Fitness is key to maintaining a healthy and happy lifestyle. But working out takes time and effort you may not have available during the busier seasons of your life.
Sometimes you decide to take a break from your usual routine, and before you know it, you’ve lost the strength and flexibility you once had. It can be difficult to jump back into a routine and start from a lower level than you’re used to. But the good news is that it doesn’t take very long to trigger your muscle memory and retrain your body.
In this article, we’ll discuss how to regain your flexibility with yoga and Pilates so you can feel your best again in a matter of weeks.
The Best Yoga Exercises for Flexibility
Yoga is the perfect reintroduction to your fitness routine, as it is low-impact and easy on your body. If you have a desk job, taking a yoga break even once a day can significantly improve your posture, relieve stress, and relax your muscles.
If flexibility is your main goal, you’ll notice a difference within 2-4 weeks with continued yoga practice. Find a 30-minute routine or join a class at your local gym for the best results.
Here are a few of our favorite yoga exercises for flexibility:
Cat Cow – Neck, Shoulders, Spine
- Plant your palms, knees, and shins flat against the mat. Your palms should be shoulder width and your knees should be below your hips. Your back should be straight.
- Breathe in, lifting your head up. Let your back dip with your belly dropping toward the floor (cow). Keep your arms straight.
- Breathing out, lower your head and arch your back toward the ceiling (cat).
- Repeat, making sure to breathe in and out deeply.
Pyramid Pose – Hips, Hamstrings, Spine
- Start standing in the middle of your mat facing one of the short sides. Move your right foot forward and your left foot back.
- Point your right foot forward and your left foot toward the front left corner of your mat.
- Clasp your hands together behind your lower back.
- Keeping your back straight, gently fold your upper body forward as far as you can comfortably.
- Switch sides and repeat.
Child’s Pose – Back, Hips
- Start sitting on your knees with your spine straight.
- Move your knees apart to make room to fold forward.
- Take a deep breath and then fold your upper body forward as you exhale, stretching your arms out in front of you as far as you can.
- Fold forward until your forehead touches the mat and hold while your muscles stretch and relax.
Forward Fold – Hamstrings, Calves, Glutes, Spine
- Start standing with your feet hip width apart or closer together.
- Keeping your knees soft, fold your upper body forward as far as you can comfortably, attempting to touch the floor. Keep your back straight. If you can’t touch the floor, you can brace yourself with your palms on your thighs.
Note: If you practice this pose regularly, eventually you won’t need to bend your legs.
Downward Dog – Hamstrings, Calves, Heels
- Begin on all fours with your palms and knees pressed into the mat. Your hands should be shoulder width apart and your knees should be under your hips.
- Lower the upper half of your body onto your elbows and rest your forearms and palms against the mat.
- Lift your heels and plant your toes into the mat.
- Engage your core and gently lift yourself off your knees, balancing on your palms and feet.
- Lower your head and raise your hips so that your body forms an “A” shape.
- Breathing deeply, bend one leg slightly forward into a stretch, and then the other.
The Best Pilates Stretches for Flexibility
Pilates is another low-impact exercise that is very similar to yoga, with more of a focus on strengthening your core and improving mobility.
Together, yoga and Pilates are a match made in heaven for flexibility. If practiced at least 2-3 times per week, Pilates alone will help you improve your flexibility within 2-3 weeks. Find a 30-minute routine or join a class at your local gym for the best results.
Here are a few of our favorite Pilates exercises for flexibility:
Leg Extensions – Legs, Hips
- Start lying down on your back with your knees bent up and your arms out to the sides. Make sure your back is straight and flat against the mat.
- Engage your core and lift your heels so your toes are still touching the ground. Don’t press into the ground with your toes; just gently touch the mat.
- With your hips steady and your thigh staying in place, lift one of your feet toward the ceiling and point.
- Slowly bring your foot back down into the position you were in before.
- Switch sides and repeat several times.
Note: For more of a challenge, you can lower your leg while stretching it out and then return to the starting position.
Spine Stretch – Hamstrings, Spine
- Start sitting with your legs straight out in front of you on the mat. Your feet should be a bit wider than hip width apart.
- Stretching your arms straight out in front of you, fold your body forward as far as you can comfortably.
Swan/Back Extensions – Chest, Abdominals, Hips, Quads
- Lie on your stomach and place your hands below your shoulders with your palms pressed into the mat. Your feet should be hip width apart with their tops pressed against the mat.
- With your hips against the mat, press into your palms and lift your head and chest up a few inches off the mat as you inhale.
- Exhale and lower your body back to the mat. Repeat, aiming for a higher lift.
Note: For more of a challenge, achieve a back extension by letting your arms rest at your sides and lifting your upper body without the use of your palms.
Calf Stretch – Calves
- For this exercise, you will need an exercise band. Start sitting with your legs out in front of you on the mat.
- Hook your exercise band around one foot, just beneath the toes, so that your foot flexes upward.
- With your back straight, pull the band to stretch your calf.
- Switch sides and repeat.
Mermaid Side Stretch – Sides and Hips
- Start sitting on your legs bent to one side. Keep your hips and shoulders squared.
- Reach your arms up and out to your sides.
- Lean to the side opposite to your feet. Bend until you can support yourself on the mat with one arm. Stretch your other arm over your head.
- Gently come back up to a seated position, supporting yourself with the arm on the mat.
- Bend slightly to the other side with your other opposite stretched out over your head.
- Repeat several times and switch sides.
We hope you’ll enjoy these exercises. If you keep up with them regularly, you’ll have your flexibility back before you know it!
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