It is very important, especially as you get older, to work a little more with your muscles and specifically with their elasticity.
Just as strength and endurance take practice, so does flexibility.
Focus only on training to gain strength and alignment and skipping stretches and flexibility exercises can cause pain and injury. Doing a lot gymnastics that contracts the muscles (which shortens them) and never stretches them (lengthens them), the muscles can end up in imbalance. This can cause some muscles and joints to overcompensate for others that are too tight – to form properly – increasing the risk of strain and discomfort, as mentioned above.
Pexels: Cottonbro Studio
According to ladylike, stretching is an easy and effective way of exercise, the main goal of which is the flexibility of the muscles and joints (static stretching), while they do not require a lot of time. Below we present 5 easy exercises for better flexibility. From exercises that work the lower back and upper body, to those that relax the hamstrings and quadriceps, to stretches that reduce tension from the arms and shoulders.
Hand stretching
- Stand with both feet together.
- Take a step with the left foot forward.
- Bend the left knee and stretch the right back, while it rests with the nose on the ground.
- Put the right hand down for balance and stretch the left hand up.
- It stays there for 30 seconds.
- Switch sides.
Pexels: Elina Fairytale
Back stretch
- Stand with your feet hip-width apart, knees slightly bent and arms at your sides.
- Take a deep breath as you bend forward toward the floor. Relax your shoulders.
- Keep your legs slightly bent to protect your spine.
- Touch the ground with your toes or hug your knees (for more flexibility).
- Hold for 30 seconds.
- Rise slowly, starting from the lower back and slowly returned to the standing position.
Calf stretch
- Stand in front of a wall.
- Place the toe of the right foot once morest the wall with the heel “stuck” to the floor.
- Hold for 30 seconds.
- Switch sides.
Triceps Stretch (for shoulder flexibility)
- Kneel or stand with feet hip-width apart and arms extended overhead.
- Bend the right elbow and touch it with the left hand.
- At the same time, the palm of the right hand should touch the back.
- Slowly, pull the elbow toward the side of the head.
- Hold for 30 seconds.
- Repeat with the other hand.
Quadriceps stretch
- Stand up straight.
- Bend the left knee back and hold it with the left hand by the top of the leg (squat).
- Stretch the right arm up or place it once morest a wall for balance.
- Hold for 30 seconds.
- Switch sides.
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