In this pack, our trainers will teach you different types of stretching exercises for flexibility which also include full body stretching.
In a world that stretches you to your limit, the one thing that people often lose is their flexibility. Our lifestyle and working culture have become so stiff, that our bodies are losing their flexibility. In such a scenario, one thing that can save us from that is flexibility exercises. Although almost all exercises increase your flexibility, some special exercises are there whose sole purpose is to improve your flexibility, these exercises are called flexibility exercises. When compared to other exercises, flexibility exercises show results in a short span of time. Apart from exercises, you can also do yoga for Flexibility. Or, even better, you can complement body stretching exercises with yoga asanas.
Before you start practising body stretching exercises, it is good if you know what causes inflexibility in the first place. If you understand what is the base reason behind your inflexibility, you might be in a better position to choose which flexibility exercises will be the most effective for you. Here are some of the common reasons that lead to inflexibility: Bad Lifestyle: Long working hours, binge-watching television, but not performing any physical work can lead to inflexibility. Although changing the lifestyle can get your flexibility back, doing body stretching exercises will make that process quicker. Inflammation of Soft Tissues: Sometimes, even small injuries can lead to inflammation of soft tissues around joints. If not treated at the right time, this inflammation can lead to inflexibility. Your range of motions gets lowered and you experience pain when you move your body parts while you perform flexibility exercises. Joint Dislocation/Fractures: These kinds of medical problems are yet another common reason for inflexibility. Even after you treat such medical problems, your range of motions is still affected for a long period of time. You can increase your affect of range of motion by performing flexibility exercises or flexibility yoga.
If you are reading, chances are that you already know that you're suffering from inflexibility. However, to be extra sure, you still check the following symptoms of inflexibility: Pain while moving body parts Total inability to move any specific body part like limbs Reduced range of motion of joints If you are still not certain about inflexibility, you can consult a health expert. Once you know that you are suffering from inflexibility, you can start practising stretches for flexibility as soon as possible.
As a general rule of thumb, anyone can perform stretching exercises for flexibility or for any other health problem There is no prerequisite for doing flexibility exercises. Just know a few dos and don’ts, and learn how to perform an exercise and then you will be ready to perform stretching exercises for flexibility without any worry.
As we already mentioned, anyone can do full body stretch exercises. However, there are certain medical conditions in which it is better to avoid flexibility exercises, otherwise, it can lead to medical complications. Here is a list of those medical conditions in which you should avoid doing full body stretch exercises: If you have had any back or knee injury in the recent past, it is advised that you should not do full body stretch exercises until the injury completely heals. If you are pregnant or have been through child delivery, you should not do stretching exercises for flexibility. You can start after some months but consult a medical expert before starting flexibility exercises. If you have undergone any surgery in the recent past, you must stay away from any kind of exercises, including stretches for flexibility.
There are a number of body stretching exercises that anyone can easily perform. Here is a list of the best body stretching exercises: Bridges Draw-in manoeuvres Cat stretches Jump Ropes Shoulder Stretches
There are various body stretching exercises that can be done easily at home. Since almost all body flexibility exercises do not require any kind of special equipment, you get the same efficiency at home as would get at a gym. Here is a list of the best body stretching exercises: Bridges This exercise work on your muscles like no other exercise can. The Gluteus maximus, a large muscle of the butt, gets engaged the most in this exercise when you bend into a squat position. This exercise is often suggested to people whose bodies have become inflexible due to a bad lifestyle or long working hours. Apart from improving your body flexibility, it also gives strength to your lower back. Step-by-Step Instructions: Spread a mat and lie on it bending your knees and placing the feet flat with a hip-wide distance. Press your feet into the floor; while doing it, ensure that your arms lay by your side. Raise your buttocks and make a straight line with your body, from shoulders to knees. Now, squeeze your buttocks while your shoulders should remain on the mat. Lower down your buttocks slowly on the ground. Take a rest of at least one minute and then repeat the process. Sets and Reps: With a rest of a few minutes in between, you can do 3 sets of 15 reps. Once you get comfortable with the exercise, you can increase the sets and reps. Draw-in manoeuvres This is an exercise to stabilize your spine. However counter-intuitive it might sound, you first need to learn how to make a right erect position before you start pushing your limits. For that, draw-in manoeuvre works the best. Once your spine gets stabilized, this exercise will help in stretching the transversus abdominis – a muscle present on the front and the back side of your abdomen. Step-by-Step Instructions: Spread a mat, lie on it with your back towards the mat. Bent your knees while your feet should stay flat. Take a deep breath and rest your arms by your sides. When you will breathe out, pull your belly button towards your spine. This step will make your abdominal a little tighter. Ensure that your hips stay still while you stay in the position. Gradually, get back in the starting position and repeat the same process. Sets and Reps: Hold the draw-in manoeuvre position for at least 5 seconds. You can repeat it 5 to 7 times. Once you feel that you have gained an erect position, you can leave this exercise to start performing other flexibility exercises. Cat stretches This exercise is very famous for releasing tension from your muscles. An exercise for beginners, it will help in stretching the upper part of your body. Step-by-Step Instructions: Spread a mat and get onto your knees while making a hip-wide distance between your knees. Arch your back and pull your belly button towards your spine. Gradually, relax your muscles and allow your abdomen to come towards the floor. Return to the position from where you started and repeat the same process. Sets and Reps: You can repeat cat stretches 3 to 5 times, twice a day. Jump Rope Probably the most famous of all body flexibility exercises is the jump rope. In fact, many of us used to do this in our childhood without knowing its benefits. So, this exercise will not only give you nostalgia but will also make your body flexible. Before starting the exercise, just make sure that you have bought a rope of the correct size. To check if the rope is of the correct size or not, stand on its centre with clubbing your feet together. After that, pull the handles of the rope straight up. If the handles are reaching your shoulder’s height, they are of the correct size. If they are going above that or not reaching the height, you should choose a different size. Step-by-Step Instructions: Stand erect and make a hip-wide distance between your feet. Your elbows should be bent at an angle of around 45 degrees. To make a jump, start with pushing off from your feet’s balls. Make sure that you jump just high enough that a rope can get cleared under your feet. Swing the rope at the same time you make the jump. Use your wrists, instead of using your arms, to swing the rope. Initially, you might find it easier to swing the rope with your hands but over time, you will realize that you can swing the rope just with a small flick of the wrist. While you land, bent your knees slightly to minimize the impact of bending. Sets and Reps: If you are a beginner, start with jumping for around 30 seconds or 50 repetitions. You can do up to 3 to 4 sets. Increase this number once your body starts getting comfortable. Shoulder Rolls If your neck and shoulders are inflexible, shoulder rolls are an easy and gentle flexibility exercise for that. It releases the tension and relieves pain. The best part is that you can implement it even in your office cubicle. Step-by-Step Instructions: Stand straight and make a hip-wide distance between your feet. Place your arms to your side and relax a bit. Start rolling your shoulders up and down. While you start moving your shoulders, your thumbs should point forward. As you finish the move, your palms should point forward while your elbows should be slightly bent. Reverse the direction of shoulder movement and repeat the process. Sets and Reps: Start with doing only one set of 30 seconds circles in each direction. You can increase the time and set once you master this exercise.
Body flexibility exercises not only help you in increasing your flexibility but also does a lot of other good things for your body. Here are some benefits you can get from flexibility training: Improves body posture Releases stress from the body Prepares your body for other complex exercises Better body alignment and stability Increase your range of motion Increases body awareness
Here are the disadvantages of having an inflexible body and not performing flexibility exercises: Your work gets affected as you can not sit for long hours. The overall quality of life gets decreased. Your body posture gets deformed. You can not play with your kids or friends.
There are certain dos and don’ts that should be remembered before you start practising full body stretching exercises: Dos Do a warm with any kind of mild exercise that your body gets prepared for complex flexibility workouts. Limit the time of your workout session to only 15 to 20 minutes if you are a beginner. Wear airy clothes so that you can perform full body stretching exercises comfortably and your skin pores get the room to release sweat. Ensure a stable internet connection and the battery of your laptop or phone in case you are taking online full body stretching exercises classes. Ask an expert and take a diet that complements your stretching exercises for flexibility. Consult your expert about if any specific medical problem is causing inflexibility. Often, there are special flexibility workouts that target a specific body organ. Don’ts Do not undergo any complex flexibility training if you are a beginner. Do not repeat an exercise over and over again or it will lead to muscle spasms. Do not perform flexibility exercises for more than 15-20 minutes without taking any break. Giving time to your muscles to rest is as important as performing the exercise.
Thankfully, you do not require any special equipment that is super expensive or cannot be easily available in homes and gyms. Here is a list of some of the basic equipment that you are going to need while doing stretching exercises for flexibility at home or gym: Gym shoes (optional) A mat for flexibility exercises like cat stretches and splits Comfortable clothes A rope for flexibility exercises doing like jump rope A towel A water bottle
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