One of my biggest areas of weakness that I need to work on is my flexibility. When I am consistent with stretching, I notice I become more flexible and can hold poses longer in yoga or at the end of barre. However, I typically forget to make time to stretch. Today, I want to share some stretches for non-flexible people to complete after working out.
Seated spinal rotation
To do this move: Bend your right knee and cross it over your left thigh (bend your left knee). Sit up straight and tall, elongating your spine. Take your left elbow and place it on the outside of your right knee with your right hand on the floor behind you. Look over and past your right shoulder. Hold for 20-30 seconds and release. Switch sides.
Lying down pigeon
To do this move: While lying on your back, bend your knees with your feet planted on the floor. Cross your right foot over your left knee, your right knee should be out to the side, perpendicular. Grab your left hamstring and gently hug it to your chest as you open your right knee. Hold for 30-60 seconds and release. Switch sides.
To do this move: You can do this move while seated or standing. Raise your right arm above your head and drop your hand down. Grab your right elbow with your left hand and gently pull. Hold for 20-30 seconds and release. Switch sides.
To do this move: While standing, grab your right foot behind you, and balance on your left foot (or you can use your right arm to hold the wall, table, or chair for balance). Grab your right foot with both hands (or your left if you are balancing), tuck your hips, and pull your foot toward your glutes. Keep your right knee in line with your left. Hold for 20-30 seconds and release. Switch sides.
To do this move: Kneel on the floor, with your feet together, knees hip-distance apart. Lay your torso down between your thighs. Keep your arms reaching above your head on the floor, release your shoulders. Hold for 60 seconds.
Option: Bring your arms to one side and your hips to the other and hold for another 60 seconds. Switch sides)
You don’t have to be flexible to do these easy moves for non-flexible people. Honestly, the more you practice these (and other stretching moves), the more flexible you will become.