Although your level of flexibility is influenced by age, gender and genetics, you can improve your flexibility through regular training. Greater flexibility improves posture, widens your range of motion, promotes relaxation, loosens tight muscles, alleviates soreness and reduces your risk of injury. The American Council on Exercise suggests holding each stretch for 15 to 30 seconds, exhaling as you deepen the stretch. Always warm up before you stretch, and avoid bouncing during the stretch.
Hamstring Strap Stretch
Stretching out your hamstrings may help alleviate lower back pain, says "Fitness" magazine. Loosen up your hamstring muscles with a hamstring strap stretch. Lie on your back with your legs extended. Lift one leg up toward the ceiling, and place a strap across the ball of your foot, holding one end of the strap in each hand. Extend your leg as high as you can, hold and slowly return your leg to the floor. Repeat with the other leg.
Hamstring Crossover
Zika Palmer, director of ZAP Fitness, suggests hamstring crossovers to stretch out the back of your legs. The hamstrings, along with the calves, says Palmer, are responsible for propelling you forward while running, and stretching them will lead to a smoother stride. Stand upright with your feet together. Cross your left foot over your right, and slowly bend forward at the waist, lowering your head toward your shins until you feel the stretch. Hold, and repeat with the right foot in front of the left.
Basic Calf Stretch
Your calf muscle runs along the rear portion of your lower leg. Stand in front of a wall, arms length away, and place one foot in front of the other. Shift your weight to your front foot, keeping your knee in line with your toes and your rear heel on the ground. Hold, and switch legs.
Calf Drop-Offs
Palmer suggests calf drop-offs on a stair or curb to stretch out your calf muscles. Stand on a stair or curb on one leg, with the ball of your foot on the edge and your heel hanging off the back. Slowly lower your heel toward the floor until you feel a stretch in the calf muscle. Bend your knee slightly to move the stretch to the bottom of the calf. Hold the stretch, and switch legs.
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