Having a versatile body is vital and essential for our general health and well-being and as we grow old, it becomes necessary if we would like to avoid injuring ourselves. this will happen within the simplest of movements like twisting around to seem behind us which uses our neck, back, and shoulder muscles and may be strained if you’re inflexible.
Being flexible also helps to enhance your posture which can cause you to look taller and cause you to feel more ‘open’ as your shoulders and back aren’t hunched forward. Your body will become easier also as your joints and muscles won’t feel so stiff.
BEST FLEXIBILITY EXERCISES
The flexibility exercises during this article will give your body good flexibility overall and it’s recommended that you simply perform these on a day to day or every other day for a minimum of quarter-hour whenever.
HIP FLEXOR STRETCH
Start during a kneeling position, then bring your left leg forward into a lunge position so it should be at a 90-degree angle and your right knee should be flat on the bottom.
With your hands on top of your left knee, lean your hips forward and hold for 15 – 30 seconds. Then bring your left knee back to the starting position and repeat on the opposite leg.
In a standing position, put your left on the proper side of your head and pull gently towards your left shoulder. you ought to feel a stretch within the side of your neck. Hold for 30 seconds, then relax. Repeat on the opposite side.
Samson Stretch – Flexibility ExercisesStart during a standing position together with your feet hip-width apart. Raise your arms and elbows straight above your head, back straight, chest forward, and palms facing upwards.
Next, move your left leg forward into a good lunge, touch your right knee to the bottom, and appearance upwards. Hold for about 10 seconds then bring your right leg forward to return to the starting position.
Repeat on the opposite leg and do that 3 times on all sides.
DOWNWARD DOG STRETCH
Downward Dog Stretch – Flexibility ExercisesStand together with your feet hip-width apart and parallel to every other. together with your knees bent, bend over and place your hands flat on the ground.
Walk your hands forward until your feet and hands are completely flat on the ground so your body is like a wrong way up ‘v’ shape. For beginners, keep your knees bent otherwise straighten your legs until you are feeling the stretch in your calves and hamstrings.
Keep your head pointed downwards and confirm your neck is relaxed (you should be ready to check out your lower leg/shin without strain), your core is firm, your knees aren’t touching one another and your hips are pushed back. Hold for 30 seconds.
Start on the ground on your hands and knees together with your spine straight and your head pointed downwards.
Inhale and as you exhale, pull your belly in towards your spine and round your shoulders in, and point your head inwards so you’re watching your legs.
Hold for 15 seconds then inhale as you come back to the starting position. Repeat this 3 – 5 times.
SEATED TORSO TWIST STRETCH
Sit on the ground together with your legs extended call in front of you, your back straight and core engaged. Cross your right leg over the opposite and place your right foot flat on the ground in line together with your left knee.
With your left arm, push the outer side of your bent right knee and twist your head slowly to the proper to seem behind your shoulder. Hold for 30 seconds. Repeat on the opposite side.
ROLL DOWN STRETCH
Roll Down Stretch – Flexibility ExercisesStand together with your feet hip-width apart, inhale as you lift your arms above your head and as you exhale, slowly roll your body downwards bringing your arms down and pulling in your abs in towards your spine at an equivalent time. confirm your knees are slightly bent as you avalanche.
Keep going until your hands touch your feet and slowly straighten your legs. If you’re unable to try to do this, then place your hands on your shins instead. Keep your head pointed downwards and relaxed. Hold for 15 seconds and inhale as you come back slowly to the starting position. Repeat twice.
Stand together with your feet hip-width apart and your arms extended above your head.
Whilst keeping your arm straight, bend your right elbow back so it touches your back, and together with your left, reach across overhead to carry your right elbow and pull it back and towards your head slightly.
Hold for 15 seconds and repeat on the opposite side. Repeat twice on all sides.
Chest Stretch – Flexibility exercises in a standing or seated position together with your back straight, bring your arms behind your back and clasp them together.
Straighten your arms and slowly lift them upwards. confirm your back stays straight which your shoulders aren’t hunched. Hold for 15 – 30 seconds.
Unclasp your hands and convey your arms forward ahead of you about chest level and clasp them together.
Straighten your arms but keep your back straight, you ought to feel a stretch in your lats and upper back. Hold for 15 – 30 seconds.
In a standing position, cross your left leg ahead of your right and lift your left arm above your head.
Lean your head and body to your right slowly until you are feeling the stretch within the left side of your body.
Hold for 30 seconds then repeat on the opposite side. If you are feeling unbalanced during this stretch, put your right on a chair for support.
10 FOOD TO IMPROVE YOUR FLEXIBILITY
As well as practicing exercises, there are some foods you’ll eat that’ll help your body to become more flexible.
Julie Montagu, The Flexi Foodie and author of Superfoods: The Flexible Approach to Eating More Superfoods, comments: “Including a good sort of ripe, fresh fruits in your diet is great for improving flexibility.
“Fruit features a high water content and may therefore help to hydrate your body also as work to flush out acids. Dark leafy green vegetables also are great for flexibility for an equivalent reason. The high water content of fruits and dark leafy green vegetables is useful because adequate hydration helps the muscles to stretch.”
Nutritionist Scott Baptie explains: “Oranges are full of vitamin C which helps combat free radicals. We produce more free radicals once we exercise so not only can oranges help reduce the danger of chronic diseases, they will also help with recovery and staying flexible.”
“Rich in flavonoids which may raise HDL [‘good’] cholesterol, resveratrol which may reduce cancer risk, and gas which may improve cardiovascular health, fruit juice packs tons of health benefits, including improving joint health,” says Scott.
Yet another reason to refill on oily fish: “Oily fish is rich in essential polyunsaturated fatty acids like omega-3s. Research shows that omega-3 fats have multiple health benefits like improving heart health, lowering vital signs and reducing inflammation,” says Scott.
“Some studies have also shown that omega-3s can enhance joint mobility in adults with osteoarthritis.”
To remain strong and supple it’s important to avoid injury and stop muscle loss which may happen as we age, Scott says: “Protein-rich foods aren’t only great to assist keep hunger pangs cornered but they’re key to maintaining a versatile figure.”
Avocados are an excellent plant-based source of omega-3. So if you’re not a lover of fish, these make an excellent alternative.
“Keeping your fluids topped up is vital if you would like to remain flexible. Our muscles are largely composed of water and it’s this water content that’s key for muscle elasticity,” says Scott.
Julie adds: “I always suggest that you simply still hydrate throughout the day rather than waiting to become thirsty. In doing so, you’ll be lubricating your joints, also as keeping your muscles and full body flexible.”
Blueberries have many anti-inflammatory properties which may help muscles recover and stop sore joints.
Scott explains: “Researchers in Spain found that watermelon may enhance athletic performance and reduce muscle soreness thanks to it containing the aminoalkanoic acid L-citrulline.”
“Including ginger in your diet can help to market flexibility because it’s an interesting effect on the cardiovascular system,” says Julie. “Ginger is additionally good for reducing inflammation which may contribute to increased flexibility. you’ll either buy ginger fresh and include it in your cooking or purchase a ginger herb tea .”
It’s fast becoming this year’s super herb and Julie explains why: “Turmeric, like ginger, is additionally anti-inflammatory and useful for improving circulation. it’s also great for muscle repair which makes it an all-round winner for flexibility.