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‘Alaya Flexiblewalla’: Take inspiration from the actor by practicing these 5 best stretching exercises to improve flexibility

These stretches, when done regularly, can improve your range of motion and increase muscle elasticity.

Alaya F has become an inspiration to many looking to improve their own physical fitness (Source: Alaya F/Instagram)

Alaya F’s dedication to fitness is well known, as she regularly shares her workout routines on social media. One of her recent posts highlighted her flexibility journey, showcasing various exercises that enhance flexibility and contribute to overall body strength. “Alaya Flexiblewalla,” she captioned her video.

As a popular figure who maintains an active lifestyle, Alaya has become an inspiration to many looking to improve their own physical fitness. Flexibility exercises, in particular, are essential not only for improving posture but also for increasing mobility and preventing injuries.

To help you get started on your flexibility journey, the actor shared five effective exercises that target different areas of the body. These stretches, when done regularly, can improve your range of motion and increase muscle elasticity.

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Dr Vajalla Shravani, chief fitness consultant at Tone 30 Pilates, tells indianexpress.com, “Stretching exercises, like the ones showcased by Alaya F, not only improve flexibility but also enhance overall body function and reduce the risk of injuries.”

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A post shared by ALAYA F (@alayaf)

She delves deeper into each of the stretches mentioned by Alaya in the video:

Stretch Name	Target Areas	Benefits	Why It’s Important
Lunge with Spinal Twist	Hip flexors, spine, and chest	The lunge opens up the hip flexors, often tight due to prolonged sitting, while the twist improves spinal mobility and stretches the obliques and shoulders. According to studies, spinal twists can help decompress vertebral discs and improve posture.	It improves overall body coordination and prepares the body for rotational movements, crucial for daily activities and sports.
Forward Fold	Hamstrings, calves, and lower back	Forward folds lengthen the posterior chain (the muscles running along the back of your body). They also calm the nervous system, reducing tension and improving flexibility.	Flexible hamstrings reduce the risk of lower back strain and improve overall mobility.
Toes-on-Wall Calf Stretch	Calf muscles and Achilles tendon	This stretch relieves tension in the calves, which can help improve ankle mobility and prevent conditions like plantar fasciitis. Research emphasises the importance of ankle flexibility in maintaining balance and reducing the risk of falls.	Optimal ankle mobility contributes to better performance in activities like running and jumping.
Triceps Stretch	Triceps and shoulders	This stretch improves overhead mobility and prevents stiffness in the shoulders. It’s particularly beneficial for people with desk jobs or those who engage in weightlifting.	Flexible shoulders enhance upper body strength and prevent rotator cuff injuries.
Standing Quad Stretch	Quadriceps and hip flexors	This stretch alleviates tightness in the quads and promotes better hip alignment. Studies show that regular quad stretching can reduce knee pain by improving the muscle’s length and strength balance.	Flexible quads support efficient movement patterns and reduce the risk of knee injuries.

Common mistakes and how to avoid them

Dr Shravani says, “Common stretching mistakes can hinder progress or lead to discomfort, but simple adjustments can make all the difference. In the lunge with spinal twist, avoid arching your lower back or twisting too aggressively; instead, engage your core and move gently. For the forward fold, don’t excessively round your back or lock your knees — slightly bend them and hinge at the hips.”

During the toes-on-wall calf stretch, she recommends, ensure your heel stays grounded to target the calf effectively. In the triceps stretch, keep your spine neutral and avoid pulling the elbow too forcefully. Finally, maintain proper posture for the standing quad stretch by engaging your core, keeping your knees aligned, and avoiding a forward lean.

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