You need also to make three rounds : 10 contractions followed by a hold of 15-45 seconds. Sit against a wall with a towel rolled between the wall and your lower back if you need support. Cobra stretch A Cobra stretch is another yoga pose that people commonly use to improve flexibility: Lie on the stomach facing the ground. Take a deep breath and give these flexibility boosters a try. Hold the pose for 3 to 5 seconds, depending on your ability, then return to the seated position. Stand behind a chair with your legs about shoulder-width apart. I already have my splits, can touch my knees with my forehead and do a needle. The research is mixed on what is best. All of these areas are used in your daily activities, and while running or biking. Applying your flexibility is the fun part. ... Place the hands on the right lower leg and slowly bend forward towards the legs; Hold for 10-15 seconds and repeat on the other side . What do I do if I cannot sit cross-legged? Use your breathing to control the stretch. One stretch you can try is the butterfly stretch. 1. Love all the pictures explaining and showing how to do it. These muscles are used when you’re playing sports or running. \"Tight muscles can cause undue strain on the neighboring joints during normal daily function, or they themselves can become injured,\" Sasha Cyrelson, D.P.T., clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF. Point and flex the foot 3 times and perform 3 ankle circles in each direction. Check out wikiHow's article on. Proceed with 5 to 10 repetitions. Begin seated on the floor, knees bent out to your sides and soles of your feet touching. Adding this twist to your practice can improve digestion as well as spinal flexibility. Don’t jerk or bounce, as jerky or quick stretches can hurt your muscles. But like getting stronger, faster, or better at anything in your life, you've gotta work at it, a That being said, if you're extremely stiff, that won't help you. Pull one knee into your chest and allow your other leg to hang freely. It’s okay to bend your knees and go very easy when you’re just starting out. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/67\/Improve-Your-Leg-Flexibility-Step-1.jpg\/v4-460px-Improve-Your-Leg-Flexibility-Step-1.jpg","bigUrl":"\/images\/thumb\/6\/67\/Improve-Your-Leg-Flexibility-Step-1.jpg\/aid3179983-v4-728px-Improve-Your-Leg-Flexibility-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"