Improving the flexibility of our bodies will make us feel more agile to perform daily activities. Besides, better prepared for sports training. In addition to being healthy, increasing flexibility will significantly reduce injuries. The muscles will be less tense and have greater responsiveness. Here, we offer you a series of guidelines on how to increase flexibility.
How to increase flexibility in the body?
There are people flexible by nature, but the rest will require a series of actions to improve this capacity. We must start at the beginning of the day, just wake up, before getting out of bed. We will stretch our muscles in a natural movement as if stretching.
If we practice sports, we must do stretching exercises before and after we do it. The previous exercises will help us be more agile for the movement and prepared to prevent injuries, while the stretches that are executed after doing sports are to help relax the muscles after having put them under great effort.
In our daily activity, we will also need to stretch to improve flexibility. For example, if we spend many hours sitting in front of the computer; We have to take short breaks every two hours that we will use to stretch the neck and back muscles. However, if we spend a lot of time standing and standing, what we will have to stretch will be the leg muscles.
There are some sports practices whose essence is in stretching the muscles, which has an impact on flexibility. Among them are yoga or pilates, so we highly recommend it that we practice them twice a week if we want to increase flexibility.
Increase flexibility in legs
Training and warm-up will help us gain flexibility in this part of the body. We remember that this must be done before exercising or running. Otherwise, we can have significant injuries. Training is also workable after exercising for muscles to tense.
Another of the things we can do, once a flexibility and training plan is established, exercises. Here, we highlight the scissors. To practice it, we will stretch on our back, lift one leg without bending it, tilting the torso up. We will pull it closer to the body and then repeat this operation with the other leg.
There are more and more resources to be more elastic and gain flexibility. Thanks to yoga and pilates movements, flexibility in the legs, and throughout the body are key when training. An instructor must also lead them.
Improve flexibility in hips
When we talk about exercising or routines that help you improve mobility in your hip, you should consider the following points:
- It must be efficient. In a short time, you should be able to do the exercises.
- You must need a little equipment.
- It is essential to work as many muscles as possible in the hip.
- Then you can observe a routine created by STACK that will help you with your mobility problems.
Do these exercises:
- Hamstring tug.
- Scroll back with arm extension.
- Squat with the resistance band.
- Glute Bridge with a resistance band.
- Shuffle with a resistance band.
- Mountain climbers with a resistance band.
These exercises and tips will improve flexibility in your hips.
Improve flexibility in back
Lying down on the floor, place your hands on each side of your ribs. Inhale, push your body to the ground, stretch your arms and lift the trunk. Do not lean on your shoulders. Keep your chest open. Do not let your knees remain on the floor. Look straight ahead or throw your head back a little, but make sure you’re not tensing the back of your neck. Stay that way for 5 breaths.
Lie on your stomach with your legs apart at the distance of your hips, and with your arms along your body. Bend your knees and take your ankles with your hands. Inhale, push your feet towards your hands and lift your chest off the floor. Hold and breathe in this position 5 times. Exhale slowly.
Remember not to force beyond your limits. Back stretches can be hard if our bodies are not used to moving the spine. Always breathe in each posture and take your time.
Increase flexibility in the neck
Look forward and keep your head up. Slowly bring your ear to the man with your hands behind. Keep your shoulders lowered and your hands behind your back. Do not raise your shoulders when you lean your head to the side. In addition to the sternocleidomastoid, anterior, middle, and posterior scalene.
Stand up with your shoulders still and your head up. Slowly, rotate the chin to the shoulder. Keep your head up. Do not lower your chin to your shoulders.
With this exercise, you are stretching the sternocleidomastoid. It is splenic of the head. It is semi-spiny of the head and the length of the head besides the scapula and trapezium elevator.
Sitting on a chair, cross your arms and let them hang between your legs. Drop your head forward and then lean back. Some people have the upper back and neck more flexible than others. Do not force your head when lowering it. Instead, relax it and let the weight of the head make an effort for you.
Increase flexibility in hamstrings
Depending on your flexibility, you can perform this exercise sitting or standing with your foot resting on a fence or other surface.
Start (standing or sitting) leaving one leg behind while stretching the other straight ahead in front of you. Lean forward from your hips, pressing on the buttocks and trying to bring the navel as close as possible to the knee. Hold the sole of the foot with both hands, exerting slight pressure on you. Do not bend from the spine to reach the feet. Hold the pose for about 30 seconds and then change sides. Perform three repetitions of the exercise on each side.