Now, that you learned more about the health benefits of stretching for body flexibility and the main aspects why it is best to keep in mind when you make this type of training, it is time to start working. We suggest a set of five flexibility exercises, which will tone up some major muscle groups and you will get a better flexibility of the spine.
Stretching flexibility exercises for the arms and shoulders
Standing upright, stretch your arm with the palm facing down and grab your fingers with the other hand. Pull your fingers and hand joints to the upper part of the forearm. Stay in this position for 20 seconds and repeat the motion five times per hand. This exercise acts on the flexor muscles of the hand.
Shoulder muscles are as demanded and important as they are sensitive. We use the shoulders for most activities, and this may result in injuries – some, serious with a long-term recovery. Here you have an exercise that will tone your muscles, shoulders, and they will become more flexible.
Stand, with your feet parallel spread out at shoulder width with the knees slightly bent. Raise your arms above your head and get the elbow on each side with the opposite hand. Now slowly pull the elbows back. Be careful not to bend your torso forward. Stay in this position for 20 seconds and repeat the motion five times. This exercise will tone up the deltoid muscle (the one that helps you raise your arm in front), and trapezius, whose role consists in raising and lowering the shoulder.
Stretching flexibility exercises for the buttocks and thighs
If, as we recommend, you started to practice regularly stretching, you will be glad to know that they are extremely beneficial for the buttocks – an area which is one of the major problems of any women, because of cellulite .
Lie on your back with the knees bent and the feet on the floor. Flex your feet and get your knees with your hands.
Pull the legs to the chest and remain in this position for 20 seconds. Repeat the movement five times.
Here is a very beneficial exercise for toning the quadriceps muscle. Lie down on the floor and sit down on one side. Grab your ankle with your hand and pull up to the position of maximum flexion. Move your basin so that your thigh leads to the rear and hold it for 20 seconds, then relax a little and repeat the movement with the other thigh. Be careful not to raise the other knee from the floor. Repeat the movement five times for each member.
For muscles located on the rear face of the thighs, we suggest the following exercise. Sit up, with your feet parallel and your legs attached. From this position, bend down and try to touch your toes or the floor, without balancing the body. Do not push it if your thighs or your back start to hurt, but stop and resume the next you can. Hold for 20 seconds and repeat the motion five times. Slowly return to the vertical position. This exercise is beneficial for spinal extension.
You should also check out Stretching for mobility and flexibility