Simple workouts to improve your muscle flexibility – Body Goals

Aside from strengthening our muscles, it’s also important for us to make sure that they remain elastic and flexible. Muscle flexibility is not just for athletes, since having flexible muscles gives us a better range of motion, decreases the risk of injuries, and reduces muscular tension. So it is important for us to have workouts that stretch our muscles, as including this in our workout routine will help relax tightened muscles. 

According to Dr. Crystal Roxas, a doctor, fitness enthusiast, and fitness advocate, our muscles become shorter and less elastic as we get older. When this happens, we need to have an active role in maintaining and improving the elasticity of our muscles in order to carry on with our daily activities. Once we loosen up our muscles and make them more flexible, we are more able to adapt to our daily activities much better. 

In an episode of Body Goals on Plus Network, Roxas and fitness trainer Carla Piscoso shared some simple exercises that can be done at home that will improve our muscle flexibility. These stretching exercises include the cat and cow, low lunge, runner’s strength, and lizard pose. To perform these exercises, you need an open space, a mat where you can lie down, a towel, and water for hydration. 

Cat and Cow 

– This particular exercise will stretch your hips, quad, glutes, and hamstrings. To perform this workout, you need to start with a table pose with a neutral spine. Then, lift your sit bones upward and after grounding yourself, drop your belly, and move your chin up. Make sure that your gaze is away from your chest, then press your chest forward. As you exhale, return to the cat pose, round your spine upward and make sure that your chin is pressed to your chest. Relax as you breathe in and breathe out, and repeat this continuously for 1 minute.  

Low Lunge 

– To do this workout, you need to set your right foot forward and keep your left knee on the floor. Then, reach your arms up to perform the low lunge and make sure to maintain a high angle in your front knee and keep your back straight. Slowly inhale and exhale while holding the position for 5-10 breaths.   

Runner’s Stretch

– To perform this workout, bring your left knee back and make sure that it is aligned with your hips. Make sure to keep your right left straight and that your knees are still in line with your hips. Keep your back neutral, and your hands should be parallel to your shoulders. While doing this workout, you will feel the stretch in the right hamstring, and breathe and hold the position for 5-10 breaths. 

Lizard Pose

– This workout, which is designed to open up the hips more, will start when you step your right foot to the outside of your right hand and bring your hands down to the mat. You can also choose to go all the way down on your forearms and lay your forearms flat on the mat. While you hold the lizard pose, hold this position for 5-10 breaths. While doing this workout, you will feel the sensation, the lengthening and stretching of your joints and hamstring areas. 

While performing these stretching exercises, you need to embrace the sharp, energizing flow that they will have on your body, as this will allow you to be flexible and move better so that you can easily accomplish your daily tasks and activities. For more fitness tips, follow FamilyWise Asia on Facebook, Instagram, or visit our website at 

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