Cardio and strength training exercise is oftentimes the focal point of individual and group exercise programs. However exercises that promote flexibility are also a key component of a well-rounded fitness routine and can assist in improving performance and keeping your body pliable, agile and injury free. Exercises that promote flexibility also promote greater range of motion and circulation throughout the body and can help reduce stress. Flexibility exercises are a benefit to your fitness and can be done anywhere, without equipment and can accommodate physical limitations and injuries.
Benefits of Stretching
Stretching exercises are the most beneficial way to promote flexibility of your muscles and mobility in your joints. The demands placed on the body through exercise as well as normal daily activities can cause muscles to tighten, the vertebrae of your spine to compress and the range of motion at your joints to decrease. Stretching on a regular basis can alleviate muscle tightness, limited joint mobility, and prevent and heal injuries. In addition, stretching exercises decrease stress held in the body and also promote relaxation and reduce stress. Stretching can be done daily to improve and maintain flexibility. The Mayo Clinic recommends at minimum stretching two to three times a week in order to obtain and maintain these benefits. A flexible body is a key component of a healthy, strong physical body, and everyone can benefit from stretching, regardless of age or your current level of flexibility.
Basic Stretching Exercises for Flexibility
Basic stretching exercises consist of exercises that target the major muscle groups and these everyday stretches target the muscles and muscle groups that are normally used in daily exercise and lifestyle activities. Hamstring, quadriceps, calf, shoulder and chest stretches, along with the spinal back twist, forearm, triceps and inner thigh stretches are all excellent exercises that promote flexibility and are proactive ways to improve and maintain your flexibility. When considering stretching exercises, static stretching, which is gentle and gradual sustained stretching held a minimum of 20 seconds and no more than three minutes, is the safest method to avoid injury and increase flexibility. According to the Mayo Clinic, it is safest and most effective to perform stretching exercise when your muscles are already warm and to avoid bouncing or stretching to the point of pain.
Pilates Flexibility Exercise
Pilates is widely recognized for its benefits in strengthening the core, however Pilates is a method of body conditioning that also focuses on improving muscle and joint flexibility. Pilates exercises can be performed on a mat or with the use of Pilates equipment and is low impact to the muscles and joints and can be modified or intensified to fit your individual needs. The spine stretch, roll up, saw, swan, mermaid, single leg stretch, lunges and pelvic tilts are all excellent choices in stretching the major muscle groups of the body. These Pilates exercises facilitate improving the muscle strength and flexibility and joint mobility that will assist in improving muscle conditioning and in preventing and healing injury.
Yoga Flexibility Exercises
Improving and maintaining muscle flexibility and joint mobility are central to the physical benefits of yoga poses and exercises. Yoga is widely recognized for its flexibility benefits and can be performed daily to stretch and lengthen the major and minor muscle groups of the body Cobra, Downward and Upward Facing Dog, standing and sitting forward bends, Triangle, Warrior 1 and 2 poses in addition to the Half Spinal Twist, Pigeon, Bridge, Cat, Cow and Child pose are all beneficial and efficient stretches that promote flexibility and pliability in your body that you will benefit from in your daily life.
Member Comments