Exercises To Increase Flexibility

A small guide that goes a long way

Flexibility is generally defined as the range of motion of the joints. It is the ability to bend and stretch easily without too much effort. Flexibility depends upon various factors like the state of the joints, muscles, length and looseness of muscles, shape of bones, age etc. Some medical conditions like arthritis can affect flexibility.

This flexibility can be attained by effective exercise and also through yoga. Stretching is generally done to increase flexibility. Flexibility can be best gained by performing stretching exercises which may include exercises of back, neck, shoulder, wrist, legs etc. If exercise is done in a proper way it is observed that a person with a rigid body before starting exercise will have gained flexibility of almost every part of his body with regular practice of exercise.

Some benefits of flexibility can be as follows:

• Flexibility allows the body to move freely without much effort for activities like bending, stretching, dancing etc
• Flexibility exercises help to reduce muscle soreness, tension and muscle tear if done with properly
• Flexibility exercises also help reduce the chances of injuries
• Flexibility exercise helps improve the join function
• Decreased recovery time

It is said that flexibility decreases with age but it is also true that flexibility can be attained at any age provided; the exercises are done in the right manner. With regular exercise, even a less flexible person can also achieve flexibility.

Few exercises to increase flexibility:

Spine, trunk turning- Stand straight with legs apart. Your hands should be behind your head and start leaning forwards. While doing so your legs should be stable. Try and bring the right elbow in front of the body to touch the left knee such that your trunk rotates. Return to normal position. Perform with the other side.

Spine, extension- Stand with feet together, hands upwards. Now step one leg forward and simultaneously move your upper body and head backwards. Return to start position. Repeat with the other leg.

Spine, lateral flexion- Stand straight with legs apart and both hands behind the head. Now slowly start bending your right elbow towards the outside of your right knee. Repeat with the other side.

Posterior thigh stretch- Sit on a bench with your right leg straight on the table and your left leg resting on the floor. Now lean forward towards your right leg until you feel a stretch in your knee and calf. How the position for some time. Repeat with the other side.

Neck stretch- Sit or stand straight with your arms hanging loosely at the side of your body. Now slowly turn your head towards one side. Hold for a few seconds and then turn to the other side. Repeat 3-4 times.

The above are only a few set of exercises. There are a lot more exercises to improve the posture, flexibility and dexterity of different parts of the body. We can choose exercises that suit our body but see to it that you exercise regularly though.

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