There is no doubt that yoga is great. It makes you more flexible, improves your balance, and connects you more deeply with your body. But let’s be honest: not everyone should do yoga. You might not feel comfortable with the flow or the poses, or you might just want a simpler way to improve your movement.
The good news? To get really flexible, you don’t need a yoga mat or a “namaste.” You can loosen up your shoulders, open up your hips, and stretch your hamstrings with simple, strong moves instead of keeping Warrior II for five slow breaths.
Stretching your muscles and making your range of motion better are both parts of being flexible. But don’t mix it up with mobility, which is the range of motion you can control by being strong and stable. Both are worked out in the moves below. They give you the bend and the control your body needs to work.
These moves can be used as an active warm-up, a mobility lesson on their own, or a cool-down after a workout.
1. World’s Greatest Stretch
Your legs, glutes, thoracic spine, and even your feet are all worked out in this one. The “world’s greatest” is called that for a reason. It wakes up your whole body with a move that mixes strength and flexibility.
How to Do It:
Do a high plank to begin.
Move your right foot away from your right hand.
If you need to, put your left knee on the ground.
Turn your body around and reach your right arm up to the sky.
Step back to the plank and put your hand back on the ground.
Change sides and do it again.
2. Deep Bodyweight Squat Hold
You can open up your hips, ankles, and lower back in this natural pose. It also makes you stronger and more stable. Being able to hold a deep squat every day is great for your joints and flexibility.
How to Do It:
Place your feet about shoulder-width apart.
As you bend down, keep your heels on the floor and push your knees out.
Hold your chest up high and your center tight.
Hold on and take deep breaths.
3. Kneeling Hip Flexor Stretch with Reach
Your hip flexors get tight when you sit all day, which throws off your balance and moves your pelvis out of place. The deep hip muscles get longer, and the reach adds a light stretch to the back.
How to Do It:
To make a 90-degree angle, kneel on your left knee and put your right foot in front of you.
Move your hips forward and tuck your waist in a little.
Stretch your left arm out over your head and to the right a little.
Hold and breathe, then switch sides.
4. Supine Hamstring Stretch with Strap or Towel
When hamstrings are tight, it’s hard to move around and can hurt your lower back. This move focuses on the hamstrings and lengthens them without putting any stress on the back.
How to Do It:
Lay on your back with your legs spread out.
Wrap a towel or strap around your right foot.
Slowly bring your right leg closer to you while keeping your left leg flat.
Hold and keep your hips straight. Then switch.
5. Shoulder Wall Slides
This move helps you move around by opening up your chest, stretching your shoulders, and putting your upper back back into place. It’s great for people who drive a lot, sit at a desk all day, or want to start moving their arms more freely.
How to Do It:
Put your back against a wall and bend your arms 90 degrees. Your elbows and hands should touch the wall.
Hold your core tight and slowly raise your hands as high as you can.
Get back to the beginning without losing your grip on the wall.
6. 90/90 Hip Switches
This move helps both internal and external hip rotation, which are two important parts of hip flexibility that are often ignored. If your hips are healthy, you can do squats, lunges, and all kinds of other moves better.
How to Do It:
Place one leg in front of you and the other to the side while sitting on the floor with both knees bent at a 90-degree angle.
To switch sides without using your hands, keep your chest up high and turn your hips around.
Don’t move, and keep your feet on the ground.
