Flexibility is the ability to perform movements with maximum amplitude. If you do not develop flexibility in time, it will deteriorate with age, like all human physical abilities. Ideally, stretching training should begin before the age of 12, since it is during this period that the musculoskeletal system is more receptive to such activities.
But it is never too late to start doing flexibility exercises, because such exercises are insanely useful: they help relieve tension, expand the range of possible movements, contribute to the development of other physical qualities, and can also prevent injuries and align your posture.
Safe and Effective Stretching Exercises: Workout Tips
1. Breathe properly. The more correctly you breathe during training, the more effective the exercises will be. Muscles should be stretched while exhaling, due to this, muscle resistance is reduced and relaxation of the nervous system and muscles is stimulated.
2. Keep track of the number of approaches. According to the results of scientific research, in the first four approaches there is a change in the length of the muscles.
3. Consider time. Flexibility exercises will be more effective if they are performed for 30-60 seconds. After the 5th second of stretching, the first positive changes in muscle length appear.
4. Train regularly. To develop flexibility, you need to train every day, and preferably twice a day. However, the positive effect will become noticeable even if you do stretching only 1-2 times a week.
5. Relax. Flexibility exercises require complete relaxation, because tense muscles cannot be stretched.
A few nuances of stretching
- training will be more effective if performed after physical activity: walking or aerobic exercise;
- it is important to hold the position as long as possible and not bounce.
What can be gained from stretching exercises?
- decrease in psychological stress;
- blood circulation is stimulated;
- relieve pain, which is a consequence of stress and tension of the nervous system;
- body flexibility develops;
- better posture.
How to develop flexibility: examples of exercises
1. Raise your arms up and stretch, shoulders and chest up. Hold 5 bills.
2. Hands behind the back, palms folded into the castle. Pull your stomach in and lean forward as low as possible. Hold the position for 15 slow seconds.
3. Bend your knees and lean forward, touch the floor with your hands. Straighten your knees as much as you can, hold for 15 seconds. Slowly arch your back. return to the starting position.
4. Straighten up, put your legs apart. In this case, the abdomen should be pulled in, and the chest should be raised. Rest your right hand on the upper part of your right thigh, lift your left up above your head. With your left hand, try to reach as if you want to push the wall. Hold the position for 15 seconds, return to the starting position. Repeat the same with the other hand.
5. Put your feet wider, lean forward so that your palms rest on the floor. Slide your right foot to the side and bend your left leg, you should feel the stretch in the inner thigh muscle. Hold position 15 counts. Switch legs and do the same on the other side. It is important to control the position of the feet: they must be completely adjacent to the floor and not come off throughout the exercise.
6. Lie on your back and press your right knee to your chest with both hands. Hold for five seconds.
Straighten the right leg as far as possible without causing pain. Pull your leg towards your chest. Hold for 10-15 seconds. Lower your leg slowly and repeat the exercise with your left leg.
7. Lying on your back, pull your knees to your chest, grab your feet with your hands. Slowly and very carefully straighten your legs and hold the position for 10-15 seconds.
8. Cross your legs while sitting on the floor. Tilt your head to the side, trying to put it on your shoulder. Hold for five seconds. Then you need to return to the starting position, and then repeat the same for the other side.
9. Turn around as if looking over your right shoulder. The position should be held for five seconds. Return to the starting position and repeat the same for the other side. At the end of the complex, take a few deep breaths.
The main advantage of such stretching exercises is their proximity to natural movements. Morning workout will help to cheer up and tune in to the working mood, and the evening – relax and stretch after sedentary work.
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