If you think that doing stretching exercises is not very useful and is not worth your time, you will probably leave this part of your exercise program completely. Maybe you, like many athletes, only do intense exercises and use weights and exercise machines, and you rarely go to sports such as yoga, tai chi, and other stretching exercises. But according to researches, these sports have many benefits and by strengthening the flexibility of the body, they can reduce injury and pain and help improve balance, coordination, dynamics, function and posture of your body.

Body flexibility refers to the softness of muscles and joints and their opening, closing and bending without pain or injury. This flexibility helps the muscles to be soft and rubbery. If you have softer and more dynamic muscles and joints, you will not only be able to improve your sports performance, but you will also have no problem performing daily activities and you will prevent problems and injuries caused by aging.

Suitable exercises for improving body flexibility include stretching, using a foam roller, yoga, pilates, and tai chi. You should add a few options of these exercises to your program in order to increase muscle strength and flexibility as well.

Next, we will examine the benefits of body flexibility, then we will take a look at the right exercises for this and the points you should follow. Stay with us.

What are the benefits of body flexibility?

Those who have a soft and flexible body can easily move, open and close their joints and generally have more range of motion and face less pain and movement restrictions. According to the point of view of flexibility experts, including physiotherapists and orthopedists, the importance of body flexibility should not be ignored, because it is considered one of the most key ways to prevent injuries and problems caused by aging.

Below are 4 important benefits of body flexibility. By knowing these benefits, you can realize the importance of sports such as yoga and stretching:

It leads to the reduction of injuries caused by dryness of the body

Body flexibility prevents imbalance and muscle stiffness. When muscles are under stress, they struggle to continue working, this along with imbalance and coordination leads to strains, tears and injuries.

The flexibility of the body also affects the reduction of muscle tension and relieves the pressure on the joints around them. In general, you should stretch to soften and stretch the muscles and reduce the risk of injury. If a muscle or a joint is too dry and stiff, it makes it difficult for other body parts to work and the possibility of injury increases even more.

By improving the range of motion and flexibility of the body, you can perform better

According to research, soft and stretched muscles can go through their standard range of motion. This will improve your sports performance and you will be better able to perform various sports that require a lot of movement of arms and legs. Apart from this, you can do daily activities including walking, sitting, bending, etc. without any problems or restrictions.

Improving the range of motion for some parts of the body, such as the hips and knees, allows you to get a better result from your exercise, because by improving the movement of these joints, you can put more pressure on yourself, use all your strength, and also the sessions Have a longer and more intense workout. Therefore, you will make more progress and enjoy many more benefits.

In addition to these, the flexibility of the body is very beneficial to reduce pain and fatigue caused by exercise. During exercise, you may be in an annoying situation, you may get tired and your muscles may hurt. The less you are in pain and tired, the more you can push yourself and get better results.

Increasing body dynamism and flexibility helps to perform daily tasks better

People who regularly do proper flexibility exercises typically experience less pain and can perform everyday tasks without any problems, such as bending over and putting on shoes, walking up stairs, lifting things from the floor, and standing up. Do it from a chair or sofa.

This is why the importance of body flexibility increases with age. Because the older you get, the more you are at risk of injury, disability, falling, etc., and you cannot do the usual things in life like before.

It leads to the improvement of body shape

Sitting for long periods of time and not stretching after exercise can affect your posture and mobility. For example, excessive sitting usually leads to tight muscles in the back, hips and legs.

Doing the right flexibility exercises can help improve your overall posture and reduce back pain and stiffness. 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 get your body in good shape. Apart from this, leg and hip stretching exercises will also be suitable for relieving sciatica and knee pain.

In addition, stretching exercises are also useful for people with arthritis and spine problems. Of course, it is very important to do these exercises and movements correctly so that the conditions do not become more serious!

How can we increase the flexibility of the body?

If you decide to work on your overall flexibility, you should definitely consider doing proper stretching exercises for the following muscles:

  • hamstring
  • waist
  • The hip flexors, hip flexors, and the pear-shaped muscle located on the outer side of the hip.
  • leg
  • shoulders
  • Neck

If possible, do a combination of some stretching exercises and exercises like yoga, tai chi, and foam roller, focusing entirely on the muscles we’ve mentioned.

Foam roller training, also known as “myofascial release,” is a type of massage therapy that you can do yourself to soften dry and tight muscles, reduce pain and discomfort, and help warm up your muscles before exercise. Help them exercise and recover after exercise. Myofascial release is the removal of knots and knots in the muscle tissue that can lead to stiffness and tension in the muscles.

Yoga is one of the most popular stretching activities that needs no introduction. With the help of various stretching movements and breathing and meditation techniques, this exercise can have many benefits for your health. Among the most important benefits of yoga, we can mention improving circulation and blood pressure, strengthening the body’s aerobic system, improving cardiovascular health, strengthening the body’s immune system, improving sleep, reducing stress and anxiety, and increasing life expectancy. According to researches, people who do yoga have better health and also their body has more posture, balance and flexibility.

Which stretching exercises are suitable for improving body flexibility?

To improve flexibility in hamstrings, hips, back, shoulders, etc., add the following stretching movements to your exercise program. Hold each stretching position for 10 to 30 seconds and repeat them 2 to 3 times if desired.

  1. Forward Fold

To perform this movement, first stand and slowly bend the upper body. Now stretch your spine and let your head fall towards the floor. Keep your knees slightly bent. Then put your hands on the floor. You can also hold the opposite elbow with each hand, place them in front of or behind the thigh, or even on the back and on the back. Hold this position for a few seconds to stretch the thigh muscles.

If you can’t bring your hands to the floor, you can do the same exercise modified to fit your body. For example, place a chair or sturdy object in front of you and place your hands on it instead of the floor.

  1. Downward Dog

First, get into a plank position, move your hips up and back, and keep your spine straight. Then open the fingers and spread your weight between each hand. Your body should take the shape of the number 8. Now press the soles of the feet to the floor and lift them so that the leg muscles are stretched well. Maintain this position for some time.

  1. Puppy Pose

First, get on all fours on the floor, then stretch your arms forward as far as possible. Lower the head and move the hips up and back towards the heels.

  1. Twisted Lunge

First, perform the long movement; Take one leg forward and the other leg back and bend them at the knee. Then put one hand on the ground and stretch the other hand up by the side of the body. Turn your upper body and stretch. Then repeat the same for the other side of the body.

  1. Butterfly

To perform this movement, sit on the floor, bend your knees and touch the soles of your feet together. Now hold the legs with each hand and lift the knees up and down at the same time, just like the wings of a butterfly. This movement helps to stretch the inner leg muscles.

  1. Kneeling Side Bend

First, kneel on the ground. In this movement, you should bend the upper body to the sides and extend the opposite arm above the head. You can also extend one leg at your side for an extra stretch.

  1. Standing Quad Stretch

First stand, bend your right knee so that the heel goes towards the hip. Then hold your ankle with one or both hands. Try to keep the knees in line next to each other and remain motionless. Feel the stretch in the thigh muscles and stay in this position for a few seconds. Then repeat the same for the left leg.

  1. Knee to Chest

To perform this movement, lie on your back, bend your knees and place the soles of your feet on the floor. Now move the right knee towards the chest and lock the hands on the calf. Extend the left leg at the same time. Stay in this position for a few seconds or minutes, then do the same for the other leg.

  1. Eye of the Needle

To perform this movement, first lie on your back and place the soles of your feet on the floor. Raise the hips slightly, place the right foot on the left knee, then hold the back of the left thigh (or left leg) with both hands. Pull the left knee towards you and stay in this position. Then switch the legs and repeat the same cycle.

  1. Laying Torso Rotation

Lie on your back, bend your knees and place your feet flat on the floor next to each other. Stretch your arms by your side. Now tighten your core muscles and bring both knees towards your chest. Then move them together to the right or left side of the body and repeat the movement in the same way.

Don’t forget these tips about body flexibility!

When performing stretching exercises or using a foam roller, try to put pressure on yourself to the extent that mild tension is created in the muscles, but do not overdo it and do not let severe pain or burning come to you. Also, remember to breathe well while stretching the muscles, monitor your body and perform the appropriate movements for flexibility with full concentration and slowly.

Apart from these, don’t forget to consult your doctor and trainers. 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. Professionals can diagnose injuries well and prevent the condition from getting worse. If you feel injured, you should not continue to exercise and make the situation worse. So be sure to see a doctor and prevent the situation from getting worse.

final word

The softness of muscles and joints and their opening, closing and bending without pain and difficulty can have many benefits for health and staying away from problems and injuries. The flexibility of the body can lead to soft and rubbery muscles, and this softness and dynamism of the body helps you to do various sports and even simple daily tasks better and more efficiently.

You can improve body flexibility by using a foam roller and doing stretching exercises, yoga, pilates and tai chi. These exercises will help you reduce injuries caused by body dryness, have a wider range of motion, improve your athletic performance, and also improve your posture, balance, and coordination.

In spite of all this, be careful when doing the sports and exercises that we have mentioned, be sure to pay attention to the proper body shape, do not overdo it, and stop exercising if you feel pain or discomfort. Apart from this, consult your doctor before starting exercise and do the exercises after knowing your physical condition and consulting with the doctor.





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