Stretching Exercises to Boost Flexibility
Stretching exercises form part of any kind of work out and contribute a great deal to the development of flexibility and preventing injury. Be it that you’re an accomplished professional athlete, an office worker, or just one looking to keep your muscles mobile, regular stretching can keep your muscles supple and will help with general health in your muscles. Following is a very simple and functional stretching that you can add in your daily schedule for flexibility.
Begin the hamstring stretch. The stretch involves the muscles running along the back of the thigh. This helps loosen stiff hamstrings from sitting or standing in one position for a long period. This can be done by extending one of your legs in front, keeping the heel on the ground; lean forward from your hips, then reach forward to touch your toes. Hold for 20-30 seconds and move to the opposite leg. This helps in gaining flexibility within the legs and lower back.
Another good exercise in flexibility will be the hip flexor stretch. Tight hip flexors create lower-back discomfort and can make you tight at the hips. Stretches for them include getting down on one knee, placing the other foot in front of you at a 90-degree angle to the knee. Lean forward into the stretch, keeping the back straight, until stretching is felt on the front of the hip. Hold for 20-30 seconds and flip sides. This exercise will help your hip flexors, lower back pain relief, and better mobility in the hips.
Cobra stretch-this enhances your spine flexibility, strengthening the lower back. Lying on the stomach, place your hands underneath your shoulders. Press through your palms, lift the chest off the floor, keeping the hips on the ground. Hold for 20-30 seconds; take deep breaths. This exercise stretches the muscles in the lower back and opens the chest better for posture and spinal flexibility.
The standing side stretch is an excellent full-body stretch. Start off by standing with your feet at hip-width apart and your arms up over your head, clasping your hands together. Lean to one side, extending your arms, and feel the stretch down the side of your body and through your ribcage. Hold for 20-30 seconds before switching sides. This will help release tight muscles throughout the torso, shoulders, and hips for overall flexibility.
The butterfly is a great one that will help with the inner thighs and hips. You should sit on the floor, soles pressed together, knees to each side. Take your feet into a hold with your hands and gently press your knees down toward the floor, resisting the stretch as it pulls through your hips and inner thighs. Hold for 20-30 seconds. This is a great stretch to focus on hip flexibility, releasing tension in your groin area.
Finally, add the child pose stretch-in-a yoga pose serving to increase flexibility of one’s lower back, hips, and shoulders. On your hands and knees, starting to sit back onto your heels, extend your arms forward, lowering your chest towards the ground. Hold for 30 seconds to a minute, taking deep breaths in. This is such a great stretch because it releases tension in the lower back and loosens the hips and shoulders.
These additional stretches to one’s routine will enhance flexibility and also be very instrumental in preventing injuries, hence helping one in gaining good mobility. Make stretching a habit; hold each position for at least 20-30 seconds to realize full benefit. Never feel pressurized while stretching, just being gentle and listening to the body is important for flexibility enhancement.