By What is Flexibility?
Flexibility is defined as the range of motion around a joint. The degree of flexibility can be influenced by many factors, including age, gender, genetics, and type of physical activity. Flexibility workout often requires a combination of static and dynamic stretching exercises. Static stretching exercises are those in which you maintain a position for an extended period of time, usually 15-30 seconds. An example would be reaching up and over your head to touch your toes while keeping your knees straight. Dynamic stretching exercises involve moving your body or a limb through its full range of motion repeatedly. An example would be leg swings, in which you swing one leg forward and back, gradually increasing the range of motion each time.
Here are a few things you can do to improve your flexibility:
Static stretching exercises – Are those in which you maintain a position for an extended period of time. To do a static stretch, slowly move your body or a limb into the desired position and hold it there for 15-30 seconds. You should feel a gentle stretch in the muscles, but not pain.
Dynamic stretching exercises – As mentioned above, dynamic stretching exercises involve moving your body or a limb through its full range of motion repeatedly. To do a dynamic stretch, slowly and controlled move your body or a limb through its full range of motion several times. Again, you should feel a gentle stretch in the muscles, but not pain.
Foam rolling – Foam rolling is a form of self-massage that can help improve flexibility. To foam roll, simply roll a foam roller over the desired muscle group for 30-60 seconds.
Hot/cold therapy – Applying ice to an injured or sore muscle can help reduce inflammation and pain. Heat can also be helpful in reducing pain and stiffness in muscles.
Flexibility is important for overall fitness and health. It can help improve physical performance, prevent injuries, and reduce muscle soreness. Flexibility training is also an important part of rehabilitation from injuries. Improving flexibility can also help with the range of motion around joints, which can be beneficial for people with arthritis. There are a number of things you can do to improve your flexibility, including static and dynamic stretching exercises, foam rolling,
Adding flexibility workouts to your routine can help improve your range of motion and might decrease your risk of injuries. If you have any concerns about your flexibility, talk to your doctor or a physical therapist.
Flexibility Workouts for Beginners
If you’re just starting out on your fitness journey, adding some basic flexibility workouts to your routine can help improve your range of motion and might decrease your risk of injuries.
Here are a few exercises to get you started:
Quad stretch –
Start in a standing position. Bend one knee and reach back with the same hand to grab the ankle. Gently pull the ankle up towards the buttock. Hold for 15-30 seconds and repeat on the other side.
Hamstring stretch –
Lie on your back with both legs extended straight. Slowly lift one leg up, keeping the knee straight. Use your hand to grab the back of the thigh and gently pull the leg towards you. Hold for 15-30 seconds and repeat on the other side.
Calf stretch –
Start in a standing position with both feet flat on the ground. Place your hands on a wall or chair for support. Keeping one leg straight, bend the other leg at the knee and press the heel down into the floor. You should feel a stretch in the calf muscle of the straight leg. Hold for 15-30 seconds and repeat on the other side.
Chest stretch –
Start in a standing position with your arms behind you, clapping your hands together. Gently pull your hands away from your body, opening up your chest. Hold for 15-30 seconds and release.
Flexibility is important for overall fitness and health. It can help improve physical performance, prevent injuries, and reduce muscle soreness. Flexibility training is also an important part of rehabilitation from injuries. Improving flexibility can also help with the range of motion around joints, which can be beneficial for people with arthritis. There are a number of things you can do to improve your flexibility, including static and dynamic stretching exercises, foam rolling, and hot/cold therapy. Adding flexibility workouts to your routine can help improve your range of motion and might decrease your risk of injuries. If you have any concerns about your flexibility, talk to your doctor or a physical therapist.
