Flexibility increments are important in the exercise program whatever may be the type of programme you adopt. They enhance your flexibility and prevent tight muscles, so that you can perform better in sports.
So whether you are a complete beginner to fitness or a seasoned warrior, knowing as well as doing these flexibility exercises will help keep you living healthier and more comfortable.
So, what are they : Flexibility Exercises Their benefits How to do them daily
What is flexibility exercise
Flexibility exercises are stretching activities that aim at lengthening muscles and helping you increase the range of motion. This will help keep your muscles supple and joints mobile, or may improve the range of movement in already stiffened limbs.
While strength training or cardio exercise increase muscle mass and heart health, flexibility exercises aim to improve the length of muscles while increasing range of motion in joints. These are 3 main kind of flexibility exercises; Static stretches, Dynamic Stretches and Yoga.
What are the key benefits of flexibility exercise
1. Improves range of motion; Doing flexibility exercises regularly can allow for an expanded space within your joints which allows you to perform better in other areas and it will also help decrease the chance of getting hurt.
2. Decreases Muscle Tension: Stretching should vanish your muscle tightness or stiffness so that you can move as smooth and less painful especially after a hard workout.
3. Better Posture: Improved flexibility means your muscles, and joints can align themselves with greater ease which helps straighten up your spine relieving pressure on the back thereby improving overall body alignment.
4. Improves Circulation: Stretching exercises encourage circulation of blood to your muscles, so that more nutrients and oxygen reach them. This boosts blood flow, aiding muscle recovery and reducing soreness.
5. Relaxation and Stress Relief: A lot of the stretching exercises in yoga (discussed below) are relaxing. Stretching with deep breaths helps to relax the mind as well as body.
6. Prevents Injuries: Being flexible can avoid a lot of strains and sprains. It also makes your body less easy to become injured during other forms of Exercise or day-to-day activities.
How to start with flexibility exercises
1. Warm Up: Start with 5-10 minutes of light cardio (e.g. jogging, brisk walk) to get your muscles warm prior to stretching It decreases your possibilities of damage and provides onto a greater flexible regular.
2. Include Various Stretches
- Static Stretching: Hold each stretch for 15 to 30 seconds with no bouncing. Good examples of static stretches are hamstring and shoulder stretching.
- Dynamic Stretching: Moves from the controlled movement around a joint to range of motion like leg swings.
- Yoga : Include yoga poses as a part of your stretching routine to create an overall flexibility workout. Downward Dog and Cobra Stretch help to increase flexibility and strength
3. Stretch Major Muscle Groups: Stretch hamstrings, quadriceps, back and shoulders. This is what helps them keep the release portion overall balanced and flexible.
4. Practice daily: It is important to practice consistently, with the target of 2-3 flexibility exercise sessions per week. Continued flexibility requires the practice of stretching regularly so that you are not losing ground over time.
5. LISTEN TO YOUR BODY: STRETCH UNTIL YOU FEEL A SLIGHT TUG NOT PAIN And, like always I need to advise you: if anything feels uncomfortable along the way then stop and check with someone who knows their Oats from they Goju Berries.
6. Drink water: Make sure to stay hydrated, so drink plenty of liquid before and after you stretch.
7. Use Proper Technique: This helps increase the benefits and minimize chances of injury. When in doubt, consult with a fitness professional to ensure proper form.
Conclusion
Flexibility Exercises = Essential Component of Well-Rounded Health routine Adding regular stretching and flexibility practices to your week can help you increase the length of time those muscles are able to move more freely, helping reduce muscle tension and improve overall wellbeing.
Warm-up your body before stretching, be regular in practicing and listen to your own body for the flexibility exercises. If you do it steady and regularly, soon flexibility will come back as well as more comfortable living.