LCI Fit

How can I improve my flexibility?

Here are 10 easy stretches that can be done every day to help increase flexibility:

Neck Stretch
Sit or stand with shoulders relaxed, back straight. Bring your left ear down toward your left shoulder and hold. Roll your head down toward the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder. Inhale and exhale in a slow and controlled manner.


Chest Stretch
Stand tall or sit upright (not pictured). Interlace your fingers behind your back and straighten you arms. With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears.



Standing Triceps Stretch
Stand tall or sit upright (not pictured). Place your left elbow in your right hand. Reach your left arm overhead, placing palm on the center of your back and supporting the elbow in your right hand. Reach your fingertips down your spine. Keep the shoulders relaxed away from the ears. Repeat with opposite arm.


Shoulder Stretch
Stand tall or sit upright (not pictured). Bring your left arm across your chest, holding it below the elbow with your opposite. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.

Wrist and Biceps Stretch
stand tall or sit upright (not pictured). Extend left arm in front of you, palm facing outward and fingertips pointing downward. Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your elbow. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.


Wrist and Forearm Stretch
stand tall or sit upright (not pictured). Extend left arm in front of you, palm facing outward and fingertips pointing upward. Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your shoulder. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.


Torso Stretch
Clasp hands together and slowly raises them above your head toward the ceiling. Reach as high as you can while inhaling deeply and hold for 20-30 seconds. Bring your hands down slowly while letting out your breath.

Hamstring Stretch
Stand tall with back straight, abs engaged, shoulders down, and feet hip-width apart. Bring your left leg forward, heel down, toes up and leg straight. Keeping back straight and abs engaged bend the right knee as if sitting back, while supporting yourself with both hands on your thighs. Repeat on opposite side.

Quad Stretch
Stand tall, holding onto a chair or wall for balance if necessary (not pictured). Keep your feet hip-width apart, your back straight and your feet parallel. Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you). Repeat on opposite side.


Inner Thigh Stretch
Stand tall with back straight, feet wider than the hips, toes turned out, abs engaged and arms at your sides. Slowly bend the knees, squatting straight down, hands supported on your thighs, until you feel a stretch through the inner thighs.

Yoga is also a great way to get a good workout, tone muscles and increase flexibility.

Friday
For Time
100 Pull Ups
100 Double Unders
200 Fist twists

Posted in: