You should perform flexibility exercises 2 to 3 times per week. Flexibility exercises increase your range of motion as well as increase the support around your joints. The more flexible you are, the more you minimize risks of injuries to your joints.
Flexibility exercises will also help tone and firm muscle appearance. Sagging arms, loose thighs and calves, even abdominal muscles can benefit from a good flexibility workout and help you achieve a more fit and trim appearance.
For our flexibility exercises today, you will not need any equipment. Instead, you should be dressed in loose, comfortable clothing. You need to hydrate. Drink plenty of water before, during and after. For each stretch described, you should hold the stretch for roughly 10 to 30 seconds.
As you hold these stretches, you should feel some slight tension that will slowly subside. As it does, you can slowly try to stretch just a small bit farther. Never push yourself to stretch past pain as pain can warn you of impending injury. Instead, only stretch until you feel that slight tension, hold there and as the tension subsides, reach a little bit further.
Rest for about 30 to 60 seconds in between each stretch. We will be doing 3 sets of the following stretches. So once you have completed each stretch once, go back to the beginning and repeat 2 times.
Are you ready?
Here we go.
Head Tilts
You are going to stretch your neck. Standing straight with your hands on your hips and your feet shoulder-width apart, you need to tilt your head to the right and stretch. Remember to hold the stretch for 10 to 30 seconds, as tension subsides, stretch a little further. Straighten your neck, rest for 30 seconds and then stretch your neck to the left.
Towel Stretches
Grab a kitchen towel or even just a hand towel from the bathroom. You are going to stretch you chest, triceps and shoulders. Roll the towel and grasp it in both hands with your palms facing down. With your arms straight, you should slowly lift it back over your head as far as possible. You can increase the intensity of the stretch by holding your hands closer together on the towel, you can decrease the intensity by holding your hands further apart. Hold this stretch for 10 to 30 seconds, as tension subsides, reach a little further.
Across Your Body
This will stretch your upper back and shoulder. Keep your back straight, feet planted shoulder width apart and begin by crossing your left arm in front of your body and grasping it with your right hand. Stretch your, shoulder and back by pulling the arm as close to your body as possible. Hold that stretch for 10 to 30 seconds, the as tension subsides, pulling it a little further. Repeat this with your right arm.
Lateral Stretch
This will stretch your trunk muscles. While standing with your feet shoulder width apart, bend your knees slightly and suck in your stomach. Raise one arm over the head and bend sideways from the waist. You can support your body by placing your other hand on your thigh or hip for support. Be sure to bend only sideways and do not move the body below the waist. You should feel tension along your lateral side and across the mid-section. Hold for 10 to 30 seconds. As tension subsides, try to stretch a little further. Repeat this stretch with the other arm.
Step Stretch
This will be the last stretch of this set of flexibility exercises. When you have completed this one, return to the beginning and perform this list again twice. You will be stretching your hips and quadriceps. Step forward and flex your forward knee. Keep your knee directly above your ankle and do not bend it forward to be over your foot. Stretch the opposite leg back so that it is parallel to the floor. You should press your hips forward and down for the stretch. You can place your hands on your forward knee or on the floor for support. Do not press down on the forward knee while doing so. Hold this stretch for 10 to 30 seconds, as tension subsides, deepen the stretch of the back leg slightly. Repeat this stretch for the opposite legs.
Remember to give yourself 30 to 60 seconds between stretches.
When you have completed these repetitions 3 times, you will have completed your flexibility workout for the day. How are you feeling?