How familiar are you with flexibility and stretching exercises? Do you know the benefits of doing flexibility exercises and stretching and adding them to your daily routine? You can easily do these exercises and enjoy their benefits wherever you are. In this article from Human Health Mag, we are going to introduce you to the best flexibility exercises so that you can easily do them wherever you are to help your health and feel refreshed and lively.
What Are Flexibility Exercises?
Just building muscle and losing body fat isn’t enough! You should also think of flexibility as one of the benefits of flexibility exercises. You might think these exercises are only for gymnasts or ballerinas, but we all need these exercises to protect our bodies and stay healthy.
In these exercises, a specific muscle, muscle group, or tendon is intentionally bent or stretched to improve the elasticity of the muscle and perform the movement. The result of these exercises is increased range of motion, a feeling of comfort, increased muscle control, and flexibility. Stretching is also used therapeutically to release muscle spasms and improve performance in activities by increasing the range of motion.
Increasing flexibility through stretching is one of the fundamental principles of physical fitness. Athletes do these movements before exercise to warm up and after exercise to cool down and prevent injury. There are many techniques for stretching, but depending on which muscle group is being stretched, some techniques may be ineffective or harmful, even to the point of causing hypermobility, instability, or permanent damage to tendons, ligaments, and muscle fibers.
Importance of Flexibility and Stretching Exercises for Health
The benefits of flexibility exercises and stretching are very high, and the exercises can be done easily. But the ease of the exercises does not mean that they have little benefit or are not important. For example, some seated exercises for seniors are considered flexibility and stretching exercises, and in addition to the elderly, other people can also do them.
Even the smallest movements and physical activities are useful, and if you have special conditions, for example, your time is very limited or you have joint injuries, these flexibility and stretching exercises will be very beneficial for you and we recommend that you do not neglect them!
There is a perception that stretching and flexibility exercises are not effective for improving or maintaining fitness; but this is a misconception and if you do these exercises in a standard and regular manner, you can get closer to your goal, which is fitness and fat burning, with these simple exercises.
Types of Flexibility Exercises
In addition to learning about the benefits of flexibility exercises, you should also learn about the types of flexibility exercises. These exercises are as follows:
- Ballistic stretching: This exercise was very common in the past, but is not so common among professional athletes due to the possible risks that may arise. This exercise causes a person to stretch the muscles to the maximum extent, which is higher than the normal amount, with the amount of movement. For example, when you stretch the hamstring muscle of the knee, you are forced to bend, which puts you in an unbalanced position and increases the risk of injury.
- Static stretching: This exercise does not require anyone to be present and is very useful and safe. To do it, put yourself in the desired position and stretch your muscles as much as you can until you feel the necessary pressure in them. After a while, stop the movement, return to the normal position and repeat it again.
- Isometric Stretching: This is another great exercise that most people and athletes use extensively in their workouts. To do it, you need a partner or a wall to increase the effectiveness of the movement. Like ballistic stretching, it is not dangerous and puts less stress on the body than static stretching. This exercise is essential for parts of the body such as the hamstrings.
Benefits of Flexibility Exercises
The elderly population is increasing, on the other hand, with the hustle and bustle of today’s life, many young people are not into sports and physical activity; so what is better than a series of flexibility and stretching exercises that you learn and do daily? These exercises have no age or physical limitations. Below, we will explain the benefits of flexibility exercises and how this type of exercise can be beneficial for you.
1- Improve sleep quality
- Stretching before bed is an important topic that is often overlooked. But evidence shows that these exercises such as pilates for elderly help you fall asleep faster and improve the quality of your sleep. One study found that there is a connection between yoga and tai chi stretching exercises with improved sleep quality and, consequently, a better quality of life.
2- Reduce Joint Damage
- Reducing joint damage is probably one of the biggest reasons people turn to simple, gentle exercise. Often, people are interested in losing weight, improving their fitness level, or just getting in some simple exercise, but knee, hip, or ankle pain prevents them from participating in regular exercises like walking or running. Gentle exercises like small ball exercises for seniors allow you to get the benefits of exercise without damaging your joints. Research has shown that such activities actually strengthen and heal injured joints, allowing you to return to more effective exercise sooner.
3- Increase Range of Motion
- Regular stretching exercises help increase range of motion in joints. One study found that both dynamic and static exercises are effective in increasing range of motion. In dynamic exercises, you move your joints and muscles; in static exercises, you hold a stretched position for a few seconds.
4- Increases Posture and Balance
- Stretching exercises like simple yoga exercises for seniors, help increase posture and balance. By strengthening the muscles involved in posture, you can easily stand for long periods of time and prevent the potential problems associated with prolonged sitting. Proper posture plays an important role in preventing back pain and musculoskeletal problems, and stretching exercises play this role.
5- Improve mental health
- Studies show that taking an hour of walking a day or an hour of stretching and flexibility exercises like flexibility exercises for seniors over 70 can reduce depression, boost your mood, give you energy, and help reduce anxiety.
6- Manage stress
- When you are stressed, your muscles may tighten. Stress often causes tension in the muscles of the neck, shoulders, and back, which can lead to pain and fatigue. Stretching exercises reduce this tension and promote a sense of relaxation by relaxing the muscles and increasing blood flow in the body.
7- Increase the body’s energy level
- The benefits of stretching after waking up are another thing to mention. There is little research on the benefits of morning stretching. But the experience of different people shows that these exercises help you start your day with more energy. They also deal with muscle tension, reduce pain, and improve mood.
Morning Flexibility Exercises
Incorporating some stretching and flexibility exercises into your morning routine can help you start your day more energetic and refreshed. Doing some simple flexibility exercises in the morning after waking up and eating breakfast is not a waste of time; it is a way to buy yourself a sense of well-being and freshness for the whole day.
Better focus on the day’s tasks, reducing stress, and increasing energy and happiness are some of the benefits of morning flexibility exercises. Morning flexibility exercises can also help you work through the day with a higher level of confidence. These exercises can take as little as 10 minutes or more. Be sure to try them. Doing these exercises will make you start your day differently and make you more mentally and physically prepared.
Introducing the Best Flexibility Exercises
Now that we have told you everything about the benefits of flexibility exercises, it is time to introduce you to the best flexibility exercises. Get ready to do the following great exercises as soon as possible. These exercises will help you be healthier, more energetic and more physically fit.
- Standing Quadriceps Stretch
- Arm and Underarm Stretch Behind the Head
- Arm and Underarm Stretch Above the Head
- Single-Legged Seated Hamstring and Instep Stretch
- Lying Side Hamstring Stretch
- Inward Rotation Hip Stretch
- Kneeling Hip Stretch
- Lunged Quadriceps Stretch
- Behind the Head Shoulder and Chest Stretch
- Gluteal Stretch
- Crossed Lying Leg Stretch
- Jogging
Points About the Benefits of Flexibility Exercises and How to do Them
In addition to the benefits of flexibility exercises, there are also some points that you should pay attention to when doing various types of flexibility and stretching exercises. These points include:
- Warming up the body: Before doing stretching exercises, it is better to warm up the body with a few minutes of walking or light movements.
- Proper breathing: Do not hold your breath while stretching and breathe naturally and deeply.
- Avoiding pain: If you feel pain while stretching, stop the exercise immediately. Stretching should feel pleasant and should not cause discomfort.
- Continuing exercise: To benefit from the benefits of these exercises, you should do them regularly and consistently.
Concluding Remarks
Whether you are a professional athlete or just starting out, you can benefit from the benefits of flexibility exercises. Of course, if you have a specific disease, you need to consult your doctor about the benefits and risks before starting this type of exercise. A sports medicine specialist or physiotherapist can also help you design an appropriate exercise program.
It is very easy to do flexibility exercises. Despite their simplicity, these exercises can also be very beneficial for physical and mental health. The great advantage of flexibility exercises is that they have no specific restrictions and everyone, regardless of physical condition and age, can do them. We suggest that you include these exercises and flexibility exercises in your daily routine and benefit from their benefits.
We’re curious to hear your thoughts! What’s your take on this topic? Comment below and join the conversation; your opinion could spark new ideas!
Frequently Asked Questions
Are Flexibility and Stretching Exercises Useful for Increasing Height?
These exercises do not directly increase height. Because height depends on genetic and hormonal factors and remains constant after the growth period. However, stretching exercises can make you look taller by correcting your posture and reducing compression of your spinal discs.
How Long Should you do Flexibility Exercises?
Hold each movement for about 30 seconds. Don’t overdo it and don’t put pressure on weak muscles, which can cause injury. You should feel a stretch and contraction during the stretch, but the only feeling that is forbidden is pain; stop the exercise if you feel pain. If the pain continues for a few days, it’s best to talk to your doctor.
When to do Flexibility Exercises?
It’s always a good idea to do flexibility exercises. At the end of the day or when you first get out of bed is a good time to stretch. Try to stretch throughout the day, whether it’s while watching TV or after driving.