If bending over to touch your toes is an impossible task for many, it is because the flexibility of the back is not at optimal levels. However, it is possible to improve it.
and other connective tissues to stretch temporarily. Mobility, on the other hand, is the ability of the joints to move freely through a certain range, painlessly. Normal mobility is affected by good flexibility, but this does not mean that the two terms are equivalent. The latter, in fact, is only one piece of the mobility puzzle.
Because it is important
Being as flexible as possible is essential to carry out even the smallest daily actions such as picking something off the floor or a high shelf. Additionally, it is needed to relieve muscle tension and pain, promote relaxation, improve fitness, strength and endurance, and allow muscles to complete their full range of motion (mobility).
, static stretching and dynamic stretching.
Adding to these also strength training can further improve both flexibility and mobility.
To get the most out of flexibility training it is necessary to do it at least three times a week, in sessions of 10-15 minutes in total. Those who already regularly perform fitness sessions can add short breathing sessions, dynamic and static stretching to them. stretches are done within a larger fitness session, it is better to focus on dynamic ones before training and static ones after. Another option is to practice stretching as soon as you wake up or before going to sleep.
it is the most correct breathing and mastering it is an excellent first step to get in tune with your body and increase flexibility. Here are some exercises to improve your breathing.Diaphragm training
- Standing or sitting in a chair, place your hands on either side of the rib cage.
- Breathe in through your nose, filling your lungs with air and feeling your rib cage expand.
- Begin exhaling through your mouth, engaging your core and pelvic floor muscles as you expel the air.
Exercise with arm movement
- Sit cross-legged and with your arms at your sides.
- Breathe in and bring your arms up.
- Exhale and return the arms to the starting position.
Cat-Cow
This yoga move stretches the spine and core and opens the chest.
- Get on all fours.
- Breathe in and arch your back, turning your face up, letting your belly drop towards the ground.
- Exhale and arch your back, dropping your head to the floor and feeling the stretch.
- From a standing position with your feet together, lean forward, bringing your head to your knees and your hands to the ground.
- Stretch your legs as much as possible.
- If necessary, bend your knees slightly to allow your hands to touch the ground.
Rotation of the neck
When stretching, it is important not to neglect the head and neck area.
- While sitting or standing, place your right hand on the upper left side of your head.
- Tilt your head to the right, allowing your left hand to press gently, stretching the left side of the neck.
- Repeat on the opposite side.
- From a standing position, keep your feet shoulder-width apart.
- Raise one knee and bring the foot back to the ground.
- Immediately lift the other knee and repeat the movement.
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