Example Of Exercise For Flexibility - Everyone understands the importance of exercising to maintain their physical fitness. However, most people do not pay enough attention to flexibility training, which is equally important. Flexibility training improves the range of motion of your muscles and joints, enhances your performance, and reduces the risk of injuries. Here are some of the best flexibility exercises to get you started:
1. Quadriceps Stretch
How to:
Lie on your right side on a comfortable mat, with your legs straight. Bend your left knee and bring it towards the hip, with your left foot resting on the floor. Hold your left ankle with your left hand and slowly pull your heel up towards your left buttock. Hold for 30 seconds, and then switch to the other side. This stretch targets the quadriceps, which is the muscle covering the front side of your thigh. Stretching the quadriceps muscle is essential, especially if you have a desk job as it is prone to tightening up after prolong sitting.
2. Triceps Stretch
How to:
Stand up straight and put your arm straight up, with your hand towards the sky. Keep your elbow close to your head and bend the elbow backward. Keep bending it until your fingers touch the back part of your shoulder. Use your other hand to push the elbow back further. Repeat the same with the other arm. This exercise stretches your triceps muscles, which are the muscles located at the back of your upper arm. Keeping your triceps muscle flexible enhances your arm's range of motion and avoids overexerting or injuring it.
3. Hamstrings Stretch
How to:
Sit on the floor, straighten your legs, and reach out with your hands to your toes. It is okay if you cannot reach them initially, but make sure you touch any part of your leg closest to the toes. This exercise improves the mobility of your hamstrings, which are the long muscles located on the back of your thigh. Tightness of the hamstring muscle is common, causing difficulty in sitting or bending over, and persistent tightness can lead to serious injuries over time, so it is vital to stretch it frequently.
4. Glutes Stretch
How to:
Lie flat on your back, bend your knees, and bring your heels close to your buttocks. Cross your left ankle over your right knee and place your right hand behind the right thigh while the left hand is on the outer part of the left thigh. Pull the right thigh towards your chest, simultaneously push your left knee far away from your shoulder. Hold for 30 seconds and then repeat the process with the opposite side. This exercise targets your Glutes muscles, which helps you maintain your posture and keeps your pelvis aligned correctly.
5. Low-Back Stretch
How to:
Lie on your back and bring your knees towards your chest. Interlace your fingers around your knees to keep them closer to your body, hold this position for 30 seconds. This stretching exercise works your lower back muscles without exerting too much effort, which is essential as the lower back pain is prevalent in people of all ages.
Aside from the five flexibility exercises listed above, here are other tips and ideas to help you incorporate flexibility training into your workout routine:
- Perform each exercise three times on each side of the body, holding every stretch for 30 seconds each time.
- Incorporate stretching into your daily routine, first thing in the morning, at lunchtime, or before bed.
- Start your workout routine with stretching, as it helps activate your muscles, reduces the risk of getting knots, and enhances your performance.
- Do not bounce when you are stretching, instead hold your stretch and breathe regularly.
- Be patient when you are stretching; you may not notice any significant difference right away, but regular stretching pays off in the long run.
Example Of Exercise For Flexibility- In conclusion, incorporating flexibility training into your workout routine should be a priority. Not only will it help you to prevent injuries and loosen up your muscles, but it also enhances your performance in your other workouts, and makes it easier for your body to do everyday activities. Flexibility training does not take up a lot of time, and you can do it anywhere, so there is no excuse for leaving it out of your routine. It has been said that flexibility is one of the five pillars of fitness, and it is essential for overall good health, longevity, and wellbeing.
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