The ONLY 3 Stretches You Need for Better Flexibility
1. Hamstring Stretch:
How to: Sit on the ground with your legs extended straight out in front of you. Reach forward with your hands, aiming to touch your toes. If you can’t reach your toes, lean forward as far as you comfortably can. Hold for 30 seconds, then relax.
Tip: Keep your knees straight to target your hamstrings effectively.
2. Quadriceps Stretch:
How to: Stand up straight and grab your ankle with one hand. Gently pull your heel back towards your buttocks, feeling a stretch in the front of your thigh. Hold for 30 seconds, then switch legs.
Tip: For a deeper stretch, try to keep your back straight and your knee pointing towards the ground.
3. Calf Stretch:
How to: Stand facing a wall and place your hands on it at about shoulder height. Step back with one leg, keeping your heel on the ground. Bend the front leg slightly while keeping your back leg straight. Hold for 30 seconds, then switch legs.
Tip: Make sure your back heel is pressed firmly into the ground for maximum calf stretch.
Remember: Always warm up your muscles before stretching to prevent injuries. Start slowly and gradually increase the intensity of your stretches over time. If you experience pain, stop immediately and consult with a healthcare professional.