Gain flexibility

When we start any type of training, be it strength, resistance or simply to be in shape, we need to have good flexibility. Flexibility is the capacity that allows us to stretch the muscles that relax the tensions of the body while maintaining all the mobility of the joints. This gives us different advantages such as the prevention of many pathologies and possible injuries. It is important to learn to gain flexibility with a routine that is easy for you to follow and is not tedious.

Therefore, we are going to dedicate this article to tell you how you should gain flexibility through a training program.

Gain flexibility during stretching

flexibility in women

Stretching should be done both before and after starting a training routine. Thanks to this we can stretch the muscles, relax the accumulated tension in the body and maintain the mobility of the joints. With this we get advantages such as the improvement of the performance of the subsequent exercise and we avoid injuries.

Thanks to stretching, muscle strength can be improved thanks to the fact that we can have a greater range of movements. The range of motion in an exercise is one of the variables to take into account when progressing in the exercises. Therefore, if we learn to gain flexibility, we will achieve better results. We also reduce the risk of injury by eliminating muscle and joint tension.

The first is to warm up for about 5 minutes to make the body have a higher temperature and both the muscles and the joints can be prepared for the effort. We are going to propose a training program to gain flexibility step by step.

General warming

gain flexibility

To warm up we have to take into account stretching. The first exercise that helps us warm up is the following:

  • We breathe in and raise our arms together above our heads. We release the air and relax our arms. We will refer this action at least 7-8 times.
  • The following is something similar. We breathe in, raise our arms above our heads and stand on tiptoe. We let go of the air, lower our arms and bend in a forward direction. We repeat the movement about 5 times.
  • The last exercise to warm up is to breathe in while bringing your arms over your head. We stand on tiptoe to lean the trunk completely as far as we can. We will make this move as slow as possible. We have to see what our limit is little by little. If we do the trunk too fast we can make the lower back suffer. We go up vertebra to vertebra slowly. In this way we recover the initial position.

Before starting the stretching, we will do some joint mobility exercises so that the body begins to increase its temperature. Among these exercises we have the following:

  • Rotations of the ankle and shoulder joints
  • Movement of the fists performing wrist twists.
  • We will raise the shoulders and perform movements and hip rotation
  • We move the neck without hurting ourselves
  • We lean the torso from right and left

Exercises to gain flexibility

exercises to gain flexibility

We are going to see a routine that helps improve flexibility throughout the body. Gaining flexibility has to be a long-term goal if we want to improve our performance in training.

1 Exercise

We are going to start with some stretching of the dorsal part. The first exercise is about alternating arched back versus inward curved back. In this type of exercise, the back muscles are worked. We will get on all fours placing our hands below the shoulders. The width should be that of the shoulders. The knees should be below the hips to the width of the pelvis. We must check if we have a straight back. Next, We inspire while elders back. We exhale and bend our back inwards. We must feel how the vertebrae move. We repeat this movement about 5 times.

2 Exercise

The main objective of this exercise is to fully extend the trunk. Here we will work by stretching the abs and all the flexibility of the back. We will place ourselves face down with our hands next to the chest. We have to make a gesture as if we wanted to push the ground to lift our torso. This position is known as that of the cobra. We drop our shoulders and look forward. We should not exert force with the glutes. If you feel even a small pinch in your lower back, it is interesting to separate the thighs a little. We will stay in this position for at least 30 seconds. We will do this about 5 times.

3 Exercise

This exercise is known as the child's pose. They are worked by stretching and relaxing the entire back completely. We stand with the buttocks on the heels of the feet and we pull the arms as far as possible in a forward direction. We will keep the palm of the hand on the ground at all times with the fingers facing forward. We will perform an inspiration and an expiration until we stretch our arms to stretch the spine as much as possible. We will maintain this position for about 30 seconds and we will do the exercise about 3 times.

Gain flexibility in the lower body

We are going to see some exercises to gain flexibility in the lower body.

1 Exercise

This exercise consists of a stretch and glutes. We lie down and put the ankle on the opposite knee and grab the back of the thigh or the tibia. Depending on the level of flexibility you can do one thing or another. You should relax the rest of your upper body during the stretch. We will breathe in and out while bringing the knee to the chest. We will do this exercise around three times each lasting 30 seconds on each side.

2 Exercise

Here we will try to separate the adductors. We will stretch out on a mat. The exercise consists of spreading the legs as much as possible while maintaining contact with the wall. We should feel the lower part of the thighs stretch. We will hold the position for 30 seconds and do the exercise about 3 times.

I hope that with these exercises you can continuously gain flexibility to optimize training performance.


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