The vast majority of people in the world do not consider that they have a good condition of flexibility, so in this way when we have the opportunity to observe a person doing the well-known spagat, we usually tend to feel some envy.
But the truth is that flexibility is a skill that we can develop with training, and that also does not serve simply so that we can perform those postures of great difficulty and also to be one of the people who has the ability to bend more in a yoga class, but in this way, we can have greater flexibility in each of our tendons, muscle fibers and also in ligaments.
This is achieved by practicing exercises that are especially for this, since it is very helpful to avoid a large number of injuries and certain problems that may occur over time.
Before starting with each of the flexibility exercises, it is very important that we take into account some information.
Flexibility is considered as that ability we have as human beings in each of our muscle fibers to be able to stretch before we can make any movement.
How wide the movement of a joint can be, does not simply have to depend on how elastic each of our fibers are, however it represents being one of the things that for us can bring quite negative consequences.
Each exercise we perform involves a specific movement. Usually or mostly when we do some training of the muscles that make up the body, we tend to be insistent in each of the fibers that constitute them, giving them the stimulus, they need to grow and at the same time develop.
Therefore, when doing each of these exercises the most common thing is that you have to accumulate a lot of tension in each of the muscles, therefore it can cause that at some point we lose our flexibility, since these become much harder. If we want to avoid this kind of problems, it is best to stretch before starting any exercise.
Keeping our muscles flexible offers us the possibility of moving much better and at the same time gives us the ability to act. But it is also of great help to prevent and avoid injuries as we have already mentioned.
By law, problems such as tendonitis and sprains usually happen because our body is too rigid, so our body is full of limits to be able to move and at the same time, because of this we cannot comply with a normal exercise routine in our training at home, and it is for this reason that we have too many problems when we want to make movement that we usually do not.
If we want to have a training for our flexibility, we must take into account what we want to work on, and that is why we must know the types of flexibility, which are elastic flexibility, assisted passive flexibility and also dynamic flexibility.
What do you need for Flexibility Exercises – Do Flexibility Exercises?
- Clothes that are comfortable
- A mat
- Sneakers
- A chair
- A sofa
Instructions for Flexibility Exercises – Doing Flexibility Exercises
- The first exercise we can do is the so-called back twist. To do this we have to sit on the floor, then stretch our right leg, bend the left and then proceed to pass it over the right leg. Once this is done, we have to put our left arm above the knee that we have flexed and we press with the elbow to thus perform the twisting of our back. We have to feel the stretch and then proceed to repeat the whole process.
- While sitting, we proceed to stretch our right leg and flex the left in such a way that we can bring the foot in the direction of our groin. In this step we must maintain balance, then we have to tilt the body forward to be able to make the attempt to touch our toes. Once this is done, we have to do the leg change.
- To give flexibility to our thighs and hips, we have to lie face down on the mat. Then we flex one of the legs and take the foot with the hand on this same side. When doing this we must throw everything we can taking into account that the thigh should not stick from the mat, as in the previous step, we have to change leg.
- This is a slightly more difficult step. We have to turn our foot from behind and then we have to pull it as much as we can so that it can reach our head. We should not make a block in the knee of the opposite leg, since in this way we can avoid that we are in hyperextension and in this way, we must leave the arm completely free stretched towards the front, so that in this way we can have balance.
- For flexibility exercises of the lumbar area, we have to stretch one of the legs and the other we have to shrink by taking the knee and at the same time we must pull it towards the chest. The leg that we have stretched should not be lifted from the ground, and after this we must repeat the process with the opposite leg.
- For the flexibility of the abductors, we have to sit on the floor. We open our legs and at the same time stretch them as much as we can and proceed to tilt our torso forward, but remembering not to bend our knees. After this we have to stretch our arms so that we can try to go lower and lower.
- Strides using the sofa. To do this flexibility exercise we must advance one leg, as happens in the case of the strides that we normally do, with our knee that we must place it at about 90 degrees, while the other we must keep it stretched towards the back, but using a sofa or a chair as support. It is usually a bit complicated to maintain balance but it is not something that is completely impossible. We hold on for a few seconds and repeat everything but for the other side.
- For the exercise known by the name of the bridge, it is quite similar to one of the yoga poses. We go on to stretch our spine, neck, chest and also shoulders. Then we have to shorten ourselves face up on the mat with our knees bent. Once we have done this, we have to move on to lift our pelvis and also our torso until we can reach the shoulders. When we have completed it, we have to stretch our shoulders down, so that they can be very well supported on the ground. We look in the direction of the chest, while keeping our arms stretched out and at the same time, we have them resting on the floor.
- To exercise our lower back, we have to lie on our back while we cross our hands behind our neck, after this we bend our knees and we have to drop them in a fairly gentle way in the direction of our right side, remembering that we should not take off our elbows from the ground. When we have completed it, we switch to the other side.
- In this step we will explain an exercise to give flexibility to the groin muscles. For this we have to be sitting on the floor, then we have to place the tips of our feet in such a way that they can be together and then we have to take our feet with our hands, we push in a gentle way in the direction below the knees, helping us a little with our elbows.
- Twins. For this step we have to place ourselves in front of a wall and support our two hands, we have to place our feet in such a way that one can be forward and the other back, then we have to press without getting to take off the heel of our leg that we have behind. When we have done it, repeat everything with the other leg.
Tips for Flexibility Exercises – Doing Flexibility Exercises
- We can do a combination of flexibility exercises with stretching exercises for elasticity and also with dynamic exercises, which represents being an excellent routine to be able to train.
- Before we can do any type of exercises no matter how simple they are, we have to warm up, since with this we avoid complications with the muscles such as cramps, sprains, or any other that may happen to us.
- Remember to make the change of position in each of the exercises.
- Many of these steps require balance, so if we do not do the position described, the exercise will be done in an incorrect way.
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