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Easy Stretching Routine to Improve Your Flexibility

This easy stretching routine includes simple poses that’ll help improve your flexibility over time.
woman stretching outdoors
February 2023. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn’t looked back.

woman stretching outdoors

Stretching helps improve flexibility and keeps your ligaments, joints, and muscles supple. And if you exercise regularly, it can help alleviate soreness following a workout.
It’s best to stretch consistently if you’d like to improve your flexibility, so we’ve selected five easy poses to incorporate into your daily routine. Ready to get flexy?

Quick and Easy Stretching Routine

The following stretches can be done in any order you prefer. Do three sets each, holding your first two sets for 20 seconds and your final set for 25 seconds.
Before this stretching routine, it’s essential to warm up your muscles for at least 10 minutes. Your warmup might mean going on a walk, doing a simple bodyweight workout (try squats, lunges, pushups, and planks), or hitting the elliptical in the gym.
Warming up before stretching helps get the blood flowing in your muscles and reduces your risk of injury. If you’ve heard it the other way around, don’t believe it! The myth that you should stretch before exercise does not reduce your risk of injury.

In addition, if you feel pain during any of these stretches, stop and back off! You should never feel sharp or intense pain during a stretch. Talk to your doctor if the pain persists after you’ve reduced the stretch.

Standing Forward Fold

Standing forward fold stretch
The standing forward fold is a staple of yoga and stretching routines everywhere and with good reason! Many people have tight hamstrings, which can cause back pain, hip pain, and an increased risk of injury. They’re common in people who spend long periods sitting.
You’ll begin standing with your feet hip-width apart to do a forward fold. Brace your core lightly and hinge at the hips to fold forward. Allow your arms to reach toward the floor or grab your elbows with opposite hands as you hold the stretch.
Always relax the back of your neck as you stretch and keep a slight bend in your knees. For a variation that you can do in addition to this stretch, try bending your knees more deeply and allowing your stomach to drape over your thighs to relax your lower back muscles.

Lying Spinal Twist

Twists help maintain your spinal health, stretch your muscles, and promote digestive health. You can do this lying spinal twist in bed or on the floor – if you have hard floors, a yoga mat or towel will make it more comfortable.
Don’t be alarmed if you feel or hear popping as you twist. This is a sign that your back has readjusted from the movement. However, it would be best never to force your twist deeper than is comfortable.
Start by lying flat on the ground, and then bring your knees to your chest. From this position, keep your legs together as you adjust so that your thighs are vertical and your shins are parallel to the ground. Then slowly let your legs lower towards one side as far as they can, relaxing your torso as you move into the stretch.
If your legs don’t touch the ground in the twist, place a pillow, rolled-up towel, or yoga block under them so they have something to rest on as you relax. Then, repeat the twist on the other side to complete one set.

Standing Side Bend

A standing side bend helps move your spine and stretch your upper body – primarily your latissimus dorsi, one of your largest muscles. It also helps promote good posture and strengthen your core muscles.
Start by standing straight up with your feet hip-width apart and your core engaged before doing the standing side bend. Then lift your arms straight up over your head and grasp your left wrist in your right hand. Keep your core engaged as you gently tilt your body to the right and allow your right hand to pull your left wrist lightly.

Switch hands and repeat the stretch to the other side to complete one set. You can also do this stretch while seated on the ground or in a chair.

Neck Stretch

Most of us are familiar with neck aches. And if you’re rolling your neck just reading this, you know what we mean! Neck tension is common in anyone who sits for long periods or spends a lot of time on their phones.

Start seated on the ground or in a chair with your back straight, chin lightly tucked, and shoulders balanced over your hips before you stretch the neck. Next, slowly tilt your right ear toward your right shoulder, keeping the eyes looking straight forward until you feel a stretching sensation. To intensify the stretch, you can move your left arm away from your body slightly while keeping your hand on the floor or arm of the chair.

As you hold the stretch, don’t move your head forward or backward, only to the side. For more of a stretch, you can place your right hand on your head and think of pulling your ear away from your shoulder, but you should never use your hand to push your head down into a deeper stretch.

Repeat the stretch on the other side to complete one set. And remember, stop when you feel a stretch instead of trying to achieve a specific shape!

 Sphinx Pose

The sphinx pose comes from yoga practice, and it helps engage the muscles in your core and upper back while you stretch your abdominals. This pose can help build back and core strength that eases neck tension over time while allowing the front of your body to become more flexible.

If you have lower back problems, be cautious as you move into this stretch and stop if you feel any pain in your lower back.
To do the sphinx pose, lay on the floor on your stomach with your legs hip-width apart. Prop your upper body up on your elbows, bending them at a 90-degree angle and keeping your forearms pointing forward with your palms on the ground. Your shoulders should be directly above your elbows with your chin tucked.

In this position, press your hands and elbows into the floor and imagine pulling your chest forward and up slightly. Then, lightly press the tops of your feet into the floor as you engage your legs.

What to Do for Other Aches and Pains

Stretching can do wonders for your body, but it doesn’t fix things immediately and may not eliminate all your aches and pains. So instead of expecting results in a few days, try stretching after every workout or every day and give it time.
In the meantime, wear your Kailo Pain Patch whenever you’re feeling discomfort. Kailo is designed to relieve pain in seconds, and you can wear it anytime, anywhere. In addition, participants in a recent clinical study showed a significant increase in quality of life when switching to Kailo from oral medication! And 99% of patients felt pain relief within 10 minutes of using Kailo.

Disclaimer: Kailo should not be used if you have a pacemaker or if you are pregnant. Always consult your doctor or health care professional before using Kailo.

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Everything You Need To Know About Kailo

We offer a no-hassle, no restrictions, 100% money-back guarantee on our patches.

Over 90% of our customers have found an increase in comfort. Our goal is to help everyone get relief. If you feel Kailo isn’t working for you within 90 days or Flex is not working for you within 30 days,​ we’ll gladly take it back. Element has a 90 day return policy and a lifetime warranty so try it risk free!

Before returning your Kailo, we would love a chance to make sure you’ve found the correct placement. Please contact us at support@gokailo.com

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These are the most common ailments customers suffer from. Please contact us if you would like information about Kailo’s effectiveness / use for other ailments.

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On January 30, 2022 Pain Relief Technologies LLC and Kailo Pain Patch® announced the IRB-Approved PREVENT study’s final results. The trial produced positive results in patients with mild, moderate, and severe pain conditions, with resounding support from nearly all participants.

Check out the full results published in the international peer-reviewed journal Anesthesia and Pain Research. The research article includes everything you need to know about the study procedures, assessments, patients, methods, and outcome of the trial.

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RETURN POLICY

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Returns

We hope you will be happy with your purchase. If for any reason you are not satisfied, we hope to make it right. Please review our return policy below, select a preferred method of contact and we’ll do our very best to accommodate your return.

Reducing pain is your first priority and it is also ours. We have designed our return policy to promote that.

 

These are our return policy best practices:

  • Take all of the time offered in our return policy to allow you time to find the right placement for your patch.
  • Simply contacting us before the return policy window is over and getting started on the steps gives you access to a full return.
  • If your purchase included any “Free” patches, you must return the free patches to receive reimbursement for the paid patches.
  • We offer returns on gifted products. An order number will be required to process a return. Gift recipients are not entitled to the refund.
  • If you send products to us for a refund and you haven’t followed the return policy steps, we will not ship the products back to you.
  • We offer return shipping labels for domestic purchases of The Element Patch only. All other products must be returned at the customers’ expense.

     

RETURN POLICY STEPS

First Step: Contact our customer service team at support@gokailo.com and let them know that you’d like to return your products.

Second Step: Our customer service team member will ask you some questions about your efforts to reduce pain using our patches. Please work with us through this process because we want to give you the best opportunity possible to eliminate your pain. They will ask you:

  1. Have you seen our placement videos that give you ideas of where to place the patch for your specific pain?
    CLICK HERE TO SEE THE PLACEMENT VIDEOS
  2. Have you scheduled a 20 minute video call with our placement concierge service because sometimes it requires a demonstration to get the correct placement?
    CLICK HERE TO SEE THE CONCIERGE APPOINTMENT SCHEDULE

Third Step: Our customer service team will send you a return authorization form. If you are returning The Element patch and live in the U.S., our customer service team will also provide you a prepaid envelope to return the product.

 

Fourth Step: Mail your product(s) to the address on the return authorization form within 2 weeks from the time we email you the return authorization form. See the detail below about return policy lengths by product and what should be returned.

 

Fifth Step: Our returns team will receive your return, compare it to what you purchased, and refund you according to what you returned. Once returned products are received, refunds are issued within 3-5 business days to the credit card that was used to make the purchase.

 

 

THE FLEX PAIN PATCH

Return Policy Length: Contact Us Within 30 days
Subscriptions are not eligible for returns

 

What should be returned:

  • The Flex Pain patch
  • Do not return the packaging
  • Do not return any of the 5 free adhesives that came with the patch

 

THE KAILO PAIN PATCH

Return Policy Length: Contact Us Within 90 days
Subscriptions are not eligible for returns

 

What should be returned:

    • The Kailo Pain patch
    • Do not return the packaging
    • Do not return any of the 3 free adhesives that came with the patch
    • Do not return the felt protective pocket

 

KAILO ADHESIVE 10-PACKS

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • As many adhesives as you have remaining. You will be refunded for Adhesives that are unused and undamaged.

 

EXTRA STRENGTH ADHESIVE 10-PACKS

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • As many adhesives as you have remaining. You will be refunded for Adhesives that are unused and undamaged.

 

FLEX ADHESIVE 5-PACKS

Return Policy Length: Contact Us Within 30 Days
Subscriptions are not eligible for returns

 

What should be returned:

  • As many adhesives as you have remaining. You will be refunded for Adhesives that are unused and undamaged.

 

KT-TAPE ADHESIVES

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • Any package of KT-tape that is unopened, unused, and not purchased through a subscription or part of an Element kit can be returned for a full refund.

 

KAILO COHESIVE BANDAGE

Return Policy Length: Contact Us Within 90 Days
Subscriptions are not eligible for returns

 

What should be returned:

    • Any package of Kailo Cohesive tape that is unopened, unused, and not purchased through a subscription or part of an Element kit can be returned for a full refund.

 

THE KAILO ARMBAND

Return/Exchange Policy Length: Contact Us Within 30 days

 

What should be returned:

  • The Kailo Armband
  • Do not return the packaging
  • We offer one size exchange for the Armband if needed

 

NEED ASSISTANCE?

Please email us at the link below and include your name and order number for questions about a previous purchase.

support@gokailo.com

GET IN TOUCH

Kailo is far more than just a business for us. If you need to reach us for any reason, please email support@gokailo.com. A live agent can answer questions about our company, our products, placement help for your specific pain, and order-and-return information.

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