{"id":126050,"date":"2025-09-02T00:52:20","date_gmt":"2025-09-02T00:52:20","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/126050\/"},"modified":"2025-09-02T00:52:20","modified_gmt":"2025-09-02T00:52:20","slug":"if-you-think-youre-not-flexible-try-these-7-moves-to-loosen-up","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/126050\/","title":{"rendered":"If You Think You’re “Not Flexible,” Try These 7 Moves to Loosen Up"},"content":{"rendered":"

If you buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside.Learn about Outside Online’s affiliate link policy<\/a><\/p>\n

All you need is a doorway, a chair, and a stretching strap<\/p>\n

\"woman<\/p>\n

(Photo: Ayana Underwood\/Canva)<\/p>\n

Published August 31, 2025 03:00AM<\/p>\n

Doing the splits and folding your forehead onto your thighs are cool party tricks, but the best flexibility benefits are functional\u2013and you don\u2019t need to be Gumby to reap them.<\/p>\n

There are two main perks of adding a flexibility routine to your workout plan, according to Peter Mason<\/a>, a Wyoming-based physical therapist and adjunct faculty member at Augustana University.<\/p>\n

The first perk: when you release tight muscles, they can achieve their optimal length, allowing them to work more effectively. That\u2019s because they\u2019re able to produce more force and operate more efficiently, Mason says. This can translate to better performance in sports\u2013from running to cycling to climbing.<\/p>\n

Better muscle function can also enhance your ability to tackle everyday tasks, such as chasing your toddler around or hauling laundry up the stairs.<\/p>\n

The second perk: better flexibility reduces the pain that comes from tight, stiff muscles, Mason says. This can translate to less discomfort as you move about your day, since you won\u2019t be plagued by achy hip flexors<\/a> or knots in your upper traps<\/a>.<\/p>\n

Anyone Can Get More Flexible with the Right Stretch Routine<\/p>\n

The best part is that you can improve their flexibility with consistent stretching. Yes, this includes even the tightest and stiffest among us. By regularly incorporating static stretches (those where you get into a position that passively lengthens a muscle, and then pause to hold that position), you can relax chronically tight muscles. Mason likens it to silly putty: \u201cIf you pull it slowly, it will steadily deform over time,\u201d he says. Essentially, by applying a sustained (not abrupt) load to your muscles, you can eventually stretch them out, he explains.<\/p>\n

Just Make Sure You Don\u2019t Push Yourself Too Hard<\/p>\n

The key is to pick moves that are doable for your current level. That\u2019s because forcing your way into a stretch can up your chances of injury\u2013and it\u2019s also just ineffective.<\/p>\n

Instead of copying your yoga instructor or your wildly bendy friend, try the seven moves listed below. They\u2019re beginner-friendly stretches designed to loosen up areas of the body that are commonly tight, and you don\u2019t need the talents of a Cirque du Soleil performer to pull them off. All you need is a doorway, a chair, and a strap.<\/p>\n

A 7-Move Flexibility Routine<\/p>\n

Complete the stretches in the order listed below. Hold each for 30 seconds per side, then repeat once or twice more, before moving on to the next stretch on the list. (As you get comfortable with these moves, increase the duration to 60 seconds per side.)<\/p>\n

Think about melting into the stretches, Mason advises. To get the maximum benefit, you need to be able to relax into these poses. If it feels like you\u2019re forcing or fighting the movement, ease up.<\/p>\n

You can do this routine every day. If pairing it with a workout, do these stretches afterwards as part of your cooldown. You can also sprinkle them into your day as one-offs instead of as part of a circuit.<\/p>\n

What You Need to Perform This Routine:\u00a0<\/p>\n

1. Doorway Stretch<\/p>\n

The doorway stretch targets your pectorals (chest muscles), which are commonly tight in people who spend a lot of time in a forward, rounded position, including cyclists, desk workers, and anyone tethered to their smartphone. It\u2019s good for inflexible folks because you can dial down the intensity of the stretch by simply reducing the forward lean.<\/p>\n

How to Do It:<\/a><\/p>\n

Standing next to a doorway, bend your right elbow to 90 degrees with your fingers pointing up.
\nRest your right forearm on the doorway with your elbow slightly below shoulder height. Let your left arm hang by your side.
\nLean forward slightly and rotate to the left until you feel a stretch in the right chest and shoulder.
\nHold for 30 seconds.
\nSwitch sides and repeat.<\/p>\n

2. Kneeling Lunge with Side Bend<\/p>\n

This move lengthens your iliopsoas, a muscle group that helps flex the hips and connects to the lower back. Many people experience tightness in the iliopsoas due to prolonged periods of sitting, which can contribute to back and hip pain. Hip flexor tightness is also common in runners and cyclists. This stretch delivers a gentle way to combat that. It also lengthens the tensor fascia lata (another hip flexor muscle), obliques (muscles on the sides of your torso), and quadratus lumborum (a deep trunk muscle).<\/p>\n

How to Do It:<\/a>\u00a0<\/p>\n

Start in a kneeling position with both knees on the ground. Step your left foot forward, plant it firmly on the ground, and bend your left knee to a 90-degree angle. You\u2019re now in a kneeling lunge position.
\nReach your right arm up and over your body as you tilt your torso slightly to the left. Stop when you feel a stretch at the front of your right hip and on the right side of your torso.
\nHold for 30 seconds.
\nSwitch sides and repeat.<\/p>\n

3. Thoracic Extension Over Chair<\/p>\n

This stretch helps open up your thoracic spine, which includes your upper and mid back, through extension. It can alleviate tightness caused by activities such as hunching over at a desk, scrolling on your phone, or cycling in an aero position<\/a>. Doing it in a chair provides support for the lower back so you don\u2019t strain that area.<\/p>\n

How to Do It:<\/a>\u00a0<\/p>\n

Sit tall in a chair with your lower back pressed against the backrest and your feet flat on the ground.
\nPlace your hands behind your head and keep your neck in a neutral position.
\nWhile keeping your lower back pressed into the chair, arch your upper back over the top of the chair.
\nYou should feel a stretch in your upper and mid back.
\nHold for 30 seconds.<\/p>\n

4. Supine Figure 4<\/p>\n

The Supine Figure 4\u00a0stretches your butt muscles, specifically your piriformis, glute medius, and glute minimus. These areas can become tight with prolonged sitting. Performing the stretch on your back (versus standing or in a chair) is more beginner-friendly, as the ground supports your back and you can modify the movement to be less intense by simply stepping your feet out and lessening the bend in the knees.<\/p>\n

How to Do It:<\/a><\/p>\n

Lie on your back with your knees bent and feet firmly planted on the ground, arms resting by your sides.
\nLift your right leg and rest your right ankle on the top of your left thigh. Place your left hand in the crook of your left knee (you can use both hands if needed) and gently pull the left knee toward your chest. You should feel a stretch in your right glute.
\nHold for 30 seconds.
\nSwitch sides and repeat.<\/p>\n

5. Supine Hamstring Stretch with Strap<\/p>\n

Grab your strap! With this move, you\u2019re lengthening the hamstrings, which shorten up from lots of time spent sitting. There are a bunch of different ways to stretch the hamstrings. This variation is good for folks who aren\u2019t super flexible, since the supine position helps alleviate any discomfort you may feel in your back when stretching the hamstrings. The strap also makes the stretch more beginner-friendly, since it allows you to manipulate the intensity without compromising your form.<\/p>\n

How to Do It:<\/a>\u00a0<\/p>\n

You need a firm strap, like a belt or rope. Lie on your back and loop the strap around the middle of your right foot.
\nHolding the strap firmly with both hands, flex your foot and extend your right leg straight up. You should feel a stretch in your right hamstring; it\u2019s OK if your leg isn\u2019t fully straight.
\nHold for 30 seconds.
\nSwitch sides and repeat.<\/p>\n

6. Prone Quad Stretch with Strap<\/p>\n

Tight quads are a common complaint among desk workers and endurance athletes who rely heavily on this muscle group, including runners and cyclists. This stretch loosens them up from a supported position\u2013by lying on the ground, you remove the balance challenge inherent in the classic standing quad stretch. Plus, the strap makes quad stretching accessible to folks who struggle to bring their heel to their butt in that traditional standing quad stretch.<\/p>\n

How to Do It:<\/a>\u00a0<\/p>\n

Lie on your stomach with a strap looped around your right foot.
\nHold the strap firmly with both hands and use it to pull your right foot towards your right glute. Stop when you feel a stretch in the right quad.
\nHold for 30 seconds.
\nSwitch sides and repeat.<\/p>\n

7. Child\u2019s Pose<\/p>\n

This classic yoga pose<\/a> helps gently lengthen several areas at once, including the neck<\/a>, back, shoulders, hips, and ankles. If you struggle to hold this pose comfortably, you can make it easier by placing a block or blanket underneath your forehead. That will reduce strain on the lower back.<\/p>\n

How to Do It:<\/a>\u00a0<\/p>\n

From an all fours position, push your hips back so your glutes rest on your heels.
\nOpen your knees to deepen the stretch.
\nReach your arms forward, pressing your palms into the ground, and lower your forehead to the ground.
\nYou should feel a stretch in your shoulders and back, especially the lats, which sit beneath your shoulder blades and extend from the mid to lower back.
\nHold for 30 seconds.<\/p>\n

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