4 stretches to improve range of motion


Stretching varieties

There are many different forms of stretching (or techniques to stretch), Each has its pros and cons. Some are better for warming up, some for injury recovery, and others for improved athletic performance.

Try these 4 stretches to improve flexibility and range of motion:

1. The standing figure four

4 stretches to improve range of motion | BODYTEC

This stretch improves your balance, leg strength, and the way your hips move. It eases up your hips and feels great after you’ve been sitting for a long time.

To do a figure four while standing, put your hands in front of you for support. Stand tall with your feet apart, your core engaged, and your shoulders back. Shift your weight to your left foot and cross your right foot over your left thigh as you lift it off the ground. Let your right knee and hip open out. Hold the stretch for about 20 to 30 seconds.

Repeat on the other side.

2. The Lunge hip stretch

4 stretches to improve range of motion | BODYTEC

The lunge is a great stretch that helps loosen up the lower body and is great for the hip flexors.
Stand with your feet hip-width apart. Step forward with one leg and bend both knees, lowering until your knees are bent at 90-degree angles. Shift forward onto the lead leg. Press down with your hands and move your hips forward until you feel a stretch on your hip, pelvis, and thigh. Hold the stretch for about 20 to 30 seconds.

Repeat on the other side.

3. The Sphinx

4 stretches to improve range of motion | BODYTEC

This pose moves the spine, relieves stiffness in the upper back and shoulders, and improves upper body posture.
To do the sphinx stretch, start by lying flat on the floor with your face down and your legs stretched out behind you. Your arms should be at your sides and your chin should be on the mat. Bring your arms up and rest your elbows under your shoulders, with your forearms on the floor and parallel to each other. Press your forearms to the floor and lift your head and chest off the ground. Hold the stretch for about 20 to 30 seconds.

4. The seated twist

4 stretches to improve range of motion | BODYTEC

This simple twist is a great way to relieve lower back pain and rounding of the upper back.
To do the seated twist, sit cross-legged with one leg folded in front of the other and your back straight. Bring your left hand to your right knee and put the tips of your right fingers on the mat behind you. Inhale, sit up straight, and stretch out your back. As you breathe out, turn to the right from the base of your spine.

Repeat on the other side.

To maintain your mobility, you need to actively use your muscles and move your joints through their full range of motion on a regular basis. This could mean working on getting your arms over your head without bending your elbows and keeping your ribs in, doing some ankle rolls, and doing regular strength training with BODYTEC.

You may also like:
The Importance of Stretching
6 Stretches to Build Strength

More Articles

Londeka Khumalo is a former personal trainer turned BODYTEC Hillcrest studio owner. In just under two years, Londeka’s experienced incredible growth and …

Are you a devoted golfer looking to elevate your game? While golf may not be as physically demanding as other sports, it …

Why exercise for mental health? When we think of exercise, we often focus on the physical benefits it provides – stronger muscles, …

The power of small movements Physical activity has always been celebrated for its numerous health benefits. From improving brain health to managing …

    Your Cart
    Your cart is emptyReturn to Shop
    • Join our Newsletter

      Sign up to BODYTEC’s monthly newsletter for the latest in Fitness, Food and Lifestyle News.