Stretches To Improve Flexibility

It is easy to neglect stretches, but they should be a vital part of your training program. Stretching helps us to keep our muscles flexible and, by maintaining or increasing that flexibility, allows us to develop an adequate range of motion in the joints, and also improve posture and reduce stress and pain in the body, among other things.

Devaluing stretches and mobility work can cause muscles to become shorter and stiffer, which can lead to injury propensity or an inability to perform certain movements.

Try adding these stretches to your weekly routine to help improve flexibility and prevent injuries.

Bend with broad legs

Position yourself with your feet slightly apart than your shoulders. Bend from the hips, lowering the chest until it is in front of the thighs, allowing the head to relax and transferring the weight to the balls of the feet. Hold the position for 10-20 seconds, and return to the vertical position.

The four

Lie on your back, with your back firm, bending your knees 90 degrees, in order to lift your feet off the floor. Start by supporting your right ankle on your left thigh (above the knee) and put your hands together, interlacing your fingers, around your left thigh. Inhale deeply and, as you exhale, pull your left knee towards your chest, feeling your glutes and left hip stretch. Hold the position for 10-20 seconds before repeating with the other side.

Squat wide with rotation

Position yourself with your feet wider than your shoulders and lower yourself into a “juice” squat position, bending your legs until your thighs are parallel to the floor. Place your hands on your knees and support yourself with your right hand to let your right shoulder move forward and down, while rotating your chest so that it is facing your left knee. Hold the position for 10-20 seconds, reverse the movement and repeat to the other side. Do 5-10 repetitions.

Flexion of the hip in a kneeling position

On your knees on the floor, put one foot forward, taking a low step. Make sure your knees are bent at a 90 degree angle. You can place your hands on the floor for support, if necessary. Begin the stretch by leaning forward, slowly advancing your knee from the front to the foot until you feel the groin in the back leg stretch. Repeat, moving back and forth, 5 to 10 times, or hold on where you feel you stretch for up to 30 seconds. Then, switch legs.

Bend frontal with hands clasped

Start standing with your feet hip-width apart and your hands clasped behind your back, and keep your arms straight while curving your body from your hips, lowering your chest towards your legs and keeping your arms up from the head. Relax your head in the lower position and transfer the weight to the balls of your feet. Hold the position for 10-20 seconds, then slowly return to the vertical position before repeating 3-5 times.

A length of triceps standing

Stand with your feet shoulder-width apart. Lift your left arm and stretch it towards the sky. The movement begins by bending the elbow until the hand is behind the head, between the shoulders. Keep your shoulder blades pressed against each other and use your other arm to gently pull the elbow of the arm you are doing the stretch lightly back and forth. Hold the position for 10-20 seconds before repeating with the other arm. Repeat 3-5 times with each arm.

Arm twist and shoulder stretch

Starts standing, with feet shoulder-width apart. Position your arms at chest level, with your hands in front of you, cross your arms over each other and interlace your fingers. Lower your shoulders, reaching at the same time with your hands clasped. Hold the position for 5-10 seconds, untangle the arms and change their position. Repeat on each side 3-5 times.

Legs open with forward bend

Sit on the floor and spread your legs out as far as possible, keeping them straight. Push your shoulders back and down, keeping your spine straight, and move slowly with your hands on the floor in front of you. Lower yourself so that your forearms rest on the floor. Lower and bow your head with a deep breath. Hold the position for 10-20 seconds and return your hands to the starting position. Repeat 3-5 times.

arching of the back

Place yourself on your hands and knees on the floor, with your hands directly under your shoulders and your knees bent under your hips. Inhale deeply and arch your spine downward, so that your belly sinks towards the floor and your head and tailbone tilt upward. Exhale slowly, performing the reverse movement: arch your back towards the ceiling, and retract the head and coccyx downwards. Hold each movement for 3 to 5 seconds before inverting and repeat 5-10 times.

Stretch of Superman in Y and T

Lie on your stomach on the floor, with your legs straight and your arms positioned so as to form a Y. Take a deep breath and push your shoulders back and down, lifting your chest, arms and legs as high as you can without getting into discomfort. Hold for 5 seconds and download again in a controlled manner. Position your arms to form a T and repeat. Switch between Y and T movements and perform 5 to 10 repetitions.

You can also read: Top 5 hamstring stretches to correct posture

Our articles are for informational and educational purposes only and should not be used as medical advice. If you are concerned, consult a healthcare professional before taking nutritional supplements or making any major changes to your diet.