The elasticity of the body is largely something innate: there are people who find it easier to perform certain movements. But you can also work to not only not lose what we already have, but to increase those opportunities. In this article, we’ll show you how to gain flexibility with a few simple exercises.
How to get flexible: basic procedure
As with any program, you must adapt the various exercises to suit your abilities. Anyway, a good routine might consist of the following sentences:
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- Movement to “wake up” the joints, which will be important in the routine: rotation of the wrists, ankles, knees, hips, nape, shoulders …
- Back Flexibility Exercises:
- Torso Extension: Lying on your stomach with your hands on both sides of your chest, try to stretch your torso up, arch your back and look forward. The top position must be maintained for a few seconds while the air is removed. And repeat the exercise several times
- Arched and arched back: from the classic four-legged position, keeping your arms at shoulder level, you should bend your back upward, breathing air, and bend over, exhaling air
- Exercises for the lower body, where more variety
- Quadriceps Stretch: To the lame leg, you must bend the leg without support until you can grab it with your hand from behind. This can be done with support or not, but it is important to maintain the posture without hesitation, keeping both hips together or a few centimeters apart. You can do multiple 30 second reps at each step
- Hamstring stretch: standing with one leg slightly bent and the other extended and resting on the heel, you should lower your torso when you notice that this muscle in the back is tense
- The calf is stretched: with both hands on the wall, as if you wanted to knock it off your feet, you should keep one leg forward and bent and the other back and extended, always fully supporting the sole of the foot
- The adductor is stretched: while sitting on the floor, bending your knees and placing your feet, try to lower your legs to the floor. This is what is often referred to as a “butterfly”, but it is important that this is done without rejection
In addition, other muscles that are recommended for work are the hamstrings, glutes, sole or psoas.
Other important questions
As we said, not only do you need to work flexibly in order to have more physical ease, but also not to lose it. Therefore, stretching after each session is fundamental, such as running continuously. While a pre-session stretch is done to prevent injury during exercise, a subsequent stretch is done to prevent long-term injury and prevent muscle loss of elasticity. In fact, the injury or discomfort that many athletes experience has a lot to do with poor post-workout stretching.
On the other hand, it’s also important to stay relaxed before, during and after exercise, as stress takes over the muscles. In this sense, there are some sports that are particularly suited for achieving flexibility and relaxation at the same time. This applies to yoga, but also some oriental disciplines such as qigong.
Last but not least, it is essential to wear suitable clothing when playing sports. A good piece of clothing won’t make you flexible, but it can make you lose flexibility. Or, at the very least, prevent you from making certain movements. For this reason, it is advisable to choose clothing that is wide and not too tight.