Improve Your Flexibility
Eva Thaler provides some stretching exercises to help improve your flexibility.
It would be a huge mistake to think that exercises aiming to improve flexibility are necessary only for gymnasts and yogis. Of course, being mobile and flexible is vital for success in this sport; however, many powerlifters and weightlifters include stretching exercises in their training schedules. Scientists proved that flexibility training reduces the risk of getting an injury, fastens recovery, and improves muscle growth. There are a lot of approaches to the issue of stretching poses; for example, some people state that it is better to do stretching before the main training as a warm-up, whereas others advocate for stretching muscles after training sessions to relax.
People should remember that doing these exercises is essential. Sometimes, even those who understand the importance of stretching miss this stage of training because of exhaustion. Here are some of the best mobility exercises that will not take a lot of time and will benefit any person's athletic performance.
Students who participate in college athletic teams tend to skip stretching routines because of the vast number of assignments that require a lot of time to be completed. Such students must consider that their problems are easy to deal with. They need to remember the search query "do my homework" and type it into the search engine to find a reliable academic writing service.
It is time to get acquainted with the practical stretching training exercises and include them in the training plan.
Cat-camel back stretch
This exercise is used to relieve back pain, a widespread symptom. It stretches all back muscles and makes the vertebra more mobile. To do this exercise, one needs to get on all fours and slowly arch the back towards the top. Hold in this position for 10-15 seconds, and then slowly swing the back towards the floor. It is better to repeat these movements several times to feel relief and realize that the back has become more mobile.
Standing hamstring stretch
Lots of people find this one difficult. This fact indicates that people have sedentary lifestyles and disregard their physical activity. Having mobile hamstrings is the guarantee of a healthy back and good posture. To achieve this effect, the athlete must stand with feet at shoulder length and gradually bend over. If a person is flexible, they will easily wrap their arms around the legs.
Doorway stretch
A flexible rotator cuff is the bail for healthy joints and strong shoulder muscles. The doorway is everything a person needs to stretch their shoulders. This exercise technique is simple: stand in the doorway, place each arm on the sides of the doorway at a 90-degree angle, and take a step forward to feel the stretching in the chest and shoulders.
Seated hamstring stretch
This exercise is done in the same way as standing stretch. The only difference is that person’s aim is to reach the feet.
Frog stretch
The frog stretch, also known as Mandukasana, is a yoga pose. There is no better way to make hips and inner thighs more mobile than to try this pose. This exercise presupposes that a person starts by standing on all fours and slowly moves the knees towards the sides. This exercise is done correctly when the inner thighs are parallel to the floor.
Triceps stretching
Developing upper body strength depends on the arms and their muscles. That is why stretching the triceps is essential. There are many poses and exercises for it, but this one is the most effective. It can be performed standing or sitting. Raise the hand, bend the elbow, and try to touch the top of the back. Avoiding any sudden movements is important in this exercise.
Biceps stretching
After improving the mobility of the biceps, it is time to work on the biceps. All that is necessary to do this exercise is a wall. Besides biceps stretching, this pose affects the chest and shoulders and makes them more flexible. The athlete who wants to enjoy the flexibility of the biceps must reach out to the hand, place it on the wall, and start turning the body away until it feels it is stretching. It is better to find a comfortable position and hold it for 20-30 seconds.
Piriformis stretching
Piriformis syndrome is painful and can cause many inconveniences. The best way to eliminate and prevent the symptoms is to do stretching exercises and keep this muscle on point. One must sit and cross the left leg over the right to reach this muscle. The left hand should be placed behind the body. The right elbow should be placed on the left knee. The stretching is conducted by turning the torso and moving the left leg towards the floor.
Quad stretching
Stretching quads is an essential exercise for gymnasts and all people who want to do the splits; however, it is not the only aim and benefit. To stretch the quads, one needs to stand, bend one leg, grab the foot and pull it towards the butt. There is a risk of losing balance; that is why it is better to lean on something.
Spine twist in a lunge
This pose is a full-body exercise, and it should be conducted by all people who suffer from tensed muscles. If someone sits for a long time, he or she must do this pose every day. One must make a lunge to feel stretching in the thigh. One hand should be placed on the floor, whereas the others must be extended towards the ceiling. Therapists advise holding this position for at least 30 seconds before repeating it on the other side.
Students who do their assignments until late at night must include all these exercises in their training routine. Moreover, it is always better to care about their health, especially their back health, by ordering assignments online and having a rest. The simple keyword 'pay to do my essay' is the key to solving all problems with academics.
Page Reference
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- THALER, E. (2020) Improve Your Flexibility [WWW] Available from: https://www.brianmac.co.uk/articles/article587.htm [Accessed
About the Author
Eva Thaler is a writer with many years of experience in the health and fitness industry. She enjoys writing compelling content about physical and mental health, sports injuries, and the latest advances in fitness research.