stretching exercise for flexibility
It is crucial to regularly stretch your body for the most effective way to build muscles and also enhance flexibility as well as strengthen your core. But, how exactly do you make a smooth transition from stretching to relaxation? Here we discuss things like the best stretches for beginners, why they are important, what equipment you need and stretching exercise for flexibility
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What Is Stretching
Stretching doesn't just occur with one's joints and muscles, but all those body parts that are active or moving, including our feet, hands and legs. Our bodies have different degrees of motion, and these different motions result in movements of various types.
A series of changes occur during our movements, resulting in a lot of change of pressure on our bones, which is why it is important to always stretch more.
Not onlydoes this help us move better and feel even better but it helps our ligaments and tendons to relax too. Also, doing some simple stretches can do wonders for our health!
The good news is that there is no specific definition of'stretching' in yoga or any other fitness practice. So as long as you're open to try out different stretches that suit you, then you can always find something to lift your spirits up! And here are the ten best stretches for building strength as well as improving your flexibility and coordination and even your movement skills!
1. Backbend With Hands On Floor - Yoga Poses
If you want to increase your circulation and get the blood flowing throughout your entire body and the surrounding area, you should consider learning more about backbend poses like this yoga pose.
This particular form of yoga exercise works out many different types of muscles, including the lower abs, glutes, legs as well as the upper arms. While backbends are known to work several areas of our body, it can also be used in almost every major muscle group in your body.
The benefits of backbend include helping to create a strong core and toning the abdominal muscles. To get the full benefit of this pose, lie down on your floor with both palms flat on the ground facing each other and knees bent slightly forward. Then bring your right hand to touch your left hand. Continue doing so till both hands touch.
From this point, your right leg should hinge towards the floor. Now slowly bend your knees towards the floor, placing your hands on either side of the ground to support your hips. Remember to keep your spine neutral to where it shouldn’t be touched.
As you keep rotating your feet and hands, switch them from front to back as well as from the bottom to top. Now slowly return to a standing position and repeat along with the same process on the other side. You can start by starting by sitting straight up on the floor with your heels touching the ground. Once you are comfortable, begin to roll your shoulders backwards and backwards while keeping your wrists tucked in and feet on the ground as well.
After some time, slowly shift your weight and hips backwards till you reach the level where your body is straight. Your back should then turn towards the wall, and once you begin to sit, you will need to hold the backbend for 30 seconds before returning to the starting position.
Remember to go at pace with your breath so your back can breathe. Don’t force this pose if you want it to happen naturally!
2. Bicycle Hold – Yoga Poses
This pose is for anyone who loves to ride their bicycle. However, people often forget about the importance of having enough energy to maintain balance when they are using a powerful tool, so try remembering all the ways you can use your bike effectively! Since your body moves around easily, try to concentrate on maintaining the rhythm by bringing your legs out in opposite directions.
Try getting down as quickly as possible and then pushing yourself in the opposite direction. At the same time, try not to let your back arch up and stay down in the air as your body comes into contact with the ground or another person.
Make sure you don’t bounce yourself off the seat as much as possible. When sitting on the floor, do not worry about balancing your chair. Look around and see if you find something that looks stable enough for you. If the spot isn’t convenient, don’t be afraid of sitting in an uncomfortable position while lying down.
Keep and hold your back flat, and you can't do arch your back. The easiest thing you can do when taking this posture is to keep going until you feel secure and steady. these are stretching exercise for flexibility
3. Plank Pose – Yoga Poses
Planks are great at making us move even faster (just that little bit quicker!). Since this post will mainly focus on building flexibility and flexibility in the arms, this poses can definitely help in increasing the range of motion of your arms as well as hands.
First, sit on a solid floor or a chair with your body facing the floor. Start keeping your legs parallel to the ground, and keep your fingers and toes pointing downward even though your back is kept up straight. Bend your body so that you are leaning down and bending your back, opening them outwards.
Just remember to look around at the surroundings carefully before pressing into your heels and squeezing your butt with them. Finally, come back up and lift your head and shoulders upwards, and press gently. Repeat this over and over again to fully develop this deep stretch.
4. Mountain climbers – Yoga Poses
This one has been very popular among yogis for years. Well, there's a reason so many studios offer this particular workout. Mountain climbers work out tons of different groups of muscles, including the shoulders, triceps, biceps, chest muscles and even the gluteus maximus and gluteus medius.
You can perform mountain climbers three times in total, and you'll notice pretty soon the results are comparable to a serious workout. To get started, pick your feet up by pulling against the ground. Slowly, slowly, slowly, slowly, move your hands forward as well as away from your feet.
Start slowly shifting your feet, and when you reach the peak, push yourself back down and pull back to your original position or the top. Let your knees bend slowly as well so that you feel the maximum stretch of your body.
This type of exercise is not just beneficial for toning your core, but also gives you a bit of extra cardio.
5. Hip-Hip Bridge - Yogic Workout 1
How many ustry to perform some hip-up exercises after spending a few hours at the gym? We end up with back binges, crunches, planks - there's nothing nice about those kinds of forms of strengthening! This easy and affordable option actually helps in increasing the range of motion of your whole body and thus allows you to increase your flexibility and coordination and overall ability to carry your weight.
There are two versions available, with some slight adjustments depending on where you go; however, both of these variations work at the same places and are quite easy to apply. Pick your feet apart about shoulder-length apart and bring both hands down toward the ground.
Now raise your legs and knees out in the above-mentioned order. Try to keep your head on your hands and push through your heels. Do not arch your back while pushing. Slowly and gradually lift your hands up from the floor of the mate.
6. Side Plank - Yoga Poses
This perhaps one of the most commonly performed poses. It consists of two parts - starting on the right side of your body and then reaching towards the opposite side. Get on your hands and knees and lie down slightly. Bring your body close to the ground.
Now start balancing your side on your heels. Then slowly, keep turning your side until you reach the middle. You can try to keep your back on the floor. Your elbows and feet should face the ground and keep your shoulders neutral at the starting position.
Just start turning your torso upward until you reach the right angle. That's it! Now let your body lean a little and lower back and then straighten it as you would usually do so. Go back and forth from the beginning position as that would always seem easier than stretching up and down.
Once you reach the last position, try holding it for 60 to 90 seconds while exhaling and relaxing. You need to learn to master this quick moving and powerful form of resistance.
7. Bowbell Planks - Yogic Fitness
This exercise is not just a great addition to your home gym (or workout), but is also great for strengthening your upper and lower back muscles. This particular move works out a bunch of different muscles in these two important areas such as the forearms, hamstrings, and quadriceps.
One of its prime advantages is its structure. Bowbells are fairly small, so you can easily perform this exercise with only a small amount of weights. Each time you hold this pose for longer periods, you will have the chance to add a few pounds to your frame as well! If you choose to go this route, you could also learn a lot about the anatomy of different muscles as well.
Also, whenever you go outside, take a look at your local park. It would be very funny if some kid was able to perform a couple of jumps with his bowbells!
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8. Reverse Grip Dumbbell Presses - Yoga Fitness
If you love working out your back muscles and wish to grow a stronger butt, performing the reverse grip dumbbell press can give your back a major boost in strength and flexibility.
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