Stretching and Flexibility

The standing back bend is great for improving and maintaining flexibility and movement in the back and hips. Only push the stretch as far as is comfortable.

It's cold this time of year. Warming up and staying warm when stretching is essential. Vic doubles up a leg stretch with a side stretch. Note the leg warmers to keep warm. Stretching when cold is hard work and risks injury.

Jose demonstrates a lunge with spinal twist. This stretches the hip flexors, shoulders, chest, neck and back.

It is important to keep the neck flexible. Stiff necks are uncomfortable. The neck moves in all directions. Fretters shows a side neck stretch. Gently pull the neck over and hold for about 30 seconds. Remember to stretch both sides evenly.

Side leaning adductor stretches are simple and effective. Lexi demonstrates one variant. Always remember to do both sides. Going from one side to the other repeatedly is also a very good leg strengthening exercise.

Using handrails, banisters, other useful supports helps with leg stretches. Vicky here is warming up in the dance studio stretching her inner thigh muscles on support rails. Note the leg warmers to keep warm. Stretching when cold is harder work and risks pulling a muscle.

The crow pose as demonstrated by Pippa builds and tones the core, strengthens the arms, wrists and upper back and opens the hips. This is a good pose to practice to build up to other arm balances. Practicing on a low stool is a bit easier for balance.

Artemis demonstrates a One-Legged King Pigeon Pose. This stretch helps improve your posture and eases stiffness. It stretches your glutes, hip flexors, back and quadriceps. If you can reach over and catch your foot it also stretches the triceps.

Kate demonstrates a sitting hamstring stretch. It is important to keep these hard working muscles loose. Tight hamstrings cause soreness and posture problems leading to back pain. Folding the other leg in helps keep the hip joints flexible. If this way hurts the hurdler stretch can be used.

The sun warrior pose as demonstrated by Leon strengthens and stretches your legs and glutes, hip flexors, and side. Remember to do both sides equally.

A wide legged forward fold stretches the hamstrings, hips and calves. Bringing in the reverse prayer hands also stretches the shoulders.

Lexi demonstrates a lunge with a twist and side stretch. The lunge stretches the quads, glutes and hip flexor. Adding the twist flexes the spine and the stretched arm works on the side muscles.

Josie demonstrates an open handed tree pose. Tree Pose combines balance, stability, strength and flexibility. Doing it open handed rather than with hands in prayer position makes the balance easier. This pose strengthens the legs and core while opening the hips and stretching the inner thigh and groin muscles.

Josie demonstrates a simple seated glute stretch with a twist and lower leg straight. Those that do a lot of exercise will know how sore the glutes can get.

Lexi demonstrates a side lunge with foot flat and a twist. The side lunge stretches the adductors, hamstrings and opens the hips. Adding a twist flexes the back and works the arms. Alternating sides in the side lunge gives the legs a good workout.

Lunges are a great exercise. Holding the lunge position, as demonstrated by Charliee, stretches the hip flexors, hamstrings and quads. Holding the stretch also strengthens these muscles

Josie demonstrates the sumo squat stretch. This is a great stretch for the hamstrings, glutes, quads and calves. This is particularly good for runners and walkers.

The shoulder is a joint that rotates in all directions. The bicep wall stretch works both the shoulder and bicep. Having a wall to push against allows for a deeper stretch. This stretch relieves tension in the shoulder and is often used after a bicep workout.

The plough stretches the spine, neck, shoulders and the back of the legs. It also helps relieve tension in those back of leg muscles that often cramp up.

The lunge is an excellent leg stretch. One can add side stretches and twists to benefit more muscle groups as Josie demonstrates here. The side, arm and back are stretched here along with the legs.

Charliee demonstrates the half splits. This is a easy to do back of leg stretch. It is a great after exercise stretch and when building up to full splits. This stretches the hamstrings and back.

Charliee demonstrates a standing forward fold. This stretch is very relaxing whilst stretching the back of the legs and the back muscles.

This simple side stretch exercise stretches and strengthens the intercostal muscles. These are the muscles between the ribs. This stretch is great to relieve tightness after exercise.

The side seated leg stretch as demonstrated by Charliee opens the hips and deeply stretches the backs of the legs. This is a simple, but very effective stretch. It helps to do this stretch to loosen the hips before a seated forward fold.

Josie demonstrates an easy standing hamstring and lower back stretch. This is great for easing tension.

Lying down hamstring stretches are normally done laying flat on one's back. Lying on one's side brings a bit of a twist in and also works the adductors,

For those that like a challenge. Pippa demonstrates the Firefly pose.
This stretches the hamstring, groin, and back. It improves hip flexibility, opens the chest, and helps you strengthen arms, wrists and legs. Also helps with balance.

The camel pose is a great back and hip flexor stretch. It strengthens the chest, abdomen and quadriceps muscles and tones the glutes and hamstrings.

The Lotus pose is a challenging hip opener with lots of benefits. In addition to releasing tight hips, it also encourages a straight and strong spine. Also good for clearing the head.

The cat pose is a very relaxing and simple stretch. This stretch works the back and shoulders. It is usually done in conjunction with the cow pose to balance the flexibility of the back.