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Wall workout: Stretching exercises you must do to build your flexibility

Updated on:17 August 2021, 16:09pm IST
Exercising doesn't necessarily need props and equipment. You can take the help of your house’s walls, and gain flexibility. Check out how!
exercises for hunchback
Use the walls of your house as a bridge towards a more flexible body. Image courtesy: Shutterstock
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When we think of fitness, the first thing that comes to mind is strength and cardio, but have you ever realiZed the importance of flexibility? Well, if you are looking to make your workouts safer and efficient, it is imperative to improve your flexibility and reduce the tightness in your body. You should incorporate some stretching exercises into your daily workouts. If you are a beginner or if you are looking to get a deeper stretch, you can also try various props such as yoga blocks, straps or the good ol’ ‘wall’.

For months, we have been mostly confined to the four walls of our homes, giving easy access to the simplest fitness prop and making stretching easier and more convenient.

So if you are struggling with your flexibility, try doing these wall stretches daily:

1. Static hamstring stretch

This stretch is good if you are looking to increase flexibility and improve the movement in the hip. Start by lying on your back with your bottoms close to a doorway or a wall divider. Now raise one leg against the wall next to the door frame or divider. Your other leg should be straight on the floor. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds and then switch legs. Repeat this 3 times.

Also, read: Make note of these 11 morning stretches to get rid of pain and stiffness at the start of your day

2. Calf Stretch

This stretch helps prevent injury to the ankle and the many little muscles that help stabilize the ankle. Stand facing the wall at an arm’s length away. Now bend one knee and put your foot forward, ensure your other foot is back and your knees are stretched. Use your arms to hold yourself against the wall and belly firm and lean until you feel a stretch in the calf muscle of your back leg. Hold it for 20 to 30 seconds and switch sides.

wall stretching exercises
Image courtesy: Meenakshi Mohanty
3. Hip flexors stretch

Flexible hips and hip flexors are a must if you want to do a split. Start by placing your right foot against the wall and left foot on the ground in front of you. Make sure to lower your hips till you feel a stretch in the front of your left hip. Ensure your right knee is directly above your ankle. Stay like this for five breaths and then slowly release. Repeat with the other leg

4. Upper back prayer

This stretch is good for anyone looking to increase mobility in their upper back. Begin by standing straight facing a wall. Now keeping your back and legs straight, bend from your pelvis until your chest is parallel to the ground. Using your hands, push into the wall and stretch your hips backwards. Do this for 30 seconds.

wall stretching exercises
Image courtesy: Meenakshi Mohanty
5. Doorway Pectoral Stretch

Doing this stretches regularly can help improve your posture and increase movement in your shoulders. Using an open doorway, stand raising your arm up to the side. Bend at a 90-degree angle with palms forward, resting on the door frame. Now move forward slowly with one foot. You should feel the stretch in your shoulders and chest. Hold this position for 30 seconds and then relax.

Meenakshi Mohanty Meenakshi Mohanty

Combining fitness with unperturbed inspiration, Meenakshi is an eclectic Delhi-based fitness trainer who brings together a wide gamut of exercises and paradigms to promote the most holistic and healthy lifestyles amongst conscious-dwellers.