Full-body flexibility, also known as mobility, allows you to move freely without limitations and pain. This flexibility lets you stabilize your joints better, which helps you produce and control more force when you move, such as throwing a baseball or lifting a heavy object off the ground. The National Academy of Sports Medicine recommends that you stretch and move multiple joints and muscle groups together rather than isolating them. This will help you save time in your stretches and improve your movement patterns.
Ball Torso Extension and Flexion
Step 1
Sit on top of a firm stability ball with your legs straight in front of you with your heels together on the ground and your feet flexed toward your face.
Step 2
Recline slowly on the ball so you're lying on it on your back and head with your arms stretched out to your sides. Rest in this position for five to six deep breaths.
Step 3
Roll your body upright and bend your torso forward as you reach for your ankles with your hands. Hold this stretch for five to six deep breaths. Repeat this movement pattern 10 times.
Standing Lateral Stretch
Step 1
Stand with your legs about hip-width apart and raise your arms over your head. Point your feet slightly out to your sides.
Step 2
Exhale slowly and lean your torso to your right while keeping your arms straight. Turn your torso slightly toward your left to keep your chest facing forward. Hold this stretch for three deep breaths.
Step 3
Lift your body up with your arms in the same position and lean to your left as far as you can. Hold this position for three deep breaths. Repeat this movement pattern five to six times.
Striding Torso Rotation
Step 1
Stand with your right foot in front of you with both feet pointing forward about an arm's length away from a wall. Tighten your left buttock slightly and keep your chest up.
Step 2
Exhale and turn your torso to your right with both hands placed on the wall without moving your lower body. Hold this stretch for three deep breaths.
Step 3
Change your position so that your left foot is now in front of you. Turn your torso to your left with both hands placed on the wall. Hold this stretch for three deep breaths. Repeat this movement pattern 10 times.
Things You'll Need
- Stability ball
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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