Exercises for flexibility are like the secret ingredient in any fitness regimen; they improve overall performance in various activities while keeping your body supple and flexible. Flexibility workout exercises enhance mobility and relaxation, regardless of whether you are an experienced athlete or a beginner.
Not only does it increase performance by improving range of motion and efficiency, but it also plays a vital role in injury prevention. Hence, embracing flexibility exercises can open up a new level of comfort and movement in your daily life, whether stretching it out at the gym or doing yoga. Read ahead to understand more about flexibility exercises, the best types of exercise to increase flexibility and the 5 best flexibility exercises you can practice.
Table Of Contents
1. What Is Flexibility Exercise?
2. 5 Flexibility Exercises That Work The Best
3. What Is The Best Type Of Exercise To Increase Flexibility?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
What Is Flexibility Exercise?
Exercise can be classified into four categories: strength, balance, endurance, and flexibility. Exercise that stretches your muscles and helps your body stay flexible are known as flexibility exercises. It is often referred to as stretching. Ideally, a healthy exercise routine would include all four types of exercise. Incorporating flexibility exercises into your physical activity routine is crucial to improving your range of motion for exercise and daily activities.
Exercises for flexibility help your body move and bend more freely by stretching your muscles. While your strength and endurance may not increase with these exercises, your range of motion will increase for other workouts and daily tasks.
Also Read: 6 Proven Exercises And Tips for Increasing Flexibility!
5 Flexibility Exercises That Work The Best
Following are the 5 flexibility exercises:
Exercise | How To Do It? |
| Standing Quad Stretch |
|
| Seated Hamstring Stretch |
|
| Calf Stretch |
|
| Standing Side Stretch |
|
| Shoulder Stretch |
|
Also Read: 10 Cervical Strengthening Exercises For Neck Stability And Flexibility
What Is The Best Type Of Exercise To Increase Flexibility?
The best type of exercise to increase flexibility are:
1. Static Stretching
Static stretching is the most popular type of flexibility exercise. It entails stretching the muscle to its maximum length and maintaining the stretch for a long time, typically 10 to 60 seconds. Effective static stretching may cause slight discomfort but should not be painful. It can be done passively with the help of a partner or actively by the exerciser. Static stretching is best done when the body is warm, such as during a post-workout cool-down period or after a warm bath.
2. Dynamic Stretching
Dynamic stretch exercises before a workout use slow, controlled, and rhythmic movements to actively increase joint range of motion. They can be done during a pre-activity warm-up and are often used to "practice" sport-specific movement patterns before competition. Dynamic stretching can also be used as warm-up exercises before running to get the muscles and body prepped up with endurance.
3. Self-Myofascial Release
Self-myofascial release (SMR) is a flexibility training method in which an individual uses their body weight to apply pressure to a targeted muscle, utilising a foam roller. SMR improves circulation, which is essential for both training and recovery. Thus, SMR techniques can be performed during warm-up and recovery after activity.
Also Read: Learn These 15 Yoga Poses for Flexibility Enhancement And Empower Your Routine!
Expert’s Advice
It is recommended that stretching exercises be cool-down exercises rather than before, especially after more strenuous exercise such as weight training or intense cardio. Harvard Medical School recommends stretching at least two to three times a week. For optimal results, you should spend 60 seconds on each stretch. Also, focus on your breath as you stretch.
Health Expert
Lavina Chauhan
The Final Say
Flexibility exercises should be part of your exercise routine for more freedom of movement during exercise and daily activities. Combined with strength and cardio exercises, incorporating stretching into your training will help improve flexibility, reduce muscle tension, and make your workouts safer and more effective. There are a variety of flexibility exercises to choose from, so you can change up the stretch and keep it interesting!
FAQs
1. What are some flexibility exercises for beginners that I can start with?
As a beginner, you can start with simple stretches that gradually improve your flexibility. Some easy exercises to begin with include:
- Hamstring Stretch
- Cat-Cow Stretch
- Child’s Pose
2. Can you suggest a workout flexibility exercise routine for someone new to stretching?
A beginner-friendly workout flexibility routine should include a mix of basic stretches to improve flexibility:
- Forward Fold
- Butterfly Stretch
- Seated Spinal Twist
3. What are the best flexibility exercises for improving my range of motion?
The best flexibility exercises include:
- Downward Dog
- Pigeon Pose
- Cobra Stretch
4. Can you recommend a full-body flexibility exercise routine that I can do at home?
A full-body flexibility routine that you can perform at home should include stretches for all major muscle groups. Consider these exercises:
- Standing Side Stretch
- Quadriceps Stretch
- Shoulder Stretch
5. What flexibility exercises workout would you recommend for a complete beginner looking to improve flexibility?
Recommended exercises are:
- Leg Swings
- Chest Opener Stretch
- Hip Flexor Stretch
References
- https://group-health.com/blog/post/benefits-of-flexibility-exercise
- https://health.clevelandclinic.org/5-best-workouts-make-flexible
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