How To Develop Flexibility At Home ? Few Easy Steps To Increases Flexibility..
What is body flexibility?
Flexibility is the body’s ability to perform movement through the joint space maximally. The range of motion of these joints is different in each joint and depends on the surrounding anatomic structures, the extent to which the joint is used normally, the presence or absence of injury, and muscle tension and other factors that can affect flexibility.
Good body flexibility can make it easier for a person to carry out various daily activities and reduce the possibility of injury or pain in certain areas of the body such as the back. Insufficient flexibility of daily activities will be more difficult to do.
Body flexibility can be trained from the age of children to adults, and with increasing age, the level of flexibility of a person’s body will decrease. This flexibility can be trained by doing certain stretching movements on a regular basis. With regular practice, it will make the joint space become wider. Canada’s Physical Activity Guide recommends doing flexibility exercises at least 4 times a week for 5 to 10 minutes. Keep in mind that stretching does not have to be painful, the focus is on the muscles. When the muscles feel a little tense, then the stretch is enough.
Movement to Train Flexibility :
1. Standing Hamstring Stretch :
To perform this move, you will need:
• Stand straight with your feet hip-width apart, knees slightly bent, and arms by your sides.
• Exhale as you bend forward at the hips, lower your head to the floor, keeping your head, neck, and shoulders relaxed.
• Wrap arms behind legs and hold from 45 seconds to two minutes.
• Bend your knees and roll when you’re done.
2. Anterior Zone Stretch :
Anterior is the front part of the structure of the human body. For the legs, for example, the anterior one is the quadriceps, while the back thighs are called the posterior.
In the structure of the human muscle section, the quadriceps are the largest muscle group in the human body. The ability to stretch these muscles is an important way to increase flexibility.
One way to stretch these muscles is to lie on the floor face down (on your stomach) with your legs straight along. Then, grab the toes of the feet in bunches and bend them posteriorly.
Hold this stretch for at least 20 seconds. When you’re done, slowly lower your leg back down and repeat on your other leg for the same amount of time.
3. Posterior Zone Stretch :
To really increase your flexibility in certain areas of your body, it’s important to make sure that both parts (anterior and posterior) get the same stretch.
Therefore, after the anterior, make sure Anga also stretches in the posterior. The trick is, sit on the floor and stretch both legs in front slightly apart.
Then, reach with each hand until it touches the tips of the toes in turn. Hold this position for at least 20 seconds.
Can also with the technique of one leg folded while the other one is stretched alternately.
4. Piriformis Stretch :
To perform this move, you will need:
• Stand straight with your feet hip-width apart, knees slightly bent, and arms by your sides.
• Exhale as you bend forward at the hips, lower your head to the floor, keeping your head, neck, and shoulders relaxed.
• Wrap arms behind legs and hold from 45 seconds to two minutes.
• Bend your knees and roll when you’re done.
5. Triceps Stretch :
To do this, here’s how:
• Kneel, sit, or stand straight with feet hip-width apart, arms extended above head.
• Bend your right elbow and reach your right hand to touch the center of your upper back.
• Reach your left hand above your head and hold it just below your right elbow.
• Gently pull your right elbow down and toward your head.
• Switch arms and repeat.
6. Back Stretch :
To increase flexibility, the Scorer cannot forget the importance of a healthy back.
The back to the waist area, becomes the most affected part when you are not active, sedentary lifestyle.
On the other hand, the back to the waist is also the most focus due to excessive physical activity or exercise.
To increase and improve this area of the body, you need to make sure that you regularly stretch this zone. This can be done with the body lying face up.
After you lie down with your face up, bring one leg forward until it touches your stomach or chest by bending it.
Then, place your hands around your knees and use your strength to bring your knees toward your chest. Hold this stretch for at least 20 seconds.
When you’re done, slowly lower your feet back to the ground. Continue with the same movement on the other side.
7. Waist Stretch :
In addition to the legs and back, it is also important to increase flexibility in the muscles of the trunk. For this, there are general exercises that are easy and give great results.
First, lie down on the ground with your face up. Make sure the soles of both feet are firmly on the ground.
Once your feet are in that position, position your arms by your sides to support yourself.
From there, slowly lift your hips into the air and maintain it. This position allows stretching in all the muscles of the back, as well as the neck and shoulders.
8. Lunge With Spinal Twist :
This movement is believed to help open the hips and increase the mobility of the chest (middle back). Here’s the right way to do it:
• Start standing with your feet together.
• Take a big step forward with your left foot.
• Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the floor, so that you feel a stretch in the front of your right thigh.
• Place your right hand on the floor and rotate your upper body to the left as you extend your left hand toward the ceiling.
• Hold for 30 seconds to 2 minutes.
• Repeat on the other side.
Comments
Post a Comment