The best exercises to increase flexibility - Green Health Tips - Health & Fitness News The best exercises to increase flexibility | Green Health Tips - Health & Fitness News

The best exercises to increase flexibility

It is defined as the ability of the individual to place his body in different postures, whether in movement or stabilization. That is, it i...

It is defined as the ability of the individual to place his body in different postures, whether in movement or stabilization. That is, it is the mobility of the joints and muscles without experiencing damage.

It should be noted that the more flexibility, the better mastery of the body. Therefore, there will be a superior performance in terms of physical condition, since there is less risk of injuries, tears or contractures.

There are two ways to differentiate it:

  • The joint mobility , which is the work done by tendons and ligaments during movement.
  • The muscular elasticity , which is the ability to stretch the muscles and return to the original position.

 

Types of flexibility

  • Dynamic: It is given when the exercise is practiced in movement.
  • Static: A stretching is performed in a passive position without any movement.

Why should I increase my flexibility?

The best exercises to increase flexibility

There are many causes that lead to loss of flexibility.

The joints become rigid, particularly the thorax, back, hips and legs, either because there is constant movement, trauma, contractures or even repetitive activities.

It is important to increase flexibility so as not to end up with limitations when making movements , or having to do twice the effort and run the risk of suffering an injury.

Flexibility allows us to move more peacefully and be prepared for any kind of routine.

Benefits

  • Increases fitness and reduces the risk of injury.
  • Reduces muscle discomfort.
  • When doing a stretching increases blood circulation, therefore, there is a better absorption of nutrients.
  • There is better neuromuscular coordination.
  • The boost during physical training increases.

Exercises

The best exercises to increase flexibility

Below are a series of exercises based on yoga discipline . They are very suitable for improving flexibility.

However, it is necessary to consult a specialist before confirming that there is no risk of injury.

If this is the case, it is advisable to start gently and if you experience pain, stop exercising.

Touch your feet

  • First, open your legs to the width of your shoulders.
  • Then rotate your left foot outward.
  • Inhale and exhale slowly as you tilt your torso to the left.
  • Then extend the right arm up and place your left hand on the heel.
  • Similarly, put your head up.
  • Hold posture for 20 seconds.
  • Finally repeat with the opposite side.

Lobster stance

  • To begin with, lie on the floorand extend arms and legs.
  • Then put your palms up and stretch your toes.
  • Now relax, inhale and exhale as you raise your head.
  • In the same way raise the trunk, arms and legs as far as you can .
  • Hold for 10 seconds and go down.
  • Do 3 repetitions.

Dog face upside down

The best exercises to increase flexibility

  • First, get on your knees and put your hands on the floor.
  • Then open the fingers.
  • He then takes a momentum with his toes and raises his hip, without removing his palms from the ground .
  • Now relax your head and shoulders, while inhaling and exhaling.
  • Hold the pose for 30 seconds. You have to feel the tension in your muscles.
  • To complete do 3 repetitions.

Child’s posture

  • Kneel down, put your knees together and aligned under your butt.
  • Then inhale and exhale slowly, as you lean forward.
  • Now lower your head and put your elbows on the floor .
  • You must feel your ass falling on your heels.
  • Finally, once you achieve the stance, hold it for 1 minute.

Cat stance

  • To begin with, get on your knees and lean on the floor with your palms.
  • Then stretch your legs and put your toes also pressing on the floor.
  • Then straighten your arms and lift your hip.
  • Keep your head facing forward.
  • Then he pushes his back and curls his back.
  • Returns to the original position.
  • Do 5 reps.

Tips

  • Take a balanced diet and drink at least 2 liters of water a day.
  • Do warm-up exercises before you start .
  • Wear comfortable clothing when exercising.
  • Repeat the exercises every day.
  • Jog or jog to improve circulation.

Be patient! Flexibility is not achieved overnight.

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