Flexibility is an important component of physical health and exercise performance. Flexibility exercises can improve muscle extensibility and joint range of motion, helping enhance exercise efficiency and reduce injury risk.
Although flexibility exercises alone do not significantly affect blood glucose levels, integrating them into other activities can better improve physical function and help with glycemic control.
Here are 5 simple flexibility exercises you can do at home:
Cat-Cow Stretch – Improves spinal mobility
Support yourself on hands and knees, with shoulders, hips, knees and ankles aligned.Inhale to arch your spine upward segment by segment; exhale to tuck your chin and round your back.Repeat dynamically 8–10 times.
Upward-Facing Dog – Stretches the front of the torso
Lie prone on the floor, then lift your torso using your hands for support.
Child’s Pose – Stretches the back of the torso
Kneel on the mat with feet shoulder-width apart, tops of feet flat on the mat.Lean forward, bringing your abdomen close to your thighs, stretch your arms forward with palms facing down.
Lunge Stretch – Stretches the hip flexors
Step into a lunge position: front hip and knee bent at 90°, back thigh vertical, lower leg and top of back foot pressed into the floor. Keep your pelvis neutral and gently shift forward. Alternate sides.
Seated Forward Fold – Stretches the back of the lower body
Sit with legs straight forward, toes pulled back.Hinge at the hips to fold forward, and hold the tops of your feet.Inhale to lengthen your spine; exhale to engage your core.
All flexibility exercises should be performed slowly and in a controlled manner, gradually increasing the range of motion.
Frequency: 2–3 times per weekHold each stretch for 10–30 seconds per repetition; repeat 2–4 times per exercise, with a total stretching time of at least 60 seconds for each movement.
Reminder:
You have stretched effectively if you feel muscle tension or mild discomfort during stretching, and a sense of relaxation in the limbs afterward.