Flexibility has a bigger impact on our body than you might think. Good flexibility allows us to achieve better results when we do physical activity, improve muscle mobility and coordination, relieve muscle pain and prevent injuries.
Good flexibility also improves blood circulation and plays a very important role in preventing conditions such as arthritis, diabetes and kidney problems. For this reason, we present 10 exercises that improve mobility, elasticity and flexibility.
With these exercises you will become more agile and strengthen your muscles and joints.
1. CAT AND COW STRETCHES
The cat and cow stretch is perfect to start warming up your spine. Improves flexibility of the back, neck and shoulders. Start from a quadruped position, then slowly arch your back, pushing your stomach down and lifting your head. Pause for a few seconds, then slowly raise your back, like a cat. Perform 10 repetitions.
2. BACK STRETCH
This stretching exercise is great for lengthening your back, but make sure you don’t overextend it. If you feel pain or discomfort in your neck, you have definitely overdone it. Lie on your stomach, raise your elbows and keep your stomach on the floor. Push yourself up with your hands, in a position similar to a push-up, but keeping your hips on the floor. Stay in this position for 30 seconds and repeat 3 times.
3. LATERAL STRETCH
This exercise works several muscles, the spine, groin, hamstrings and abdomen. Spread your legs and stretch your arms until they are parallel to the floor. Lean to your right side, bending your right knee and resting your elbow on your knee. Extend your left arm toward the ceiling, maintaining a straight line from your left foot to your left hand. Hold the position for 30 seconds, then repeat on the other side.
4. PUPPY STRETCH
This exercise is great for the upper body, including the back, shoulders and arms. Get on all fours, keeping your hands under your shoulders and your knees directly under your hips. Slowly bring your hands forward, bringing your chest towards the floor. Hold the position for 30 seconds, then slowly return to the starting position. Repeat 3 times.
5. LATERAL LUNGE
Let’s move on to the legs. Start from a standing position, with your feet slightly apart. Slowly bring your body weight to the right side. Hold the position for 30 seconds, perform 3 repetitions on each side.
6. HAMSTRING STRETCH
Sit on the floor, with your legs extended in front of you. Stretch your arms and lean forward, trying to push yourself as much as possible while always keeping your legs straight. Hold the position for 30 seconds and repeat 3 times.
7. SEATED STRETCH
A perfect stretching exercise to increase leg flexibility. Start from a sitting position, stretch your legs sideways as much as possible. Bring your arms forward as far as possible. Hold this position for 30 seconds.
8. SEATED SPINAL TWIST
Ideal for increasing flexibility of the shoulders, chest and spine. Sit on the floor and keep your legs straight. Bend your right knee and place it over your left leg. Hold the position for 30 seconds, then return to the starting position. Repeat the exercise on the other side.
