1NEWS – Body flexibility is important for daily life. For example, if you have to bend down to pick up an object that has fallen. If you don’t have elasticity in your muscles, this kind of movement will be difficult.
Flexibility is the ability of muscles and other connective tissues to temporarily stretch. Mobility is the ability of a joint to move freely through various movements in a pain-free manner. So, if you want to have good mobility, you must have good flexibility as well.
It’s not difficult and takes a lot of time for you to improve flexibility. Quoted from the page hellodoc, try to do some of these movements to increase the flexibility of the body.
Standing Hamstring Stretch
To do this movement, you need:
- Stand straight with your feet hip-width apart, knees slightly bent, and arms by your sides.
- Exhale as you bend forward at the hips, lowering your head to the floor, keeping your head, neck, and shoulders relaxed.
- Wrap arms behind legs and hold from 45 seconds to two minutes.
- Bend your knees and roll when you’re done.
The piriformis muscle is a deep internal hip rotator, located on the outside of the buttocks. Its main role is external rotation. Although small, this section produces a lot of movement in the hips and is often overlooked. Stretching these muscles can prevent potential sciatica. Here’s how to do it:
- Sit on the floor with your legs stretched out in front.
- Cross your right leg over your left, and place your right foot flat on the floor.
- Place your right hand on the floor behind your body.
- Place your left hand on your right quad or your left elbow on your right knee and press your right foot to the left as you rotate your body to the right.
- If the rotation of the spine is interfering with the back, remove it and use your left hand to pull the right quad in and to the left.
Lunge With Spinal Twist
This movement is believed to help open the hips and increase the mobility of the chest (middle back). Here’s how to do it:
- Start standing with your feet together.
- Take a big step forward with your left foot.
- Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the floor, so that you feel a stretch in the front of your right thigh.
- Place your right hand on the floor and turn your upper body to the left as you extend your left hand toward the ceiling.
- Hold for 30 seconds to 2 minutes.
- Repeat on the other side.
How to do this movement as follows:
- Kneel, sit, or stand straight with feet hip-width apart, arms extended above head.
- Bend your right elbow and reach your right hand to touch the center of your upper back.
- Reach your left hand above your head and hold it just below your right elbow.
- Gently pull your right elbow down and toward your head.
- Switch arms and repeat.