Flexibility is the ability to stretch freely without breaking or injuring yourself. Being flexible has many benefits, such as helping you improve in your favorite sport, as well as reducing the likelihood of any type of injury.
Losing flexibility is common over time, which is why we've put together a list of basic exercises to do at home that will help you improve flexibility, regain movement, and give your muscles greater endurance.
With these 7 stretches, you'll see noticeable results and forget about sounding like a rusty machine.
7 exercises to improve flexibility
Easy to do at home, these stretches will increase joint mobility. Not only will they help you gain flexibility, they'll also improve your health. So if you want to get good results, we recommend practicing them regularly.
Back Twist
Back exercises are among the most important, as they allow you to prevent injuries and pain. All you have to do is stand up, place your hands on your waist, and twist your torso, first to the right and then to the left. To know if you're doing the movement correctly, you should feel your sides stretching.
Arm Stretches
An easy way to stretch this limb, giving more strength to your body, is to interlace your hands in front of you, turn them over, and stretch your arms.
If you work in front of a computer, these exercises will prevent injury to muscles and tendons from wrists to arms. Another option is to put your arm behind your head, hold it with your elbow, and press down to stretch your shoulder.
Leg Stretches
To stretch the quadriceps, instep, and vastus medialis, there is more than one exercise you can do. One of the easiest and most recommended exercises for your health is to lie face down on the floor, bring one leg towards you, grab your foot with your hand, and pull it to stretch the vastus intermedius and vastus lateralis muscles. Seated Stretch Stretching your leg is important to prevent joint injuries, especially if you spend many hours a day sitting. A very simple exercise is to place your heel on the floor and raise and lower your foot. Keeping your leg extended will improve circulation, and the movement will activate your muscles. Sofa Lunges Although more intense, these lunges have benefits for the whole body, as they act as a stretch for different dynamic systems. This physical activity consists of placing one leg back and resting it on the sofa while the other is placed forward at a 90-degree angle, as in a conventional lunge. Lower Back To stretch your lower back, we recommend this exercise. Lie on the floor, extend one leg and keep it flat on the floor while bringing the other leg towards your chest as far as you can. Repeat the same process with each leg and that's it, your lower back will have stretched.
Yoga
This sport may be one of the best for stretching the whole body, since its benefits not only include gaining flexibility, but also help with mental peace and relaxation. There are many yoga poses and routines for beginners; just 15 minutes a day will be enough to obtain great benefits and improve your health.
Tips and recommendations to improve flexibility
There are many tips to improve Your flexibility. Maintaining a proper diet is very important, as it provides essential nutrients for the body's joints, tendons, and muscles. Stretching before and after exercise is equally important, along with a good warm-up, which will reduce the risk of injury and improve your athletic performance. In addition, we recommend practicing sports such as Pilates, yoga, or swimming, which allow you to stretch all your muscles and body parts instantly, giving you greater flexibility, endurance, and strength.
