Benefits of Flexibility Stretching
- Enhances complete physical fitness.
- Enhances your ability to learn and perform skilled motions.
- Enhances the awareness of your body.
- Increases the relaxation of mind and body.
- Reduces the risk of injuring your joints, muscles, and tendons.
- Reduces the soreness of muscles.
- Reduces the tension in muscles.
- Reduces severe pain during menstruation in females.
You can include a stability ball and light weights to perform the flexibility stretching routines mentioned below. These workouts are perfectly safe, inexpensive, and beneficial to the entire body.
Arm Stretch: Stand with your feet shoulder-width apart and arms stretched out on each side. Bring both your arms in front of the body and back to starting position. Keep repeating this movement for about 30 seconds and then relax before you begin the second flexibility stretching routine.
Side Bend Stretch: Stand with your feet shoulder-width apart while placing a long bar over your shoulders. Hold it with both your hands and lean towards your right side. Stretch till you can with ease and come back to starting position. Repeat the same movement on the left side. Every time you bend down to either sides, hold the position for 2 counts, and complete at least 10 times on each side.
Trunk Stretch: Stand with your feet shoulder-length apart and place your hands over the hips. Keep your knees bent and at the same time, turn your torso from one side to the other. Make sure your feet are firm on the floor as you do this exercise. Finish at least 15 or 20 trunk stretches.
Back Stretch: To perform this flexibility stretching routine, lie flat on an exercise mat and place the knees close to your chest. Hold your knees with your hands and pull yourself up a little. Now come up to touch your feet on the floor and roll back till your head touches the floor. Be careful as you do this stretch and finish at least 10 or 15 back roll stretches.
Ab Stretch: Place a stability ball on the floor, lie with your back on the ball, and grab some light weights. Push yourself back with your feet and bring your hands behind your head to almost touch the floor. Keep your legs straight when the hands are in the back and bend them once you come back to a crouching position. Repeat this stretch for about 10 or 15 times.
Hamstring Stretch: To perform this flexibility stretching routine, lie flat on an exercise mat, tie an elastic band around your feet, and hold the ends in both hands. Pull the band towards you and lift your left leg up. Hold the stretch for about 5 seconds and come back to starting position. Repeat on both legs for about 10 or 15 times.
Groin Stretch: Place the stability ball close to you, stand next to it, and place your left leg on it. Bend your knee and place your hands on the hips. Slowly spread the left leg out so that the ball moves a bit to your left. Make sure your right leg is firmly on the floor to prevent you from falling. Hold the stretch for about 5 seconds and come back to starting position. Repeat on both legs for about 15 or 20 times.
Leg Stretch: To perform your last flexibility stretching routine, stand next to a pole or wall with your feet shoulder-length apart. Now swing your left leg forward and then backward. Keep your hold on the wall strong so that you don't slip and don't move your upper body at all. Repeat on both legs for about 15 or 20 times.
Finding a flexibility stretching routine which meets your needs doesn't have to be difficult. Consult your doctor for advice before you begin any sort of flexibility workout. Some of the flexibility stretching routines are advanced, so try to take it as easy as possible. With constant practice, you can definitely perform with comfort.