Exercises to improve flexibility are essential to maintain a healthy and athletic body, along with strength, balance and endurance . Ideally, all four types of exercises can be included in a healthy exercise routine – not all of them should be done every day, but the variety helps keep the body fit and healthy, and makes training more interesting.
Ideally, do a variety of exercises to maintain a more dynamic physical activity routine and improve flexibility , strength, endurance, and balance at the same time. For example, practicing yoga can improve balance, strength, and flexibility. Many lower body strength training exercises also improve balance. Flexibility exercises stretch the muscles and can help the body stay flexible.
Exercises to improve flexibility may not affect strength or endurance, but being flexible provides more freedom of movement for other exercises and daily activities . They also help avoid discomfort when holding a position for a long period of time such as a long meeting or an airplane flight.
When to perform exercises to improve flexibility?
The best time to do flexibility exercises is when the muscles are already warm so they can stretch without tension or pain. In the event that a session only performs stretching exercises to improve flexibility, it is better to warm up the muscles with a few minutes of easy walking . If you’re doing resistance or strength training, it ‘s best to stretch afterward.
Best stretching exercises to improve flexibility
If you want to improve your flexibility to have more performance in your workouts, these exercises and stretches will help you.
Abductor stretch (inner thigh)
Keeping your torso upright, roll to the side with one knee bent over your toe. Keep his other leg straight. Push your weight to the side of the bent knee until you feel a stretch in the inner thigh of your straight leg. Hold for 20-30 seconds on each leg.
Calf stretch
Stand in front of a wall with both hands on it. Place one foot forward (knee bent) and the other leg back with the leg straight, toes pointing toward the wall. With a tight stomach, lean toward the wall until you feel a stretch in your lower back leg. Hold for 20-30 seconds on each leg.
Chest stretch
Place your fingertips lightly on the back of your head . Push your elbows back as you press with your upper back until you feel a stretch in your chest near your armpits. Hold for 20-30 seconds.
Option b: Another option is to stand in a corner with one hand or one elbow on each wall . Your feet should be 4-10cm from the corner in a split stance. Keeping your back straight and belly turned in, lean toward the wall until you feel a stretch in your chest near your armpits. Hold the position for 20 to 30 seconds. The posts must be staggered, one behind the other.
Hamstring stretch
Put one foot on a low, safe step. While standing, keep your chest high, hips square and tailbone lifted , and lean forward from the hips. Feel a stretch in the back of your knee. Hold the position for 20–30 seconds on each leg.
Hip flexion stretch
Stride forward with one leg and keep your knee bent. The back leg can be kept straight or slightly bent . Push your hips forward until you feel a stretch in front of your back thigh near your groin. Keep your torso upright and your front knee behind your toes. Hold for 20–30 seconds on each leg.
Palms against the ground
Try to touch the ground by leaning from the waist . Hold for 10 seconds, then repeat 1–2 times. If you have lower back problems, do the same, but with your legs bent.
Shoulder stretch
Lift your shoulders up to your ears, then down and back in a circular motion. Repeat 5-10 times. Perform this exercise with both shoulders simultaneously or alternate left and right.
Touching the toes
Place your right leg on a chair or railing, making a 90-degree angle with the other leg . Keep your left leg straight and lean forward, touching the toes of your right leg. Switch legs and do the same. Repeat the entire exercise 1 to 2 times.
Push the wall
Stand half a meter away from a wall. Lean forward, pushing against the wall with your hands and keeping your heels flat on the floor. Hold the position for 10 seconds and then relax. Repeat 1 to 2 times.
Tips for a safe stretch
Relax and breathe normally while stretching
While stretching, breathing should be slow with an expiration of at least 10 seconds .
Do gentle exercises
It is best to do the stretching exercises gently, to avoid tensing the muscles and causing injury.
Extend the exercise more
As the muscles warm up and become more flexible, it is ideal to increase the stretch levels to make the exercises more fruitful. Keep in mind that a gentle pulling sensation during a stretch is normal, it is normal . On the contrary, if there is a sharp and stabbing pain, it means that the training must be stopped to avoid causing injuries.
Always keep your joints bent
The best thing is that the joints are always slightly bent , never stuck in a straight position because it can cause injury.
