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The Complete Guide to Flexibility Training: 10 Best Exercises for Increasing your Range of Motion

Want to know the best exercises for improving flexibility? These 10 best exercises will help you increase your range of motion and get you ready for yoga, Pilates, dance, or sports.



TrainingTrai FlexibilityFlex

It is important to note that there are many different types of flexibility exercises. Stretching is the most common type of flexibility exercise but there are also other types like proprioceptive neuromuscular facilitation (PNF) and active isolated stretching. In this guide, we will focus on stretching.

The Importance of Flexibility

Flexibility is important for a variety of reasons. It can help with injury prevention, joint health, and even athletic performance.

Not being flexible has its share of consequences. For example, if you are not flexible enough, then you might not be able to do certain physical activities that require flexibility or you might find that your muscles are constantly tight and sore.

Some people believe that it’s best to stretch before a workout while others think it’s best to stretch after a workout. There are benefits to both approaches so it depends on your personal preference. However, I recommend you stretch before you workout.

Top 10 Best Stretches You Can Do in Your Daily Routine to Increase Your Flexibility

Below are some stretches you can start to become flexible with.


1. Plantar Flexibility Stretch

Plantar flexion is the medical term for the motion of bending the foot down towards the ground. It is a normal motion that most people do when they walk. To stretch the plantar flexors, stand up and place your hands on your hips. Lift one foot off the ground and bend it back until you feel a stretch in the plantar flexor muscle at the inside of your ankle. Hold this position for 10 seconds, then switch to the other leg.

Watch the video below for a similar stretch.

2. Quadriceps Stretch

The quadriceps stretch is an exercise that can be done to stretch the quadriceps. It is performed by lying on the floor, then bending one leg and crossing it over the other knee, grabbing behind your knee, and pulling it towards your chest.

This stretch may also be performed by standing with your feet about a foot apart. Then, both knees can be bent, and you should grab the front of one knee and pull it towards your chest as you stand up.

3. Hamstring Stretch

The hamstring muscles are located on the back of your thighs and they can become tight after sitting for long periods, during physical activity, or due to injury. Tight hamstrings may cause pain in the back of your leg or buttock region, as well as difficulty, walking up and down the stairs.

Similar stretch from Bupa Health

To do the hamstring stretch, first, stand on one leg and place the other foot behind your body. Keep your hands on the hips of your standing leg. Next, bend over to touch the floor with both hands, keeping your balance. Hold for 15 seconds then release and repeat on the opposite side.

4. Lumbar Spine Stretch

The lumbar spine stretch helps to alleviate low back pain by stretching the muscles in the lower back. The best way to do this stretch is to lie on the ground with the arms outstretched and pulled away from the body. Next, press into one hip and then rotate towards that side until a stretch is felt. Hold for 30 seconds, then roll onto your side and switch hips, and repeat as needed.

5. Chest Stretch

The chest stretch is a quick, simple exercise that you can do to relieve muscle tension in the chest. The muscle that is most commonly tight in the chest area is the pectoralis major. To stretch the chest muscles, lie on your back with the arms at the sides, and hands just below the shoulders. Then cross one leg over the other and hold onto your crossed knee. Keep your bent knee close to your chest, and raise it into a pectoral stretch. Hold for 20 seconds then lower back down to rest for 20 seconds before repeating with the opposite leg.

6. Wrist and Forearm Stretch

A wrist and forearm stretch is done by extending the arm out in front of you and then bending the wrist backwards. Gently push with your fingers against your biceps tendon to feel a stretch through the wrist. Hold for at least 30 seconds. Repeat for one minute on each arm.


7. Neck and Shoulder Release

Neck and shoulder release is a stretch that is done to lengthen the neck and shoulder muscles. This can be done by either reaching your right arm over your head, then placing your left hand on the right arm and gently pulling it towards the body. This can also be done by bending over to touch the floor with both hands while letting the back of the head point upwards.

8. Hip Flexor Stretch

The key to the hip flexor stretch is to take your time and be patient. The stretch can be done as either a static or dynamic stretch. Static stretches should be held for at least 30 seconds on each leg, while dynamic stretches can last up to 10 seconds. To do the hip flexor stretch, sit on the ground and cross one leg over the other. Make sure your knee is at a 90-degree angle, and then lean forward to rest your weight on one hand. Take one arm and reach it back so that you can grab your foot or heel with your hand while you pull back with the other hand, using even pressure.

9. Gluteal Muscle Stretches

The gluteal muscle stretch is done by laying on your back, bending the knee of one leg, and bringing it towards the opposite shoulder. This stretches the iliopsoas muscle which includes the psoas muscle, quadratus lumborum, iliacus, and rectus femoris.

10. Ankle Dorsiflexion

It’s important to perform exercises that will strengthen the muscles of the foot and ankle. This will help provide stability and balance when standing, walking, running, jumping, or changing directions. This type of exercise may be done by placing a resistance band around the ball of the foot and then pulling it up towards your calf with both hands.

How Many Stretching is enough?

The most common mistake people make when it comes to flexibility exercises is that they stretch for too long and not enough.


The amount of time you should spend stretching will depend on the type of exercise you are doing. For example, if you are doing a dynamic stretch, then it is usually recommended to hold the stretch for 10 seconds and repeat it 3 times. If you are doing a static stretch, then it is usually recommended to hold the stretch for 30 seconds or more.

In general, it’s recommended that people spit end 10-15 minutes of stretching at least two times per day.


The above stretches will help you stay flexible and agile. Flexibility, in particular, is important for maintaining a healthy and pain-free life.

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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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