Are you from those who want to be as flexible as a gymnast? Then give this a read to know the exercise to increase flexibility. Stretching and other exercises are done to increase flexibility may not be the most exciting part of your workout, but a flexible workout is crucial to a well-rounded fitness routine. Incorporating stretching into exercise can improve flexibility, reduce tension, and ultimately make your workout, whether strength training or cardio, more efficient and safer.
Stretching your body to make it more supple and flexible has many physical benefits. Such training allows for easier and deeper movements while building strength and stability. Stretching your muscles and joints increases your range of motion, improves your balance, and increases your flexibility.
What is Flexibility?
Flexibility is the ability of a joint or series of joints to move within an unrestricted, pain-free range. Flexibility varies greatly from person to person, but a minimum range is necessary to maintain joint and general health.
Benefits of increasing flexibility
Exercises to improve flexibility can produce a variety of physical benefits and have a positive impact on your overall health. Here are some ways that increased flexibility can help.
As your body develops strength and flexibility, it will be able to withstand more exercise. It also removes muscle imbalances from the body, reducing the risk of injury during physical activity . It should be combined with stretching the muscles.
Stretching and opening your muscles will improve your overall body. When the muscles are relaxed and the tension is released, the aches and pains are reduced. It also reduces the chance of muscle spasms.
Focusing on increasing flexibility in your muscles can improve your posture. You can correct proper alignment and imbalance by exercising your body. Also, increased range of motion may make it easier to sit and stand in certain ways. Yoga has been shown to improve balance. To get more tips on improving posture read this
4.Good for Mental Health
Stretching and opening poses performed regularly create a feeling of relaxation. The physical benefits can extend to a relaxed mental state. When your body feels better, you may find it easier to relax.
As flexibility increases, it is important to increase strength. This puts proper tension on your muscles and gives them enough strength to support your body and movement, making you more physically fit.
6.Better Physical Performance
By increasing your flexibility and allowing your body to move more, you will be able to perform better in physical activities. This is because your muscles work more effectively.
Exercise to increase flexibility
Practice these poses as often as possible to improve your flexibility. These can be done as part of your exercise routine or on their own at any time of the day. Make sure your body is properly warmed up before doing these exercises. Do these exercises at least four times a week for 10-20 minutes each time.
1.Downward Facing Dog
Downward facing dog stretches and widens your hamstrings, calves, and Achilles tendons. In Downward Facing Dog, the head is lower than the heart, which provides the benefits of inversion and improves blood flow throughout the body. Downward Facing Dog stretches and relieves tension in the neck and back. It helps in increasing the flexibility
2.Sun Salutations(Surya Namaskar)
You can change the speed of the sun salutation. A slow Sun Salutation will increase flexibility, while a moderate pace will tone your muscles. It improves the flexibility of the body by working on various muscles like spinal extensors, trapezius, abdominals, quadriceps, and hamstrings.
Also known as Trikonasana (“Trikona” means “triangle” in Sanskrit and “asana” means “posture”), the Triangle Pose is a basic yoga standing pose that engages the hamstrings and groin. Keep your hips open while strengthening and stretching. stretch your shoulders and hips
4.Intense Side Stretch Pose(Parsvottanasana)
Parsvottanasana is a deep forward bend that stretches the lower back muscles and hamstrings and helps lengthen the spine. Its narrow parameters – a narrow stance like train tracks, call for carefully cultivating stability, strength and integrity of the pose. It is a great exercise to increase flexibility.
The forward lunge is one of the most effective bodyweight exercises to include in your strength training program. Lunges help make these parts of the body more flexible. Most exercises put strain on your spine, and lunges help reduce that stress. They give your spine a chance to relax. Lunges take the strain off your spine, making it flexible and pain-free while you work on other parts of your body.
Taking steps to become more flexible is a great way to connect with yourself and your body. A more open, stronger, and more flexible body can make you feel more balanced and better overall.
Be careful starting a stretching program if you have a chronic illness or injury. If you have any health concerns, talk to your doctor or physical therapist to determine the best course of action. please.