Stretches for Non-flexible People

October 21, 2016
love you more too north dallas blogger fitness blogger easy stretches for non-flexible people

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.

Tricep stretch

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.

Quad Stretch

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.

Child’s pose

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)

love you more too north dallas blogger fitness blogger easy stretches for non-flexible people

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.

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  • Kathy Brown October 21, 2016 at 6:09 am

    This is perfect for me. I have tried yoga in the past but just don’t have the flexibility to maintain the poses. I realize the importance as I get older in stretching and this seems like just the right artical for me to use. FANTASTIC Blog post.

  • Meileilan October 21, 2016 at 6:50 am

    Oh I need these tips, I am totally not flexible and usually will hide in the farthest side of yoga class so no one can see me struggle. Lol love this blog. Thank you for sharing. Xoxo

  • candy October 21, 2016 at 10:08 am

    These are some of the same stretches that gave me to do after hurting my back. They really work.

  • Lecy | A Simpler Grace October 21, 2016 at 10:34 am

    Great tips. I love the full pigeon pose. It’s such a good stretch!

  • Katie October 21, 2016 at 10:52 am

    Half pigeon is my favorite as it really gets into my hips!

  • Cait Weingartner October 21, 2016 at 10:59 am

    This looks like a fantastic total body stretching routine which is still easy enough to incorporate into my hectic life. Thank you for sharing!

  • Mai Lyn Ngo October 21, 2016 at 11:43 am

    ALLL OF THIS!!!! You should do some easy dynamic warm up stretches like butt kicks, high knees, and stuff. I think that would be super helpful.

  • Brandi October 21, 2016 at 11:48 am

    Obsessed with the video clips. Those are some good stretches.

  • Rebecca Hicks October 21, 2016 at 2:44 pm

    Those video clips are so cool!! I never would have thought of that haha. And thanks for the reminder to stretch! Goal for the year: touch my toes. 😉

  • Ginger Marie October 21, 2016 at 5:25 pm

    Omg!! I love that you made gifs for these! Such a smart idea! I think these are also great stretches for lazy people like me haha

  • Kristen Kavan October 21, 2016 at 5:51 pm

    as soon as I say non-flexible I knew this post was for me! These are great. I just started running again after 15 months post-knee surgery and these will be great for me! Thanks!

  • dixya @food, pleasure, and health October 23, 2016 at 7:00 am

    childs pose is my fav!!

  • Jerica November 1, 2016 at 9:39 am

    I love this post!!! I am not flexible at all so this is a great resource for me! Thanks!