flexibility training is still overlooked, even among daily exercisers. Flexibility defines the ability of the joint and underlying muscles to move smoothly and without pain over a limited range of motion. Lifting weightsencourage lean muscle mass, and aerobic activity, such as running, strengthens the function of the heart and lungs, but what can endurance exercises do for you?
Here are some of the benefits:
Increased performance in the completion of day-to-day tasks such as bending, reaching, squatting and walking around stuff• Increased posture • Reduced risk of injury (especially those related to sport and physical activity) In addition to these physical benefits, flexibility training may boost mood by reducing muscle tension and promoting relaxation. For better results, do some sort of flexible training at least two to three days a week. However, if stretching is not currently part of your fitness program, you can enjoy the benefits of this type of training by including a few flexibility exercises for beginners at the end of your workout session.
Here are three to get you started, and all you need is a yoga mat or workout pad:
Standing Hip Flexor Stretch
This stretch focuses on the psoas muscle, which can be strengthened by prolonged sitting and repeated aerobic exercise practices such as running.Take a split stance by pushing the left foot forward and the right foot back. Drop the back knee and tailbone one inch lower to the floor while tucking the pelvis slightly forward. Keep your spine neutral. Stop arching or rounding your back. Hang on, and then repeat on the other side.
Seated Head-toward-knee Stretch
This segment focuses on the hamstrings (back of the thigh) and relieves tension in the back.Sit down with your right leg spread out in front of you and your left leg bent, relaxed and pointed away from your body. Lengthen the spine and gently tilt the torso towards the extended hip. Kindly fold it forward. Hang on, and then repeat on the other side.
Reclining Figure 4 Stretch
This segment focuses on the outer hip and gluteal muscles and relieves stress in the lower back.Start by lying on your back with both your knees bent and your feet flat on the floor. Cross your right foot over your left thigh and lift your legs to the torso. Do not strain. Instead, allow gravity to bring the legs closer to the body in order to intensify the stretch. Hang on, and then repeat on the other side. Bear in mind that versatility is unique to the joint and muscle, and varies from person to person. People who are very flexible in their hamstrings may find that they lack the same degree of flexibility in their shoulders. Fitness, biology, age, gender and human anatomy all affect the versatility of a person. Flexibility will also increase with regular preparation.
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