Flexibility is the ability we have to stretch freely without breaking or hurting ourselves. Being flexible has many benefits, such as helping you improve in your favorite sport, as well as reducing the likelihood of any type of injury.
Losing flexibility is common over time, which is why here we leave you a list of basic exercises to do at home that will help you improve flexibility, regain movement, and give your muscle greater endurance.
With these 7 stretches you will get obvious results and forget about sounding like a rusty machine.
7 exercises to improve flexibility
Easy to do at home, these stretches will increase joint mobility. They will not only help you gain flexibility, but also improve your health. So if you want to get good results we recommend practicing them regularly.
Back twist
Back exercises are among the most important, as they allow you to prevent injuries and pain. All you have to do is stand up, place your hands on your waist, and twist your torso, first to the right and then to the left. To know if you are doing the movement correctly, you should feel your sides stretch.
Arm stretches
An easy way to stretch this limb giving more strength to your body is to interlace your hands in front of you, turn them over, and stretch your arms.
If you work in front of a computer, these exercises will prevent muscle and tendon injuries from wrists to arms. Another option is to pass your arm behind your head, hold it with the elbow, and press down to stretch the shoulder.
Leg stretch
To stretch the quadriceps, instep, and vastus medialis there is more than one exercise you can do. One of the easiest and most recommended for your health is to lie face down on the floor, bring one leg towards you, hold the foot with your hand, and pull it to stretch the vastus intermedius muscle and the vastus lateralis muscle.
Seated stretch
Stretching your leg is important to avoid injuries in joints, especially if you spend many hours a day sitting. A very simple exercise is to place the heel on the floor and lift and lower your foot. Having the leg stretched will improve circulation and the movement will activate your muscles.
Lunge on the sofa
Although more intense, these lunges have benefits for the whole body, as they act as a stretch for different dynamic systems. This physical activity consists of placing one leg back and resting it on the sofa while the other is placed forward at a 90-degree angle, like a conventional lunge.
Lower back
To stretch the lower back area we recommend doing this exercise. Lie on the floor, stretch one leg and keep it on the floor while you pull the other to your chest as much as you can. Repeat the same process with each leg and that's it, your lower back will have stretched.
Yoga
This sport may be one of the best for stretching the whole body, as its benefits not only include gaining flexibility, but also help with mental peace and relaxation. There are many yoga poses and routines for beginners; just 15 minutes a day will bring great benefits and improve your health.
Tips and recommendations to improve flexibility
There are many tips to improve your flexibility. Maintaining a proper diet is very important, as there are essential nutrients for the joints, tendons, and muscles of the body.
Stretching before and after exercising is equally important, along with a good warm-up, which will reduce the risk of injury and improve your athletic performance.
Also, we recommend practicing sports like pilates, yoga, or swimming, which allow you to stretch all muscles and parts of the body instantly, giving you greater flexibility, endurance, and strength.
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