Flexibility isn’t just for athletes and dancers — it’s essential for everyone. Without it, your body becomes stiff, your movements restricted, and pain and injury become much more likely. The good news is that simple, regular exercises can dramatically boost your flexibility and ease existing tension and discomfort.
At LIMBR, we believe movement is medicine. Here are the top 5 exercises we recommend to boost your flexibility, reduce pain, and help you move with freedom every day.
The hip flexors are often one of the tightest muscle groups, especially for people who sit for long periods. Tight hips can cause lower back pain, limit your mobility, and even affect your posture.
How to do it:
Start in a kneeling position with your right knee on the floor and your left foot in front of you, bent at a 90-degree angle.
Keeping your back straight, gently push your hips forward until you feel a stretch through the front of your right hip and thigh.
Hold for 30 seconds to 1 minute, then switch sides.
Why it matters:
Opening up the hip flexors improves overall posture, reduces lower back strain, and enhances hip mobility for walking, running, and everyday movements.
A classic yoga position, Child’s Pose is an incredible stretch for your lower back, hips, thighs, and ankles. It’s also deeply calming for the nervous system, making it perfect for relieving both physical tension and mental stress.
How to do it:
Kneel on the floor with your big toes touching and knees spread apart.
Sit your hips back onto your heels and stretch your arms forward on the floor, lowering your forehead to the mat.
Relax your entire body and breathe deeply for 1–2 minutes.
Why it matters:
This stretch gently decompresses the spine, releases tight hips, and encourages relaxation—making it ideal for people with back pain or those needing to unwind after a stressful day.
Spinal twists help improve spinal mobility, ease back stiffness, and stimulate digestion. It’s one of the simplest but most effective ways to unlock the mid-back and hips, where many people hold tightness.
How to do it:
Sit on the floor with both legs extended.
Bend your right knee and cross it over your left leg, placing your right foot flat on the floor outside your left thigh.
Place your right hand behind you and your left elbow on the outside of your right knee.
Gently twist your torso to the right, looking over your shoulder.
Hold for 30 seconds, then switch sides.
Why it matters:
Improving spinal mobility helps reduce back pain, improves posture, and allows for better rotation and fluid movement in the upper body.
Tight hamstrings are a major cause of lower back pain and restricted movement, especially if you spend a lot of time sitting. Stretching the hamstrings helps unlock your hips and reduce the strain on your spine.
How to do it:
Stand tall with feet hip-width apart.
Keeping a slight bend in your knees, slowly hinge at the hips and fold forward, reaching toward your toes.
Let your head and arms hang heavy to deepen the stretch.
Hold for 30 seconds to 1 minute.
Why it matters:
Lengthening the hamstrings reduces tension in the lower back, improves posture, and allows for better flexibility in walking, running, and climbing stairs.
This dynamic movement stretches and strengthens the muscles around your spine, promoting both flexibility and spinal health. It’s an essential exercise for anyone dealing with stiffness or looking to improve their posture and overall movement quality.
How to do it:
Start on all fours with your hands under your shoulders and knees under your hips.
As you inhale, arch your back, lifting your head and tailbone toward the ceiling (Cow).
As you exhale, round your back, tucking your chin to your chest and drawing your belly toward your spine (Cat).
Flow between these two positions slowly for 1–2 minutes.
Why it matters:
Cat-Cow mobilizes the entire spine, increases body awareness, and helps ease tension in the neck, shoulders, and back.
Incorporating these five stretches and mobility exercises into your weekly routine can create a profound difference. You’ll feel looser, move more freely, experience less pain, and reduce your risk of injury over time.
But consistency is key. Stretching once a month won’t undo years of tightness. Start small—just 10–15 minutes a few times a week—and build the habit gradually.
And if you need expert guidance to go further, LIMBR is here to help. Our assisted stretching sessions provide tailored support to target your tightest areas, speed up your results, and take the guesswork out of the process.
Book your first session today and experience how better movement can change everything.
We offer a diverse range of specialized classes designed to enhance flexibility, mobility, and overall wellbeing.
Whether you’re an athlete looking to improve performance, someone with a sedentary lifestyle seeking more movement, or simply aiming to prioritize your health, our 10 expertly crafted classes cater to all levels.