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Tight hamstrings? Stiff hips? Time to loosen up.

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EVERY WEEK
7 NEW EXERCISES

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Start standing with your feet together.

Take a big step forward with your left foot, so that you are in a staggered stance.

Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh.

Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.

Hold for 30 seconds to 2 minutes.

Repeat on the other side.

Stretches hip flexors, quads, back

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Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.

Bend your right elbow and reach your right hand to touch the top middle of your back.

Reach your left hand overhead and grasp just below your right elbow.

Gently pull your right elbow down and toward your head.

Switch arms and repeat.

Stretches neck, shoulders, back, triceps

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It doesn’t matter why you need to do the splits - for a special occasion, perfect stretching or health benefits . Whatever you think, know that it’s really not that difficult to sit on a string. If you regularly perform several effective exercises

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Lie on your back with your feet flat on the floor.

Cross your left foot over your right quad.

Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.

When you feel a comfortable stretch, hold there.

Hold for 30 seconds to 2 minutes.

Switch sides and repeat.

Stretches hips, glutes, lower back, hamstrings

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Start on all fours.

Slide your knees wider than shoulder-width apart.

Turn your toes out and rest the inner edges of your feet flat on the floor.

Shift your hips back toward your heels.

Move from your hands to your forearms to get a deeper stretch, if possible.

Hold for for 30 seconds to 2 minutes.

Stretches neck, shoulders, back, triceps

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Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.

Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.

Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.

Bend your knees and roll up when you're done.

Stretches neck, back, glutes, hamstrings, calves

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Sit on the floor with both legs extended in front of you.

Cross your right leg over your left, and place your right foot flat on the floor.

Place your right hand on the floor behind your body.

Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.

If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.

Stretches hips, back, glutes

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YOU CAN DO IT

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Stretches for the Inflexible! Complete Beginners Flexibility with Nico | Dance, Gymnastics, Splits

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Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.

Let your leg rest flat on the floor.

Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.

Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you're super tight.

Hold for 30 seconds to 2 minutes.

Repeat on the other side.

Stretches hips