Flexibility exercises or stretching is one of the four workouts included in a healthy exercise routine. The other three are balance, strength, and endurance.
For total flexibility, stretch your hamstring, hip, thigh, chest and shoulder, bicep, triceps, and upper back. This will allow you to move fast and freely as well as improve your posture.
Through flexibility exercises, you stretch your muscles and make your body more flexible. This results in increasing your ability to move as you want. Stretching must be done smoothly and slowly to prevent muscles from becoming tight, which can cause some damage.
Observing the right way to do flexibility exercises will bring more benefits and prevent injuries. Here are the flexibility exercises dos and don’ts.
Hold your stretches
Try holding your stretches for 15 to 30 seconds. Increase your time every time each day but observe caution when doing this. Once you feel some discomfort, you must stop extending the stretch because it can cause injury.
Do Some Warm-up Exercises
It is important to do warm up exercises before proceeding with the major workout. Do some neck rotation exercises, arm swings, and hip rotation. These mobility exercises will align your joints and assure you that everything is working properly.
Give Attention to the Problem Areas
Focus on tighter muscles on your pecs, hip flexors, and hamstrings. Do more stretching exercises and try to extend the duration of each exercise.
Breathe While Exercising
Make sure to breathe deeply while stretching to release the tension on your muscles. Inhale deeply into the belly and exhale longer to make the body relax more.
Start Your Day with a Stretch
Always do mild stretches daily in the morning. Do this when you wake up in the morning. This will help you to start your day right.
Don’t be lax in performing your stretching exercises. By doing it every day, you can increase your strength and your mobility as well as enhance the force that you can deliver when needed. Stretching exercises will greatly contribute to your overall wellbeing.
Push Your Limits
When doing your stretching, stop the moment that you feel some discomfort. Do not wait to feel some pain because at this point, some damage has already been incurred. It could lead to damage in your tendons and ligaments, which can take a long time to heal. Injuries like these can be prevented by warming up first before doing the major stretches.
Stretch Injured Muscles
If you think that a part of your muscles has been injured, avoid stretching it because this can result in more damage.
By following the dos and don’ts of flexibility exercises, you will be able to endure pain, become stronger, have a positive state of mind, attain good posture and balance, and avoid injuries.
In addition, you will be able to endure physical stress. This will improve your overall physical performance because all your muscles are doing their job properly.