You Need To Use These 6 Exercises To Increase Your Flexibility
Flexibility is essential for your muscles, and Various physiotherapists have named it one of the most critical components of fitness. Ever wonder why all the athletes are walking on the floor and start stretching before the big game, making rounds around the bottom, and performing a series of exercises before walking on the floor. It`s about getting muscles inflow, which increases their possibility of performing various tasks better.
Even if you are not an athlete, having a fitness regime will increase your range of motion, improve overall posture, and reduce muscles` stiffness and chances of injuries. It does not happen overnight and certainly not after a couple of hours of performing different exercises.
It increases the blood flow in your muscles, and when you do not stretch, they grow smaller with time.
How To Increase Flexibility
It requires consistency from your end to achieve the results and practice from time to time, like many other things in life, to get better at this. Follow these six easy steps and complete the mobility you so crave for. These tips were shared by renowned physics to improve your flexibility.
It is crucial to perform short cardio before starting to stretch. As stretching could, the muscle can tear the tissue at times and might not be effective in most instances. To make the stretch more fruitful, warm muscles help produce effective results.
Perform dynamic stretches instead of static ones. It is essential to differentiate between the two. Dynamic scratches involve using full-length motions. But no position is held at the end of the stretch compared to static stretch, where you get into a position until you feel tension amongst muscles and try holding that spot for 15-30 seconds. The doctors and trainers recommend dynamic stretching before the workout and after cardio. However, static stretching should only be performed after the workout.
Focusing on the areas that are hard for you to stretch often needs the most concentration.
Finding the balance is the key. Work out parts of your both front and back equally.
Be sure to stretch out safely. Most stretches are not supposed to cause pain. If you feel pain anywhere, consult a general physician or physiotherapist.
It is good to stretch more than once a day, especially in particularly tight areas. The gains are easier to lose than to achieve.
Which Exercises Should You Include In Your Regime?
As mentioned earlier, doing a bit of cardio is necessary to avoid any risk of injury and unnecessary strain on the muscles. Also, refrain from performing stretches if you suffer from injuries, as it might worsen the situation. With all things said, bring these exercises to your daily workout regime.
Forward Lunges: Kneel on the right leg, placing the left leg at a 90-degree angle. Then provide a sudden forward thrust while keeping your back straight. You should feel a strain on your right groin. Repeat three times and switch the leg.
Side Lunges: stand upright with legs apart. We are facing the front. Bend the right knee while leaning towards the right and do the same for the left leg. Hold the position 3-5 seconds each time and repeat the process 5-6 times for each leg.
Cross-Over-toe Touch: This exercise/stretch mainly focuses on your hamstrings and the back hips. Stand upright with each foot aligned with the respective shoulder, ensuring that your feet are shoulder length apart. With your back straight, try touching your left leg with your right hand keeping your arms straight.
Shoulder Roll: Keep your arms intact with your body and move the shoulder clockwise without bedding your arms for 30 secs and repeat the same process anti-clockwise. Do each type twice, at least.
Tricep Stretch: Extend the right arm and bend the elbow behind your head. Using the left hand, hold the elbow, pull to the right, and push the needle further down back.
Downward Facing Dog: The stretch focuses on hamstrings, gluteus maximus Deltoids, triceps, and quadriceps. Use your hands and feet to lift you while keeping your back, and start inclining your hip area until it is making a 65-degree angle. Now press on all body parts exerting force on the hands. And then relax your chin into the chest. Try to focus on stretching yourself. This pose is recommended for post-workout.
You can include other stretches to increase the number of exercises and improve your posture. It will surely help you attain great strength and flexibility. It is a great way to build a connection with your body. You will eventually end up feeling more balanced and better overall.