Stretches for flexibility are very crucial in the way the body moves and its overall feelings. So, if you are an athlete or if you only want to remain physically fit and sometimes do not have time to visit a gym, then incorporating stretches into your daily workout routine will come in handy since it will help keep your muscles relaxed and your joints flexible. Flexibility is important because stretching has its benefits, such as enhancing the lengthening of muscles in the body, improving posture, and preventing some injuries from happening in the course of, say, sporting activities. Besides, it can also be used to relax tense muscles of the body and bring about greater relaxation.
Benefits of Stretches for Flexibility
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The stretches for flexibility may include static stretches, dynamic stretches and even yoga postures, which all target different muscles. For instance, movements that involve stretching, such as touching the toes or a seated forward bend, help to improve the flexibility of the legs and lower back. If you tend to work for several hours straight or in front of a computer, your arms and shoulders get tensed and sore; a few minutes of stretching can greatly help to solve this.
1. Cat-Cow Stretch (Spinal Flexibility)
This is a smooth transition from one posture to another and enhances the flexibility of the spine as well as all the parts of the back. The position begins on the floor on your stomach, with both hands placed under the shoulders and both legs placed under the knees. Breathe in and bend your spine upwards while raising your head and your tail towards the sky (the position resembles the cow). Then, blow as you arch your back and pull your chin in towards your chest (the cat pose). Stretches for flexibility, it is advisable to glide through these two stretches rather slowly to ensure the spinal column is incorporated.
2. Butterfly Stretch
It is a very beneficial practice for increasing flexibility of the inner thighs, hips and groins or the lower abdomen region. This can be done in the sitting position while on the floor by bending your legs and placing the soles of the feet together. Grasp your ankles or feet and slowly hinge forward with your elbows, applying pressure onto your knees. However, do not hunch over while sitting or doing other activities, which causes you to round your upper back. The butterfly stretch is another of the best stretches for flexibility, as it helps to loosen the hip joints and increase the flexibility of the inner thighs in running and dancing.
3. Hamstring Stretch
The forward bend is one of the easiest but, at the same time, one of the most helpful among all stretches for flexibility of the hamstrings and lower back muscles. This one is probably done by standing with your feet shoulder-width apart, and while taking a deep breath, bend forward as much as you can with your arms touching the ground. If, therefore, you are unable to touch the floor, it is alright! It is just important to go as far as one’s flexibility will allow. It’s important to have legs straight and yet not tense or rigid; your knees should not be locked.
4. Shoulder Stretch
Stretching your shoulders is important in exercising the upper part of the body in order to be flexible, especially if one spends most of one’s time sitting or lifting something heavy. It will be effective to get into a proper stance if one is to start by standing or sit down straight if one is to start sitting. Extend the arm outwards, and then, with your other hand, try to pull the newly extended arm closer to your chest. These stretches for flexibility are effective in releasing tension on the shoulder muscles and improving flexibility of the upper limbs as they are helpful in performing various tasks such as stretching overhead or lifting an object.
5. Child’s Pose
Child’s pose is quite an easy stretch that is aimed at rebuilding the stretches for flexibility of the back, hips, and thighs. It is done by placing your toes at a certain point while your knees are placed opposite to each other on the floor. Then, ease yourself backwards onto your knees and place your hands on the floor with your forehead touching them. Child’s pose is especially important because it helps to release tension in muscles while gradually stretching the hips, thighs and lower back muscles. It is also perfect for helping reduce stress and also in clearing the mind.
The stretches for flexibility are simple and can be done on the go to improve one’s flexibility and mobility easily. It will be beneficial to perform these stretches on a regular basis so as to increase the flexibility of your muscles and improve your physical performance in general. As you stretch your muscles, be sure to take deep breaths in order for your muscles to stretch smoothly into that position.
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