The 21 Best Stretches for Better Flexibility

Stretching may not be the most exciting part of working out, but doing flexibility work is super important in a well-rounded fitness routine. Incorporating some stretching exercises into your workout schedule can help you improve flexibility, reduce tightness, and, ultimately, make your workouts—whether we’re talking about strength or cardio routines—more efficient and safe.

“Tight muscles can cause undue strain on the neighboring joints during normal daily function, or they themselves can become injured,” Sasha Cyrelson, DPT, clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF. As we age, our muscles get shorter and less elastic, she adds. “We need to take an active role in maintaining and improving the length of our muscles so we can continue to enjoy our abilities without pain.”

It’s true that stretching isn’t exactly glamorous, and it probably won’t give you the same rush that a run or HIIT class will. “It is uncomfortable and it takes time, so people don’t like to do it,” Cyrelson says. “However, you can’t just do strength training and cardio without putting yourself at risk for injury and pain.” By doing a ton of work that contracts the muscles (which shortens them) and never stretching (lengthening) them, your muscles will end up imbalanced. Imbalances in the body increase your risk for injury because they can cause some muscles and joints to overcompensate for other ones that are too tight to engage properly. This leads to strains and discomfort.

That’s where stretching comes in, whether we’re talking about back stretches, upper-body stretches, or leg stretches. Wherever your muscles are tight, stretching and flexibility exercises can bring a huge benefit. Read on for why stretching is so important, and then try some of the 21 best stretching exercises below!

Why is stretching so important?

There are tons of benefits of stretching. For one, stretching boosts flexibility, which can improve both your short-term and your long-term range of motion. That’s important, since a better range of motion can mean better muscle recruitment during your workouts, as SELF reported previously. For example, greater range of motion in your hips and knees will allow you to sink deeper into a squat. Ultimately, having a greater ROM will make it so you’re able to do more exercises—and do them properly.

Charlee Atkins, CSCS, creator of Le Stretch class, tells SELF that she likes to use the word mobility instead of flexibility to hammer home how important stretching is for everyday life. “For me, it’s about daily things that become harder the older you get, like bending down to tie a shoe, walking up stairs, picking your kid up from the floor, or even just getting up off the couch.” Improving your mobility makes these daily activities easier—”you can move more freely,” Atkins says.

Stretching can also improve achiness, which can result from the tightening that occurs during workouts or when we’re hunched over our desks for hours on end. It can also alert you to muscle imbalances—say, if one side is tighter than the other when you’re going into one of your favorite hip flexor stretches.

When should you stretch?

The type of stretching matters when we’re talking about the best time to stretch. Dynamic stretching, which involves movement, prepares your body for a workout. These stretches before a workout include movement-oriented moves like cat-cow, down dog to runner’s lunge, or thread the needle. On the other hand, static stretching (when you hold a position) helps your body calm down after a workout, which helps jumpstart the recovery process. Ending your workout with static stretches can help your mind relax and signal an endpoint to your workout. We’ll be focusing on static stretches in the moves below.

Luckily, improving your flexibility and mobility isn’t hard. It just takes a little time. Try adding the stretches for flexibility that Atkins demos below—everything from lower-back stretches and upper-back stretches to hamstring and quad stretches, to moves that loosen up your shoulders—into your routine to help relieve muscle tension and increase mobility across your entire body.

Quick note, if you’re experiencing joint pain or discomfort, or are looking for specific exercises for pain relief or stretches for lower-back pain, you may want to chat with your physical therapist before starting a stretching routine or doing foam rolling exercises. They can let you know which specific moves might be best for your individual needs.