on your belly with your legs together. Place your elbows under your shoulders and forearms flat on the floor. Lift your upper body a little, pressing your glutes together. Stretch your toes toward the wall behind you. While holding the position, pull your hips toward your heels to protect your lower back. Keep your stomach tight and hold for 15 seconds. Then slowly lower your body back to the floor and turn your head to one side for 5 seconds. Repeat the stretch two or three times. Move slowly and breathe deeply as you stretch. This helps open your chest and stretch your back.

9. Shoulder Rolls

Stand with your arms at your sides and your feet shoulder-width apart. Roll your shoulders forward in big circles. Do this 10 times. Then, roll your shoulders backward in big circles. Repeat this 10 times. Move slowly and keep your breathing steady. This exercise helps loosen your shoulders and improve flexibility. It can also reduce stiffness and improve posture. If standing is uncomfortable, you can do it while sitting. Try to relax your shoulders as you move. Do this exercise a few times a day for the best results. It is quick, easy, and needs no equipment. If your shoulders feel tight, this can help. Keep the movement smooth and steady. If it hurts, slow down or make the circles smaller. Doing this often can make your shoulders feel better. It is a simple way to relieve tension.

10. Wrist Figure 8’s

Clasp your fingers together in front of you. Keep your elbows close to your sides. Move your hands in a figure-eight motion. Let your wrists rotate fully as each hand takes turns being on top. Keep the movement smooth and controlled. This helps loosen your wrists and improve flexibility. Repeat the motion for 10 to 15 seconds. Try to keep your shoulders relaxed. Breathe naturally as you move. If your wrists feel stiff, go slower. This stretch is great for reducing tension. You can do it anytime during the day. It is especially helpful if you use your hands a lot. Try to make the motion fluid and even. Doing this often can improve wrist mobility. It is simple but effective. Keep your grip light to avoid strain.

11. Knees to Chest

Lie on your back with your knees bent and feet flat. Lift one knee to your chest. Hold your leg under your knee with both hands. Gently pull it closer. Keep your body relaxed. Hold for a few seconds. Then, lower your leg. Repeat with the other leg. Do this 10 to 15 times. Move slowly. Don’t force it. This stretch loosens your back and hips. It can reduce stiffness. Breathe normally. If it hurts, pull less. Relax your shoulders and neck. Doing this often helps movement. It is a simple stretch.

12. 90/90 Stretch

Sit on the floor and bend one leg in front. Rest your lower leg and knee on the ground. Your leg should form a 90-degree angle. Keep your foot pointing straight. Place your other leg beside you with your shin on the ground. Rotate your hip inward. Bend your knee so your leg forms a 90-degree angle. Keep your back knee in line with your hip. Keep your foot straight. Sit up tall and don’t lean to one side. Balance your weight on both hips. Hold for up to 60 seconds. Breathe deeply and relax. Do two to three reps on each side.