This lower body stretch is particularly beneficial for individuals who wear high heels or engage in activities such as cycling, walking, running, or using an elliptical machine.

• Begin by sitting on the floor with your legs extended in front of you, feet together, knees softly bent, and maintaining a straight back.
• Slowly bend your right knee and lean back if necessary, using your right arm as support behind you. Place your left hand under your left knee and flex your toes towards the ceiling, feeling the stretch in your calf. Hold for five seconds.
• Straighten both legs, keeping them extended in front of you.
• Repeat the stretching routine on the opposite side. Bend your left knee and lean back if needed, using your left arm for support. Place your right hand under your right knee and flex your toes towards the ceiling, feeling the stretch in your calf. Hold for five seconds.

To further improve lower body flexibility, roll onto your back with your knees bent towards the ceiling and your feet flat on the floor.

• Gently bring your right knee to your chest, holding it with your hands to experience a deep stretch. Hold for five seconds.
• Return to the starting position with your back on the floor and your knees bent.
• Repeat the same movement with your left knee, bringing it towards your chest and holding for five seconds.
• Return to the starting position once again.

• Stretching for Back Flexibility

This stretching technique is highly beneficial for relieving low back pain.

• Lie on your stomach with your legs straight, knees softly bent, and feet shoulder-width apart.
• Place your hands under your shoulders, palms facing down on the floor. Push your upper body up, curving your back while keeping your lower body on the floor. Tilt your head back slightly to intensify the stretch. Hold for 10 seconds.
• Lower your upper body back down to the mat and slowly transition to a hands and knees position.
• Keep your knees shoulder-width apart and your back straight.
• While on your hands and knees, tuck your chin towards your chest and round out your back, pushing it towards the ceiling. Feel the stretch through your entire back. Hold for 10 seconds.
• Return to the starting position with your knees shoulder-width apart and your back straight.
• From the hands and knees position, lift your chin upwards, stretching it towards the ceiling, and allow your back to curve downwards. Hold for 10 seconds.
• Return to the starting position once again.

Incorporating these stretching exercises into your routine can significantly improve your flexibility and contribute to a healthier, more active lifestyle. Remember to listen to your body and modify the stretches according to your individual needs and capabilities. By prioritizing flexibility and regular chiropractic care, you can enjoy increased mobility, reduced pain, and enhanced overall well-being.