If you think that stretching exercises are not very useful and not worth the time, you will probably skip this part of your exercise program altogether. you leave. Like many athletes, you may only engage in strenuous exercise and use weights and exercise equipment, and less on sports such as yoga, tai chi, and other stretching exercises. But according to research, these exercises have many benefits, and by strengthening the body's flexibility, they can reduce injury and pain, and help improve your balance, coordination, dynamism, function, and posture.
Flexibility The body refers to the softness of muscles and joints and their opening, closing and bending without pain and injury. This flexibility helps the muscles to be soft and supple. If you have softer and more dynamic muscles and joints, not only can you improve your athletic performance, but you will also have no problems with daily activities and you will prevent problems and injuries caused by aging. Suitable exercises for improving body flexibility include stretching, using foam rollers, yoga, Pilates, and tai chi. you need to add a few options of these exercises to your program to increase the flexibility of the muscles, as well as increase their flexibility.
Here are the benefits of flexibility, then look at the appropriate exercises Here are some tips to help you do just that. Join us.
What are the benefits of body flexibility?
body can move, open and close their joints easily, have more range of motion overall, and experience less pain and movement limitations. According to resilience experts, including physiotherapists and orthopedists, the importance of body flexibility should not be overlooked, as it is one of the key ways to prevent injuries and problems caused by aging.
We bring the important benefit of body flexibility. By recognizing these benefits, you can understand the importance of sports such as yoga and stretching exercises:
1. Leads to reduction of dryness injuries
Flexibility prevents imbalance and muscle cramps. When muscles are under pressure, they try to stay active, which, along with imbalance and coordination, leads to stretching, tearing, and injury.
Flexibility of the body to reduce muscle tension It affects and relieves the pressure on the joints around them. In general, you should do stretching exercises to soften and stretch the muscles and reduce the risk of injury. If a muscle or joint is too dry and cramped, it can make other parts of the body work harder and the risk of injury increases.
3. By improving range of motion and flexibility of the body,
you can perform better. This will improve your
athletic performance and make it better for you to perform a
variety of exercises that require a lot of movement of the arms and
legs. Apart from this, you can do daily activities such as
walking, sitting, bending and without any problems and
Improving range of motion for some organs of the body, such as the hips and knees, gives you This will allow you to get the best results from your exercise, because by improving the movement of these joints, you can put more pressure on yourself, use all your strength, and also have longer and more intense training sessions. Therefore, you will progress more and enjoy many more benefits.
In addition, the flexibility of the body is very beneficial in reducing pain and fatigue caused by exercise. When exercising, you may find yourself in a stressful situation, tired, and aching muscles. The less pain and fatigue you have, the more you can put pressure on yourself and get better results.
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3. Increasing the body's dynamism and flexibility helps to do everyday tasks better
People who do regular exercises for body flexibility usually experience less pain and can do everyday tasks like bending without any problems. Getting up and putting on shoes, walking up stairs, lifting things off the floor, and getting up from a chair or sofa.
This is why the body's flexibility becomes more important with age. Because the older you get, the more you are at risk of injury, disability, falls, and you can no longer do the normal things in life.
Improves body shape
Sitting for long periods of time and not doing post-workout stretching exercises can affect your posture and dynamism. For example, excessive sitting often leads to stiffness in the muscles of the back, buttocks, and legs. Doing the right exercises for flexibility can help improve your overall posture and reduce your flexion and lower back pain. If you sit a lot and do not move enough, you will undoubtedly suffer from back and neck pain. Doing stretching exercises that stretch the muscles of the back, shoulders and neck can relieve these pains and also give your body a proper shape. In addition, leg and pelvic floor exercises are good for sciatica and knee pain.
In addition, stretching exercises are also helpful for people with arthritis and spinal problems. Of course, it is very important to do these exercises and movements correctly so that the situation does not become more serious!
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how can we increase the body's flexibility? should we do more?
If you decide to work on your overall flexibility, you should do some exercises Consider proper stretching for the following muscles:
- flexor muscles of the thighs, buttocks, and pear-shaped muscles on the outside of the buttocks
If possible, combine a few stretching exercises and Do exercises such as yoga, tai chi and foam roller and focus entirely on the muscles we have mentioned. you can do this to soften dry and tight muscles, reduce pain and discomfort, and also warm up the muscles before exercise and recovery. Help after exercise. Myofascial release means relieving cramps and knots in muscle tissue that can lead to muscle stiffness and tension.
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Yoga is also one of the most popular stretching activities that does not need to be introduced. This exercise with the help of various stretching movements and breathing and meditation techniques can bring many benefits to your health. Among the most important benefits of yoga exercise are improving circulation and blood pressure, strengthening the body's aerobic system, improving cardiovascular health, strengthening the immune system, improving sleep, reducing stress and anxiety, and increasing longevity. According to research, people who practice yoga are healthier and their bodies are more balanced, balanced and flexible.
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Which stretching exercises are suitable for improving body flexibility?
To improve flexibility in the muscles of the hamstrings, buttocks, back, shoulders and Add the following stretching exercises to your exercise program. Hold each stretch for 10 to 30 seconds and repeat 2 to 3 times if desired.
To perform this move, first stop and Bend your upper body gently. Now stretch your spine and let your head go to the ground. Keep your knees slightly bent. Then place your hands on the floor. you can also hold the opposite elbow with each hand, place it forward or behind the thigh, or even on the back and waist. Hold this position for a few seconds so that the thigh muscles are stretched well.
If you can not bring your hands to the ground, you can do the same exercise in a modified way to fit your body. For example, place a chair or sturdy object in front of you and place your hands on it instead of on the floor.
Planck move first, buttocks Move yourself up and back and keep your spine straight. Then open the fingers of the hands and spread your weight between each hand. your body should take the shape of the number 8. Now press the soles of your feet to the ground and lift so that the leg muscles are well stretched. Maintain this position for a while.
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3. Puppy Pose Then extend your arms as far forward as
possible. Lower your head and bring your hips up and
back to the heels.
Perform the long movement first; Bring one leg forward and the other leg back and bend them at the knee. Then place one hand on the floor and extend the other hand up to the side of the body. Rotate your upper body and stretch carefully. Then do the same for the other side of the body.
Sit on the floor to perform this movement, bend your knees And stick the soles of the feet together. Now hold the legs with each hand and bring the knees up and down at the same time, just like the wings of a butterfly. This movement helps to stretch the inner muscles of the leg.
6. "Kneeling Side Bend"
First on the knee floor hit. In this movement, you should bend your upper body to the sides and extend the opposite arm above your head. you can also stretch one leg to the side of the body for more traction.
"Standing Quad Stretch"
Stand first, your right knee Bend so that the heel of the foot goes towards the buttocks. Then hold your ankle with one or both hands. Try to keep your knees in line with each other and stay still. Feel the stretch of the thigh muscles and stay in this position for a few seconds. Then repeat for the left foot.
8. "Knee to Chest"
to perform this movement on the ground Lie on your back, bend your knees and place the soles of your feet on the floor. Now move your right knee towards your chest and lock your hands on your legs. Stretch your left leg at the same time. Stay in this position for a few seconds or minutes, then do the same for the other leg.
9. "Eye of the Needle"
To perform this movement, first lie on your back. Pull and place the soles of your feet on the floor. Lift your hips slightly, place your right foot on your left knee, then hold the back of your left thigh (or left leg) with both hands. Pull the left knee towards you and stay in this position. Then move your legs and repeat the same cycle.
10. "Laying Torso Rotation"
Lie on your back, knees Bend and place the soles of your feet flat on the floor and next to each other. Extend your arms to your sides. Now tighten your core muscles and bring both knees to your chest. Then move them together to the right or left of the body and repeat the movement in the same way.
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If you have the time and circumstances, try to do some yoga, tai chi or simple stretching exercises at home on a daily basis. you do not need to put a lot of pressure on yourself to enjoy the benefits of these exercises, and just 10 minutes a day will be enough to improve your body balance, dynamism and flexibility.
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It is best to exercise at a set time each day to make it a regular habit. Stretching will be great after a morning workout, after a mid-day walk, after a hot shower, or before bed. Each of these times, especially in the morning, has its own characteristics and benefits.
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, We suggest doing dynamic stretching exercises for about 5 to 10 minutes while warming up. After these few minutes, your muscles will be soft and warm and ready for the main exercise. After exercise, take another 5 to 10 minutes to do static stretching exercises or use a foam roller to cool your body.
Don't forget these tips about body flexibility!your muscles, monitor your body, and perform the appropriate movements for full flexibility with complete concentration and calmness.
Apart from this, consult your doctor and trainers. Do not forget. Before starting any sport, you should be aware of your physical condition and do not do sports that are dangerous for you. Also, if you feel pain and discomfort while exercising, you should stop exercising and see a doctor. Specialists can diagnose injuries well and prevent the condition from getting worse. If you feel injured, you should not continue to exercise and make things worse. So be sure to see a doctor and prevent the situation from getting worse. Have plenty to do to stay healthy and away from problems and injuries. The flexibility of the body can lead to soft and supple muscles, and this softness and dynamism of the body also helps you to perform various sports and even simple daily tasks of life better and more efficiently.
you use a foam roller And doing stretching, yoga, Pilates and tai chi can improve your body flexibility. These exercises will help you reduce the damage caused by dry body, have a wider range of motion, improve your athletic performance, and also improve your posture, balance, and coordination.
All this, be careful when doing the exercises and exercises that we have mentioned, be sure to pay attention to the proper shape of the body, do not overdo it, and if you feel pain and discomfort, be sure to stop exercising. In addition, see your doctor before you start exercising, and after learning about your physical condition and consulting your doctor, do the exercises.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Source: Dr. AxTags: how, should, you, improve, your, body, flexibility?