If You’re Not Flexible, These Are The Only 3 Stretches You Need, To Fix That

If you can’t put your leg behind your head while standing, try doing the splits against a wall first, and progress from there! ← text version of an item from a “if you can’t do this yet, try this first” picture set this writer saw on Instagram once upon a time

So, what if you’re more at the point of not quite being able to touch your toes yet?

From zero to…

Liv, of LivInLeggings fame, has these three starter-stretches that are actually starter-stretches:

Stretch 1: Reverse Tabletop with Foot Tuck Variation

1. Sit on the floor, feet slightly wider than your hips, lean back onto your hands (fingertips pointing outward).
2. Lift your hips towards a reverse tabletop, engage your glutes, and flatten the front of your hips.
3. Add a foot tuck variation by stepping one foot back and pressing your weight forward.

Benefits:

• Stretches multiple muscles, including the soles of the feet.
• Improves foot arches, balance, and stability.
• Loosens fascia, enhancing flexibility in subsequent stretches.

Stretch 2: Squat to Forward Fold

1. Start in a low squat (feet wider than your hips, toes mostly forward).
2. Alternate between a low squat and a forward fold, keeping your hands on the floor or your toes.

Benefits:

• Stretches hamstrings, glutes, and lower back.
• Maintains good form and avoids overstraining.

Stretch 3: Side Lunge with Side Body Reach

1. Begin in a tall kneeling position, step one foot out to the side (toes pointing outward).
2. Lunge your hips towards your front ankle, keeping your tailbone tucked.
3. Add a side body reach by resting your forearm on your thigh and reaching the other arm overhead.
4. For a deeper stretch, cradle the back of your head with your hand, pressing lightly for a tricep stretch.

Benefits:

• Stretches inner thighs, lats, and triceps.
• Improves posture, shoulder mobility, and low squat ability.

For more on each of these plus visual demonstrations, enjoy:

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Want to learn more?

You might also like to read:

Test For Whether You Will Be Able To Achieve The Splits

Take care!