The capacity to move your joints through their full scope of movement permits you to perform fundamental duties utilizing appropriate structure, which thus can diminish the burden on your joints, reduce torment, and work on your athletic execution. Exercises for flexibility work magic when done perfectly. Flexibility isn’t only for gymnasts, but instead for everybody. Moreover, it is a significant piece of a standard exercise routine since extending after a gym routine loosens up fixed muscles.
But, how can one know whether you’re flexible or not? Well, let us perform a few exercises for flexibility check.
Exercises for flexibility (activity 1)
Try touching your toes without bending your knees. Can you do it easily, or do your hamstrings – meaning the back of your thighs hurt? If you can do this easily, let’s get to level 2.
Exercises for flexibility (activity 2)
Try doing a Namaskar with your hand on your back. Just like you do it in front, take your hand back and greet someone from behind with your palms joint entirely. Can you do this easily, or do your shoulders not allow you to do so? If yes, here’s the third!
Exercises for flexibility (activity 3)
Lie down on your back and place your hands above your head on the ground at shoulder level.
Bend your knees and stay firm on your feet.
Now try lifting your body by transferring the weight equally between your hands and your legs.
As if you want to walk like the ghosts in the movies – Upside Down!
If you can’t do this because your back hurts, well, then you are at the right place to do your flexibility right.
There are quite a few exercises for flexibility, and the above were a few, but we have a few exercises for flexibility and some tips mentioned below! So let us have a look.
- Foam Rolling
Research has shown that utilizing a foam roller brings about comparable additions in momentary adaptability as conventional extending. For instance, using a structure roller on your thigh requires several minutes and can expand the course of the muscles and further develop flexibility. What you have to do is, roll the foam on your thigh multiple times and then shake your leg and roll the foam on the sides too.
- Side Stretch
- Keep the feet together; lift your arms above.
- Catch your hands and interweave your fingers.
- Breathe in and reach up, and keep in mind that breathing out twists your chest area toward your right.
- Hold for five seconds.
- Breathe out, get back to the beginning position, and do the same on the left side.
- Keep up with Good Posture
One of the most amazing ways of further developing your flexibility is by working on your stance. Think of a time when you are in a bad posture. May it be on your driving seat, while working on the PC, or chatting while sitting on the bed. The back is often scorched. The muscles are in an unnatural pose that causes this bad posture. So, what to do to improve this? Let’s start with just sitting up straighter.
- Dynamic Stretching
Dynamic extending includes moving volatile through your joint’s scope of movement without holding or stressing. One illustration of this would be 15 leg swings where you just let your leg find its normal scope of movement as it moves.
- Static Stretching
Performing this after your core exercise is essential. Because your body is all warmed up, your muscles will be malleable too. This will be the ideal time to perform stretching to bulk the muscles and, at the same time, relax them well. How to do this? It’s simple. Stretch the muscle with as much strength as possible and hold it for at least 20 seconds. Make sure you do this to all your muscles to relax them and expand them to increase flexibility.
- Attempt yoga
Yoga is one of the most notable types of action for expanding adaptability and centre strength. Individuals who partake in monotonous movement exercises – think cycling, running and swimming – have the most elevated chance of creating snugness in their muscles and joints. So they’ll receive huge benefits — both in structure and flexibility — by yoga-ing around the mats.
So, practise the above, and you’re all set for your journey to flexibility.