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Sunday, October 31, 2021

10 exercises to gain flexibility and energy

The best way to prepare for sports, avoid injury, regain mobility after a period of rest or simply relax is by stretching. By following this routine, you will achieve it.

At first glance it may seem that doing stretching is a simple task as it simply consists of stretching the muscles and holding them for a few seconds.

However, there are many people who do not do them well Or who don’t get exactly what they’re looking for with them.

  • To help you we have prepared an exercise routine, where we include. 10 stretches with which you will gain flexibility and agility easily.

How long to hold a stretch?

Keep in mind that depending on what you want to achieve you will have to. hold the stretch for more or less time.

  • Is your goal to avoid injury? To do this, hold each contraction for 30 seconds, rest and repeat the exercise without bouncing.
  • Do you want to regain elasticity? Hold the tension for 30 seconds to 2 minutes. Don’t do reps.
  • Do you intend to relax? In this case stretch only slightly – without it costing you – and hold the contraction for a minute, concentrating on your breathing.

Want to know more? The following course may be just what you need: Easy Yoga in 30 minutes.

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Unwind your whole body

To do this exercise you need a drawer, a step or a piece of sports equipment called “step“.

  • He rests his left foot on the step. Leave your right leg on the floor, with your heel resting firmly on the ground.
  • Wait a couple of seconds, noticing how the heels tighten. adductors, hamstrings and right calf muscles.
  • Raise your arms above your head and, at the same time, raise the heel that is resting on the floor.
  • Hold the stretch 6 seconds. Repeat with the other foot.
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Calf and quadriceps

This exercise is ideal for stretch the main muscles well of the legs after physical exercise that involves their movement.

  • Put the right leg by in front of your body.
  • Lean forward leaving the body weight on the left leg.
  • If you manage to get to your foot… pull it towards you. You’ll notice how it stretches your calf and quadriceps nicely.
  • If you don’t get there, get as close as you can.
  • Repeat with the other foot.
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More flexible knees

This exercise is also perfect for quads and knees.

  • Lean on a chair to not to lose your balance.
  • Bend your left leg back as far as you can. grab the tip of your toe with your right hand.
  • Gently pull your foot backward noticing cThe heel of the foot touches the buttock and the quadriceps stretches.
  • He puts his foot back on the ground after holding on. 20 seconds. Do the same with the other leg but without bouncing.
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Separate your vertebrae well

Stretching your back is perfect for reposition the spineimprove walking posture and prevent pain.

  • Stand about 30 centimeters away from a chair or a low table.
  • Lean the body forward and support yourself with your hands apart shoulder-width apart.
  • Stretch the body backwards without letting go.
  • Tilt your pelvis forward and slightly bend your knees.
  • Stretch your legs leaving the weight of the body on the heels.
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Anti-contract movement

This movement is ideal for stretching and relaxing the neck and shoulders..

  • Sit with the legs crossed and hands on knees.
  • He turns his head.
  • Hold the posture. and repeat to the other side.
  • Repeat 4 times.
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Relaxes the cervical

Get into the same posture as in the previous exercise and tilt your head to the right side and tilt it down.

  • Draw circles with the chin, from right to left, and backwards.
  • Do not thrust your chin too far into the chest.
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Protect your lower back

On a day-to-day basis, you accumulate a lot of tensions in the lumbar region. Relieve them with this exercise.

  • Sit on your side with your leg dRight leg stretched out and the left leg contracted.
  • Support the forearm left forearm on the floor.
  • Pass the right arm over the head and bring it to the left side. stretching the whole body.
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Lengthens the whole trunk

With this exercise you will complement the effects of the previous one. In addition to protecting the lower back, stretches the body completely.

  • Starting from the same position from the previous exercise, place your hand on the floor and stretch out your arm while raising your body.
  • As you do so, you will notice the separation of the dorsal vertebrae and the lumbar vertebrae, relieving the entire spine.
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Relax your whole body

By opening the arc of your arms wide, you allow your body to the chest to expand and the breathing becomes more fluid.

  • Lie down on the left side.
  • Leave the legs and arms outstretched (in line with the trunk).
  • Supports the head on the right arm.
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Feel lighter

Always leave this exercise to the end to finish with a pleasant feeling of relaxation.

  • Breathe in and breathe out Shrinks the body leaning it forward.
  • Bring your legs up to your chest until you get your legs to your chest. knees with your hands.
Erik Balley
Erik Bailey
20 years of experience in the fitness and physical activity sector in Barcelona, personal trainer, instructor of directed activities, nutritionist, I have worked in the most important gyms and chains in the sector.
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