The Only 6 Stretches You Need to Become Flexible

The Only 6 Stretches You Need to Become Flexible

Whether you spend all day hunched over a computer
or stand up for long periods of time, it’s normal to feel aches in your upper and lower
back. But there’s good news! There are easy stretches you can do to finally
give your back some much-needed relief. But before we start, don’t forget to click
the subscribe button and turn on notifications to join us on the Bright Side of life! When attempting these stretches, it’s important
to keep in mind that flexibility plays an integral part in strengthening your back,
easing your muscles, and improving circulation in your spine. Stretching your back can even strengthen muscles,
which can prevent more pain from occurring in the future. Before trying these exercises, see how flexible
your back currently is. Here’s a little test for you: Stand up straight, feet about shoulder-width
apart, arms relaxed at your sides. Now slowly curl your back and lower your head
to the ground without bending your legs. How far did you get? Were you able to touch the ground with your
hands? If you’re not used to stretching or have
weaker muscles, you may not have been able to get down too far. But that’s OK! After doing many of these stretches over a
longer period of time, you’ll notice that you become more flexible and, in turn, have
less back pain. 1. Passive to active hanging Stretching out your back is key to helping
your muscles feel good and relaxed no matter what you’re doing. And the hanging stretch is a great way to
relieve your back muscles from tension! There are 2 kinds of hanging stretches: passive
and active. The difference between a general passive and
active stretch is simple! Passive means you let the body stretch without
manipulating or forcing any movement at all. An active stretch requires you to move a certain
way to achieve the stretch. You will understand the difference after learning
more about the passive hang stretch and the active hang stretch. To do a passive hang stretch, you’ll need
a bar strong enough to hold your body weight. You can use one on a back machine at the gym
or even a door frame pull-up bar. Stand up straight, reach up to the bar, and
wrap your fingers around it. Once you’ve got a good grip, unlock your
knees, and just hang. That’s it! While you’re hanging, be sure to keep your
head straight and your spine aligned. Don’t twist or try to do anything fancy. This stretch may seem super simple, but it’s
actually doing a lot. Not only does it straighten your shoulders
and align your spine but it also engages your quads and abs! If you do this stretch a few times in the
morning and evening for a few minutes at a time, you’ll notice your back muscles will
be way less tense. OK, now on to the active hanging stretch. Start out the same way as the passive hanging
stretch. Once you’re in the hanging position, carefully
tilt your head back, lift your chest up, and pull your shoulders back while still keeping
your arms in a straight hang. By doing this, you engage your glutes and
hamstrings. Hold these for about 5 seconds at a time. And remember, don’t bend your arms! Keep them straight so that you don’t strain
any muscles. 2. The trunk rotation stretch This stretch is great for improving the mobility
of your spine by relaxing your side trunk muscles. All you do is lie down flat on your back with
your legs relaxed. Take one leg, bend it upward, and push it
over the other leg without straightening it out. Push it slightly over the other leg. You should feel a good stretch in your torso’s
side. Do the exercise again on the other leg. Do this move a few times on each side. 3. The camel stretch This stretch is all about arching your back,
which can really help back muscles that are stiff and sore from sitting down all day. Start by getting on all fours. Gently arch your back. You should be making somewhat of a hump — yup,
like a camel! Release the arch, and relax. Doing this a few times is great for your muscles
and circulation. It can also strengthen the abdominal muscles. Do about 10 of these every morning or before
you start a workout. 4. Deep squat and reach This stretch is great for shoulder extension,
and it really helps stretch your upper back. It does require a little bit of balance and
strength. Start in a deep squat with your butt almost
touching the floor. Once you’re steady, life one arm straight
up to the ceiling while the other arm is placed down in front. Once your hand is up in the air, turn slightly
in that direction, twisting your torso ever so slightly. It helps to use the lowered arm to push in
between your legs to get a good twist. Don’t forget to keep your back straight
and your head facing ahead so you can get the full extension of the shoulder. Hold the position for 5 seconds before switching
to the other side. If holding a squat is a little too challenging,
find a bar to hold on to as you squat. 5. The hip flexor stretch If you sit at a desk all day, you know what
it’s like to feel lower back pain. But sometimes pain in your lower back isn’t
just from poor posture — it’s from other muscle groups that are strained from what
you’re doing. If you suffer from lower back pain and sit
at a desk all day, this hip flexor stretch can be really helpful. When you do a lot of sitting, your hip muscles
can become tight, so when you finally do stand up, these tightened hip muscles actually pull
the lower back forward. This puts a lot of unnecessary stress on your
lower back. Ouch! To keep your hip muscles loose, do this: Kneel down on a mat, and take one of your
legs (still bent with your knee touching the floor). Lean onto it, pushing it out in front of you. Straighten your other leg flat against the
mat behind you. By pressing your weight onto the bent leg,
you’re giving your hips a good stretch. You’re also stretching the upper leg muscles
in the leg that stays flat. Hold the stretch for about 10 seconds before
switching to the other leg. Do 5 reps. Feel the burn! 6. The Jefferson curl This stretch is great for flexibility since
it helps you get to a place where you can fully fold your body in half and touch the
ground while standing. Here’s how you do it: Stand up straight with good posture. Slowly roll downward starting with your head,
then your shoulders, and curl your back down one vertebra at a time. Be sure to do this very slowly so you don’t
strain anything or lose your balance. Remember, don’t bend your legs! Once you’ve reached the ground with your
hands — or have gone as far as your body is able to — hold it for about 5 seconds. Now it’s time to rewind! Roll back up slowly until you’re standing
upright. After practicing the Jefferson curl for 30
days, don’t be surprised if you can finally touch your toes! If these stretches were challenging for you,
don’t be discouraged! Training your muscles, even while stretching,
takes time. If you do these stretches every day, they’ll
become easier over time, and your back pain will decrease more and more. Remember that if you feel any kind of pain,
don’t force yourself into the stretch. Visit a kinesiologist or a trainer at your
local gym, and they can help figure out why you’re feeling that way. After doing these stretches, you’ll never
look “back.” Sorry, bad pun! Which is your favorite stretch to work out
tired back muscles? Tell us about it in the comment section below. Don’t forget to give this video a like,
share it with your friends, and click subscribe! Stay on the Bright Side!

100 Replies to “The Only 6 Stretches You Need to Become Flexible”

  1. the cat 😻 I have a Cornish Rex cat without hair he looks a like yours 😁 💚🌏💚 thank you for sharing Katja

  2. The first test has nothing to do with flexibility. I have short torso and long legs. So I cant touch comfortably even I do these for years..

  3. Nice! Most of them yoga poses. You actually need to have a slight bend in your knees when you bend over to touch the floor or you may hyper-extend your knees.

  4. Instead , Patanjali suryanamaskar is THE best way to start a day. I am practicing it and at age 65 I am extremely fit in spite of Diabetes inherited

  5. Wow. 🙂 At 56 years old, always have had flexibility issues, I now can finally touch my toes with my legs straight 🙂 Yeeeee haaaaa 🙂 !!!

  6. Good advice. Simple and really effective—especially if you can add some walking every day.
    These are moves you can make right into old-age. I’m 69, and it works for me. I also walk a mile a day.
    If you’re just starting, at any age, here’s my advice—make it a routine part of your day (it will take discipline), and don’t overdo it at first.
    Oh yeah, one more piece of advice—start today, and never stop. In a few weeks, you’ll start to be different than what you are now. In a good way!

  7. This position is used daily to pray our creator allah…our creator advice to pray 5 times daily for our benefit…but we ognored it and live the way want as a result we get sick always

  8. Bright Side, it is easy for young people to do all these stunts that you recommend. Why not use older people male or female say 50 years and above to prove your point. You can't have ONE SIZE FITS ALL can you?

  9. THIS IS VERY IMPORTANT ON THE LAST EXERCISE ALSO BEND OVER KEEPING YOUR BACK STRAIGHT AND BEND AT THE HIPS THIS IS THE BEST WAY TO STRETCH YPUR HIPS I HAD LOW BACK PAIN FOR YEARS it went away after 2 months of doing that with other similar stretches shown here but it took me years cuz i never did toe touches with straight back bending at the hip

  10. i personally recommend pancake stretch. it's fenomenal.
    but my favourite are yoga dog pose to yoga cobra pose.

  11. I do not work out very often I forget about doing it most of the time I am not flexible my bones are stuff from sitting too long but I try to do walking the muscles in my legs are tight and my arms are very soft I will make a schedule and stick to it to firm up my arms and stomach and back side exercise is not easy to do

  12. Please feature this girl frequently in your videos. From yoga, cooking, training a pet, swimming… I feel like whatever she does people will like it.

  13. Horrible advice. The active bar hang will injure your neck & the jefferson curl is about worse exercise you can do for your lower back. These are all geared for young 95 pd people. The rest of us need to look elsewhere for proper exercises.

  14. Thanks a lot for your video. I must try and do it as often as possible since I only remember to do exercises like these when I have back pain. Thanks again for sharing it with all of us. Best wishes from South Spain.

  15. All temporary solutions to become flexible by engaging muscle groups that will just regress once you take a prolonged break. If you want to become flexible, like this girl, you need to perform static stretches after a warm-up. 1 hour long sessions should be normal for people who are tight.

  16. My blood type is O, so I have to exercise one hour a day. Research recommended exercise routines for your blood type. I didn’t start losing weight until I followed the recommendation.

  17. These stretches aren't for becoming flexible (not much, but a little), they're mostly for relieving pain. I am a gymnast, and I am very flexible, so I know what I am saying. The most helpful stretches to improve FLEXIBILITY (out of these 6) are the Jefferson curl and the Hip flexor stretches!

  18. Arre didi yahi exercise hi to krli mene belly or lungs dono dukh rae kisi ko bta b nhi skti kb tk theek hoga

  19. Go visit athlean X for better videos😏,these stretches are meaningless they don't have video ideas so they're doing some silly frog excercises

  20. @ 6:48 when doing the rich your toes back stretch, always BEND your knees when coming back up, and look forward to take tension off your spine. 😉

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