Body flexibility refers to the elasticity and stretching ability of body tissues. People with good flexibility are more flexible and can maintain a good posture, avoiding the risk of muscle fatigue. It also plays an important role in maintaining physical health. So, how can we train flexibility? Here is a basic training routine suitable for people with poor flexibility.
Spinal Relaxation
Practicing spinal relaxation can help elongate the spine and expand the back of the chest with the help of breathing, improving the flexibility of the entire rib cage.
Method: Kneel and place both arms on the ground, stretching them forward as much as possible until the head touches the ground. Maintain a steady breathing rhythm for 20 breaths.
Hip and Waist Stretch
Practicing hip and waist stretches can effectively relax the lower body and improve the flexibility of the hips and waist.
Method: Lie on your back with both legs bent at hip-width, keeping the pelvis neutral and relaxing the shoulders. Then, bring the right leg towards the chest, holding it with both hands, and straighten the left leg while flexing the left foot to enhance the feeling of straightening the leg. Maintain a neutral pelvis and breathe rhythmically for 20 breaths, then switch legs and repeat the movement.
Torso Stretch
Practicing torso stretches can help improve the flexibility of the entire torso.
Method: Lie on your back with your arms out to the sides, palms facing up, and both legs bent at hip-width. Straighten the left leg and tuck the right foot under the left knee. Press the right foot towards the left side while turning the head backwards. Stretch both arms outward as much as possible, then reach the left arm across the chest to touch the right arm. Maintain this position for 20 breaths, then switch legs and repeat the exercise.
Leg Tendon Stretch
Stretching the leg tendons can fully stretch the legs and effectively exercise the flexibility of the legs.
Method: Lie on your back with both legs bent at hip-width, relax the shoulders, and then lift the right leg up. Hold the right knee and calf with both hands and pull the right leg as close to the body as possible. Hold for 3 seconds and slowly lower the right leg. Switch to the left leg and repeat the exercise. Perform 10 repetitions for each leg.
Chest Expansion
Chest expansion exercises can fully stretch the chest and exercise the flexibility of the chest.
Method: Lie on your stomach with the abdominal muscles contracted, legs extended and feet together, and palms flat on both sides of the head. Then, push up with the palms, straightening the arms and body, keeping the lower abdomen off the ground, and tightening the glutes and thighs as much as possible. Lift the torso off the ground using the palms and toes to support the body weight. Maintain this position for 20 breaths and then return to the starting position.
