Exercising not only helps you lose weight, but also has many other benefits, including increasing your body’s flexibility. Flexibility is an essential aspect of fitness and cannot be overlooked. It contributes to the prevention of injuries, back pain and all joint problems. It represents a significant aspect of muscle training.
There are more and more types of exercises that help develop flexibility. Here are 7 of the most successful.
1- Standing hamstring stretch:
Stand upright on the floor, with your feet hip-width apart and your hands at your sides. Exhale and then lean forward, dropping your head to the floor. Make sure your head, neck and shoulders are relaxed. Grab the back of your legs with both hands for about 45 seconds to two minutes, then return to the starting position.
2- Stretching the piriformis muscle:
Sit comfortably on the floor with your legs extended forward. Flex your left leg, bring it over your right leg, and place your foot on the floor. Hold your left hand on the ground behind your body and your right hand on the knee of your left leg. Slowly rotate your torso to the left so that you face your back. Stretch your body back as far as possible. Hold this position for 30 seconds, then roll over and repeat on the other side.
3- Stretching the triceps:
Kneel comfortably on the floor with your feet hip-width apart and your arms stretched over your head. Bend your left elbow and try to join the center of your back. Grab the elbow of your right hand with your left hand and gently bring it closer to your head. Switch arms and repeat.
4- Butterfly stretch:
Sit quietly on the ground, keeping your back straight and bending your knees. Slide your bent knees out to the sides so that the soles of both legs meet in the center and the edges touch the floor. Hold the ankles of both feet with your hands. While working your abdominals, gradually lower your body as far as possible towards your feet. Make sure the knees are facing the floor.
5- Contraction of the shoulders in a seated position:
Sit in a comfortable position on the floor, with your knees bent and together. Position both of your hands on your lower back and straighten your arms. Contract your shoulder blades and lean your head forward. Perform this exercise for 30 seconds, before releasing.
6- Stretching by lateral flexion:
Sit quietly on the floor, with your legs bent simultaneously. Place your right hand above your head and rest your left hand on your thighs. Gently tilt your torso and right hand towards your left side. Keep this posture for 30 seconds, then repeat the movement with the other side.
7- Knee to chest stretch:
Lie on your back with both legs straight. Then bring your right knee closer to your chest. Make sure you keep your left foot straight and your lower back flat on the floor. Adopt this position between 30 seconds and 2 minutes then try again with the other leg.
We can distinguish three essential techniques: static stretching, dynamic stretching or even ballistic stretching.
- Static stretching is the most famous technique and is commonly done for general stretching purposes, but it risks damaging muscle excitability, making it unattractive for fitness enthusiasts and athletes.
- Dynamic stretching improves muscle mobility while maintaining muscle tension, allowing it to be used for general stretching, for athletes, and for fitness enthusiasts.
- Ballistic stretches are likely to quickly promote range of motion, but carry a greater risk of injury than other effective techniques.
Stretching safely and effectively will help you achieve your fitness and wellness goals.
