Increase Your Flexibility With These 10 Active Stretches

Disclaimer: Today’s post features gifted athletic clothing from Hylete. As always, all opinions expressed are genuinely my own.

A healthy lifestyle is all about habits that you commit yourself to on a consistent basis. Some of my healthy habits are doing some kind of exercise every day, eating lots of whole foods, staying hydrated and going on daily walks.

I stretch every single day in some shape or form – whether I do an entire yoga practice, stretch for a few minutes before or after a workout, or end my night with some stretching while in front of my television to help de-stress from the day.

My favorite stretches to perform are active stretches. Simply put, active stretches increase flexibility through movement using no external forces, versus simply holding a position and/or using an external force like a prop or stretch partner. Active stretching has many benefits, including:

• Aiding in injury prevention
• Providing pain relief
• Making the body feel loosened up
• Increasing pliability
• Faster workout recovery time
• Helping to improve posture
• Straight up feels good to do!

10 Active Stretches to Increase Flexibility & Reduce Stiffness

Today I’m sharing 10 active stretches I love & routinely do that are great for increasing blood flow and flexibility. The stretches are yoga asanas that are essentially two-part. Alternate back and forth between the two movements to complete stretching reps. Perform 10 complete reps of each stretch (on each side if applicable), and hold each asana for at least one inhale/exhale, or a few seconds longer if that feels good to you.

Trust me, you’ll feel rejuvenated and refreshed by the end of this stretch session! 

Featuring HYLETE Athletic Apparel

In this stretch series, I’m wearing HYLETE athletic performance apparel. Their clothing is super soft & functional, and perfect to throw on no matter what exercise I have on my agenda for the day – whether I’m doing a tough HIIT class, stretching out with some at-home yoga, sweating it out with a kickboxing workout, or hitting the trails with my family.

Pictured in this post, I’m sporting black fleece-lined athletic tights – perfect for cold weather training! I’m looking forward to wearing them this winter when I walk my dog (though not looking forward to winter temps!). I’ve been living in New England for a couple of years, and have found that the only thing that often winds up being cold on our daily walks in the winter is my legs. I have a feeling these tights will get a lot of use, and they also come in an olive color that I like.

I’m also wearing HYLETE’s Valena Crew and their Medallion Hoodie, which comes in a variety of colors for both women and men. I love having comfy hoodies to throw on over tanks and short sleeved tops.

Ok, let’s get to it!

Standing Forward Fold to Flat Back Lift

This calming posture gives the hamstrings and legs in general a nice stretch, while also lengthening the back and neck. Perform a standing forward bend by starting with feet hips-width distance apart, folding forward from the hips. Bring your fingertips all the way to the ground if doable. On an inhale, move to a flat back stretch by coming to a long straight spine with your hands on your shins. On your exhale, keep your spine long as you forward fold over your legs again.

Cat to Cow

Oh yes, the good ole cat to cow stretch! This one is especially great for those of us who are chronically sitting, on a computer, or carrying kiddos around all day long, because it relieves neck and back tension.

Begin with hands and knees on the floor, with your knees under your hips and wrists under shoulders. Move into cow by taking a long inhale, arching the back, and lifting the head and tailbone slightly up to the sky.

On your exhale, move into a cat stretch by rounding your spine up towards the ceiling, tucking your chin towards your chest, and let your neck release.

Learn more about proper cat-cow technique here.

Child’s Pose to Upward Dog

Child’s pose to upward dog has recently become one of my favorite active stretches. Start in child’s pose by kneeling on the floor with knees hip-width apart, lowering your torso between your knees. Extend your arms in front of you with your palms facing down, and relax your shoulders toward the ground.

On an exhale, move your upper body forward with palms planted on the ground and arms still straightened. Look forward and slightly lift your straightened legs off the ground.

Downward Dog to Plank

This sequence is one of my favorites to do at the beginning of a yoga practice. To get into the beloved downward dog pose, start on all fours with the palms spread wide, stacking the shoulders over the wrists. Lift the knees off the ground, starting off with a micro bend (gradually as you warm up the knees will become straighter) and moving the hips high, palms pressing down down into the earth.

Hold downward dog for a breath, then move into plank on an exhale by moving your body into a parallel position to the ground, shoulders over wrists as you hold your gaze slightly in front of you.

Revolved Triangle to Standing with Arms in a ‘T’

Revolved triangle stretch works the back and leg muscles, stimulates digestion since it’s a twisting posture, and feels oh so nice if you tend to hold tension in your back.

Start by facing the long side of your mat, standing with your feet 3-4 feet apart, heels in line with each other and toes facing forward. Turn your right foot 90 degrees to point towards the short end of the mat and your left foot in a bit.

Ground through your feet, engage your legs and abs, and lengthen the spine as you inhale. Hinge through your hips as you bring your upper body parallel with the floor, raising the left arm up. Keep reaching the left arm up towards the sky, lengthening the spine and the back of the neck, while stretching the right hand down to the ground or a block (either on the outside edge of your left foot, or on the inside if that feels better to you).

Return to standing with arms in a ‘T’ shape on your exhale.

Pyramid Pose to High Lunge

Lengthen and strengthen your legs with this active stretch, which requires balance and focus. Start standing, then step your right foot back a few feet, turning your foot to slightly face out. Fold forward and drape your upper body over your left thigh, placing your hands on the ground on either side of your front foot (can use blocks). Press your back foot into the floor as much as you can.

On your exhale, bend the front knee and transition into a lunge position, bringing your arms up overhead.

Get more details on pyramid pose form here.

Elbow Plank to Dolphin

Dolphin pose feels wonderful on the shoulders, where I can easily get tight! To do this active stretch, begin in a strong elbow plank with toes on the ground, legs straight and parallel with the ground and core engaged. Hands should be either clasped shoulder-width apart as pictured or with palms facing down in line with your elbows. To transition to Dolphin, on your exhale, lift your hips and hike your booty up to the sky while keeping your legs straight and engaged.

Check out this article for further details on form.

Alternating Supine Spinal Twist

Spinal twists are such a relaxing, feel-good stretch. I like to make it an active stretch by rotating from side to side while practicing deep breathing.

Lying on your back, bring your legs up with knees bent to 90 degrees, legs touching. Arms should rest out to the sides with the palms facing down in a ‘T’ position. Rotate both legs to the right side, gently touching the ground. Turn your head and gaze to the left. Take a deep inhale & exhale, bring your legs back to table top, and repeat on the other side.

Revolved Heron Pose Variation with Spinal Twist Rotation

Heron pose is somewhat new in my rotation of most practiced stretches, and I prefer the pictured variation with the resting foot facing inwards. To perform it, start in a seated cross legged stretch. Bend your left knee and take hold of the left foot with both hands. While opening the chest and keeping your spine long, begin to straighten your left leg in front of you. Exhale as you bring your straightened leg closer to the chest.

To perform the spinal twist, grip the outside of your left foot with your right hand. Straighten the left arm out behind you, gaze following.

Alternating Ninja Lunge to Standing Wide Legged Fold

Ninja lunges are a great hip opener that require some balance. Begin in a wide leg forward fold with both feet slightly turned in and your knees slightly bent, hands touching the ground. Walk your hands over to the left side and bend your left leg as you keep the right leg straight. Keeping your core tight, allow the right knee and foot to turn up towards the sky, leaning your weight onto your left foot and hands. If you’re able to, lift your hands off the ground and place your palms together in a prayer position.

Return to a wide legged forward fold and repeat on the other side.

I hope that you enjoy these active stretches as much as I do!

Looking for more exercise inspiration? Check out these articles: 

• 3 At-Home Kickboxing Workouts to Try
• The Ultimate Leg & Booty HIIT Workout
• An At-Home Halloween Inspired Workout
• The 10-Move Medicine Ball Routine