Exercises aimed at improving the flexibility of the body are called stretching or stretching. Many of them are present in medical rehabilitation programs aimed at restoring body mobility after suffering certain injuries. In addition, stretching is mandatory in professional sports. It helps prevent injuries to the ligaments, muscles, joints during active loads, improves the recovery rate after intense training. Today, stretching has formed into a separate direction, which is becoming more and more popular, because it has enough advantages. They are often done by girls, whose main goal is the flexibility and plasticity of the body, since stretching copes with this with a bang. Fitness centers offer group stretching classes. But you can also perform and flexibility for beginners and at home. The main thing is to study all the features of such classes.

Stretching and flexibility exercises are useful for absolutely everyone: both ladies who want to become more plastic and graceful, as well as male athletes and just people who want to improve their health and learn how to better control their bodies. In order for the exercises to bring maximum benefit and effectiveness, pay attention to the following nuances:

• Stretching is divided into two types: static and dynamic.. The essence of the first is that you will need to linger in a specific one position in order to create maximum load to target muscle groups. Dynamic stretching involves making sharp movements. For beginners, dynamic loading is not recommended, since with an unprepared body, it can provoke sprain and rupture of ligaments and tendons.
• Stretching gives fast results. Having started to exercise, you will soon feel how your muscle strength has increased, your well-being has improved, as the body is actively saturated with oxygen. The figure will become more slender and graceful. And even the skin will be fresher. But, of course, do not expect that, doing the second time, you will be able to sit on the twine. Obviously, you will become more flexible somewhere after three months of classes.
• You can not do stretching from a state of rest. Flexibility exercises are performed after active warming up of the muscles. You can jump rope, squat, swing your legs. And only when you feel that you are warm enough, start stretching.
• Stretching exercises can be performed at any time of the day. However, experts believe that best time for this - the evening. smooth and simple gymnastics It will help you calm down and relax after a hard day.

During the session, you should feel only the tension of the muscles and ligaments, but in no case pain. Sharp severe pain indicates that something is damaged in the body. Do everything carefully and smoothly, listen to your body and give it time to get used to the loads. If you hear a crunch or click, feel a muscle spasm, dizziness or severe pain, stop exercising.

An effective set of stretching and flexibility exercises

Do you want to improve flexibility, plasticity and grace, strengthen muscles and form a beautiful outline of the figure? Then pay attention to the following set of stretching and flexibility exercises.

Leg Flexibility Exercises

1. Leg swing

Mahi help to warm up the external and internal muscles thighs, buttocks, calves, hamstrings.

Stand up straight, put your feet shoulder-width apart. Lift one of them slightly forward, keeping your balance on the supporting foot. Then slowly and smoothly make pendulum movements with your foot to the right and left, watching your posture. With each turn, try to achieve the maximum range of motion of the joint. One swing should be performed for 30-60 seconds, alternate legs. You can apply the trajectory back and forth.

2. Side lunges

These flexibility and stretching exercises perfectly stretch the buttocks and inner part hips. You need to stand up straight, put your feet shoulder-width apart, place your hands on your waist. Take a deep step to the right, bending the knee and leaving left leg straight. For some time, transfer the weight of the body to the right leg, qualitatively stretching the muscles of the left thigh. Then return to starting position and lunge to the other side.

3. High knee lifts

This stretch combines regular lunges with high knees. This combination helps to achieve excellent dynamic stretching of the calves, buttocks, hamstrings, hip flexors.

Hands need to be fixed above the head, make a deep lunge with the right foot forward. When you come out of it, bend your back leg and try to raise your knee to your chest as high as possible. Returning to the starting position, immediately go into a lunge with your left foot.

4. Cross Leg Raises

Stretch calf muscles, lower part back, hamstrings. You need to stand up straight, put your feet shoulder-width apart, stretch your arms in front of you with your palms down. Perform cross leg raises, trying to touch the foot of the other palm.

Stretching and Flexibility Exercises

For arms, stretching and flexibility training can include the following exercises:

1. Compass

Well stretches the muscles and ligaments around the shoulder joint, preparing it for more active strength activities. You need to stand up straight, stretch your arms to the sides at shoulder level. Perform ten circular rotations forward, and the same back. Over time, increase the amplitude until the plane of the exercise is close to vertical. You can also perform versatile rotations with your hands, in which one moves clockwise and the other counter-clockwise.

2. Scissors

Exercise perfectly stretches the muscles of the flexors of the arms. You need to straighten up, stretch straight arms in front of you at shoulder level. Start mixing and spreading your hands, imitating the movement of scissors.

3. Leading the hand behind the head

This exercise gives a dynamic stretch to the triceps. You need to raise your left arm above your head and bend it at the elbow. Then put your right palm a little below the elbow joint and pull it back until you feel that the muscle is as tense as possible. Hold for a few seconds at the point of maximum resistance, then return to the starting position. Repeat the same with the second hand.

4. Stretching the shoulder girdle

To stretch shoulder girdle, stand up straight, put your feet shoulder-width apart. left hand pull it across your chest, take it by the elbow with your right hand and gently pull it towards you. When you feel enough stretch in the target muscles, hold for 10-15 seconds, then do the same with the other hand.

Exercises to Improve Back Flexibility

1. Pitch-tilt

This exercise improves the flexibility of the muscles of the back, buttocks, as well as the back of the thigh. You need to straighten up, take a step forward. Then, without rounding your back, bend over and try to reach your front foot. If you don't get it right away, that's fine. Do not arch your back, just try to go lower and lower each time. Returning to the starting position, do the same with the other leg. In total, it is enough to take 12-14 steps.

2. Lazy Stretches

This exercise is good for those who can do it anywhere - even in the office at the workplace, even at home in front of the TV. You need to sit on a chair, straighten up, tighten your abdominal muscles. Now bring your right knee up to your chest without rounding your back. Place your hands on your shin and gently pull towards you. Feeling enough tension in the lower back, linger for half a minute, and then repeat the same with the left leg.

3. Sitting bends

Such inclinations well pull the deep muscles located along the spine. You need to sit on the floor, bend your legs at the knees and spread them wide. Keep your back straight. Inhale slowly and deeply, relax your muscles. Exhaling, lean forward as far as you can, stretching your arms and trying to lie on the floor with your chest until you feel a sufficient stretch in your entire back. Hold the stretch for half a minute. It is recommended to repeat the exercise at least four times.

Stretching for the pectoral muscles

For chest muscles, you can use the following exercises:

1. Camel

You need to kneel, place your hands behind your lower back with your fingers down and tighten your stomach. Raise your head up, bend your torso back as much as possible, squeezing your shoulder blades. Hold for a few breaths, then sit on the floor. There is also a more complex version of the camel pose, in which you also need to take up the heels.

2. Bridge

The exercise stretches the muscles of the chest, while strengthening the quadriceps of the thigh. You need to lie on your back, bend your knees, put your heels close to your buttocks. Then lift your hips up as much as possible, press your forearms to the floor surface and move your shoulders further. Hold for five breaths at the highest point, then slowly return to the starting position.

3. Applause

Stand straight, stretch your arms in front of you at shoulder level, press your palms to each other. Keeping your arms straight, move them back as far as possible, then return to the starting position. The movement should resemble wide applause. It is recommended to repeat it at least 15 times, periodically changing the intensity of the claps.

Stretching exercises for the abdominal muscles

1. Awakening

Exercise helps stretch both the anterior and oblique abdominal muscles, and deep muscles stretching along the spine. Stand up straight, put your feet shoulder-width apart. Interlace your fingers and stretch your arms above your head, turning your palms towards the ceiling. Inhale, squeeze your abs and buttocks while stretching your arms up. Then exhale and lean to the right, keeping your hips tight. Hold for half a minute, then return to the starting position. Reach up to the ceiling again and lean to the other side.

2. Turns on a chair

Great exercise to stretch your abdominal muscles lower muscles backs, which are responsible for turning the body to the side. You need to sit on the front edge of the chair, press your feet firmly to the floor. Then turn your torso as much as possible to the left and grab the back of the chair with both hands. Additionally, try to tighten your core muscles. Hold for a few seconds, then return to the starting position. With a further turn, try to increase the range of motion. Do the same on the other side. In total, repeat the exercise 3-5 times.

The proposed set of exercises for the development of flexibility is perfect for anyone who pursues such a goal. Do it regularly and soon you will notice results.

Stretching at home: video tutorials

The degree of flexibility of a person is measured by how mobile his joints are, and this depends on the muscles, ligaments and tendons surrounding the joints. Having good flexibility can prevent injury and loss of mobility, improve your posture, and help relieve back pain. Many people only focus on strength and muscle size, not realizing that the muscles also need to be quite flexible in order to perform a full range of movements, such as during squats or deadlifts. Combining dynamic stretches, static stretches and special exercises, you can quickly develop your flexibility.

Steps

Stretching techniques

Make sure you are doing the exercise correctly. When stretching, always follow recommendations that are scientifically based (such as those of the American College of Sports Medicine, or ACSM). You can also consult with your doctor, sports doctor, qualified trainer or physical therapist to help you choose a stretch program that is right for you. A professional will show you how to stretch and make sure you do all the movements correctly, so you can increase your flexibility in no time.

Listen to your body. Pay attention to signals from your body, such as pain or stiffness. Each person has their own optimal degree of flexibility to which he should strive. Hard muscles and a limited range of motion indicate that you need to introduce warm-up exercises into your sports regimen. flabby, weak muscles, as well as looseness and dislocations of the joints are a sign that you should focus on strengthening the muscles and joints.

Create a workout routine. ACCM recommends that you stretch for at least two to three days a week after a proper warm-up, such as after walking. Several types of stretches should be done for each major muscle group, including the muscles of the shoulders, chest, arms, abs, buttocks, thighs, and calf muscles. Keep in mind that your abilities, goals, and level of flexibility are different, so don't compare yourself to others.

Warm up exercises. To warm up your muscles, do low-intensity dynamic stretches that engage the same muscle groups as you would during exercise or sports. These exercises will gradually raise your heart rate, increase blood flow to your muscles, and increase your body temperature, thereby increasing the benefits of stretching. If you want to get the most out of your stretches and become more flexible as quickly as possible, you should exercise until you break into a light sweat.

Do dynamic stretches. Dynamic stretches stretch the muscles under the influence of an impulse, without lingering at the same time in the limit position. This type of stretch can increase muscle strength, make you more flexible, and increase your range of motion. In addition, dynamic stretching before training will help you get great benefit from static stretching, bringing you closer to the desired results.

Buy a Pilates roller. A Pilates roller can be bought at a sporting goods store for 1500-3000 rubles. Choose a roller with a PVC core. With its help, you can relax contracted muscles, reduce inflammation, improve blood circulation and flexibility. As with stretching exercises, focus your attention on the main muscle group and the muscles that feel too tight.

Everyone knows that a healthy mind resides in a healthy body. However, not everyone follows this principle. Flexibility is one of the most important parameters of a healthy state of the body. What is flexibility? It is nothing more than the ability of the body to move with the greatest amplitude. Let's figure out what flexibility is, why we need it and how it can be trained.

Formation of flexibility

The flexibility of the body can and certainly should be trained. However, it does not necessarily directly depend on the amount of work done. The flexibility of a person depends mainly on the performance of the joints, which in turn give amplitude to the movements. The following factors may influence its development:

• Anatomical features of the joints.
• State of the central nervous system.
• Elasticity of muscles and ligaments.
• Harmonious distribution of functions between and antagonists.
• Environment. For example, the higher the temperature, the better the flexibility. Therefore, before training, athletes warm up.
• Age and gender. With age, flexibility tends to be lost. Women are more flexible than men.
• Physique and fitness of the body.
• Relationship between collagen and elastin tissues.
• The level of manifestation of reflexes (pain and stretching).

Each joint has its own flexibility. It depends on the type of joint, the elasticity of the surrounding ligaments and tendons, and the ability of the muscles to tense and relax.

Purpose of Flexibility

What is flexibility? What is its purpose? It is on flexibility that the general tone of the body largely depends. physical form. Therefore, flexibility exercises are included in all fitness training programs. During such exercises, mainly muscles are worked out, and not joints and ligaments. Well-stretched muscles cope better with the load and are less likely to be injured.

The Benefits of Flexibility

What is flexibility? What is its use for the body? The positive effect of flexibility on overall tone can be structured as follows:

• When the body is for a long time in statics (that is, subjected to minimal, rare loads), the muscles “freeze” in one position, while straining. By developing flexibility, you can relax the muscles and normalize blood flow in them.
• Flexibility increases the body's endurance and resistance to viruses. With good flexibility, you can achieve high results, which steadily affects health.
• Improving flexibility, a person improves, resulting in a reduced likelihood of injury.
• Flexibility training accelerates the recovery processes of the body.
• Working on flexibility, we accelerate blood circulation, which helps to relieve emotional stress and provides psychological peace.

Development of flexibility

How to develop can be done with the help of diligent, but unhurried training. The main thing here is not to overdo it and not give the body the load for which it is not yet ready. There are many exercises that develop flexibility. All of them are subject to certain rules. Let's start with their consideration.

Main Rules

How to develop flexibility? For this, regular exercise is not enough. You need to do them right, and only then will the result. To do this, pay attention to the following tips:

1. Before proceeding with the exercise, you need to give the body 5-10 minutes. Running (even in place), jumping rope, various swings with arms and legs, step aerobics will do.
2. You need to work on flexibility systematically and regularly. 2-3 sessions a week are enough. And small stretches can be done as a charge at least every day.
3. When stretching, it is worth increasing the amplitude in small steps, slowly. The desire for quick results usually leads to injury.
4. Stretching is necessary only when the whole body is fully concentrated and the muscles are rested.
5. You need to stretch the muscle until you feel a slight pain. This position should be maintained for up to 30 seconds, and then you can relax the muscle. In this case, you need to return to the starting position smoothly.
6. You should carefully monitor your feelings and not confuse real pain with mild discomfort and soreness.
7. After one exercise, you should smoothly move on to another, without making long delays.
8. Any muscle stretching load will not work for more than a month and a half, therefore, in order for the training not to lose its meaning, you need to periodically complicate the exercises.

Flexibility Exercises

It's time to proceed directly to the consideration of exercises that will help develop the flexibility of the body. So, below is a laconic complex gymnastic exercises, which is designed for First level stretch marks.

1. Starting position - standing facing the wall. Having connected, you need to spring them against the wall. Then the same thing must be repeated, opening the arms.
2. First you need to stand straight, while connecting your heels and slightly bending your knees. The hands are placed on the hips. From this position, you need to smoothly make a complex of springy squats.
3. Kneeling and leaning on your hands, you need to straighten your back and raise one knee up to maximum height. Then do the same with the other leg, and so on in a circle.
4. The stance is straight, the legs are connected. We lean forward, trying to reach the floor. At the maximum point, you need to fix for 15-30 seconds.
5. Sowing in Turkish, we stretch forward as much as possible.
6. Sitting on the floor with straight legs, we stretch our arms along the body and fix the body in this position. Now, in turn, raise your legs from the floor to the maximum height.
7. Standing straight on one leg, you need to reach the heel of the second leg to the lower back. Having fixed the body in this position with the help of a chair, you need to stretch your arms up and then down, trying to reach the toes of the first leg. Then the same thing, only changing legs.
8. Sitting on one leg, you need to straighten the other back. With a springy movement, you need to stretch the straight leg. Then it is worth repeating the same thing, changing legs.
9. Standing, legs apart shoulder-width apart, bend your knees, stand on your toes and try to reach your heels with your fingers.

This simple set of gymnastic exercises will help you quickly tone your body and significantly improve your health. Good luck with your training and do not forget about caution!

Factors affecting the flexibility of the human body. Rules and ways to safely improve it at home. Effective Exercises from water aerobics, yoga, fitness.

The content of the article:

The flexibility of the body is the degree of mobility of the hip, ankle, knee, elbow and shoulder joints. It can be active, achieved only with the help of one's own muscles, and passive (under the influence of others). It is determined by the amplitude of movements and the depth of the deflection of the spine. Someone was lucky to be born with her, but much more people still need to develop it.

What determines the flexibility of the body

Innate ability is the first thing that affects the flexibility of our body. Some people, due to their anatomical features, are simply not able to twist like yogis, even after a long preparation. Of great importance is whether a person went in for sports in childhood. If not, it will be much more difficult for him to achieve some striking results.

Here are a few more factors that affect the flexibility of the body:

• Age. The older the person, the less the mobility of his joints becomes.
• Human gender. Women are much more capable in this regard than men. Their muscles are not as tight and stretch faster.
• Joint condition. Their mobility is significantly limited after injuries and diseases (arthritis, bursitis, osteochondrosis, etc.).
• Muscle stretch. It is more about the back and legs. Can't be in beautiful bridge even with the most flexible back, if the legs are poorly stretched.
• Emotional condition. Flexibility is markedly reduced under stress. In this case, the warm-up takes much more time.
• body type. Fat people are not as flexible as thin people. Due excess weight it is more difficult for them to control their body. The task is somewhat complicated by growth: the higher the girl or guy, the more effort you need to make during classes.

Important! Even the most flexible person, if it is not stretched for a long time (more than 1-2 years), it gradually becomes “squeezed”. This is due to the fact that there is a weakening of the muscular frame and the spine loses its elasticity.

Rules for increasing body flexibility

In the first months, you can not heavily load yourself, this threatens to damage the joints and tendons. Stretching should occur slowly, smoothly, with a gradual complication of exercises. First they do it 1-2 times a week, after 20 days the interval is reduced, gradually coming to daily workouts. Their optimal duration is from 20 to 60 minutes.

Here's what else to consider:

1. Proper preparation. Before you begin to develop the flexibility of the human body, you need to take a warm bath (shower) or properly warm up the muscles. It’s just perfect to do this after a run, a 1 km distance is enough, especially in summer. If this option is not suitable, you can work out on a treadmill, exercise bike or ellipse, and 5-10 minutes is enough.
2. Class time. It is advisable to choose the morning, practice until 12 o'clock. It is then that the muscles and tendons are most relaxed, so they will stretch easily and without much pain.
3. Relaxation. It helps to achieve the best effect and fix the results. You need to relax every 10-15 minutes. You can use pranayama from yoga. Sit in Siddhasana - keep your back straight and cross your legs so that your feet are on top. Stretch your arms slightly forward over your knees. Then exhale sharply through your nose, and after 10 seconds, quickly take in air with your mouth and release it. Repeat these steps 10 times.
4. Duration and number of exercises. If it's about static, then in one position you need to stay at least 10 seconds. In this case, the joints will be developed without sudden movements, which will avoid their injuries. You need to repeat the same exercise from 3 to 30 times, as long as your body allows.
5. No pain. Crunches and backaches in the knees are not allowed, as soon as severe discomfort appears, you must immediately stop training. All you should feel while doing it is a feeling of stretching and muscle tension.
6. Pose. It is important to combine lying, standing, sitting, alternating them. At the same time, movements on weight are always harder to do, they require more endurance.

Important! To avoid the rapid fading of the effect obtained, you need to practice without long breaks(at least 2 times a month). It is very useful for developing the flexibility of the human body to start the day with stretching in bed.

How to develop body flexibility quickly and without pain

At the very beginning (the first 2-3 months) it is best to do exercises in the water or using various items - fitball, bricks, belts. For convenience and safety, you can involve a partner. Asanas from yoga and Pilates, static and ballistic exercises help well.

How to increase the flexibility of the body in the water

This is the safest way to acquire plasticity. It is best to choose a reservoir with standing water or the sea during the period of absence of waves, low tides and high tides. To prevent injury, the bottom should be sand, not pebbles, on which you can easily slip. You don’t need to go deep, it’s enough to be in the water so that it barely reaches the waist. Naturally, water aerobics is excluded in the cool season.

Step-by-step instruction to perform a set of effective exercises:

• Back. Put your feet together and point one forward, stretching the sock as much as possible. Keep your back straight at this time, and stretch your arms up. Feel the tension in your body and repeat this as many times as you can. Next, lean back and, supporting yourself under the buttocks, continue to lower yourself into the water until you are completely immersed in it. Duplicate the same 9 more times.
• Neck. Lie on your back in the water and try to stretch as much as possible. Raise the body above the surface, making a deflection in the coccyx area, and then the head. Stay in this position for 10 seconds and repeat the procedure exactly.
• Arms. Lie on the water, but now on your stomach, and stretch your arms forward and then to the sides. At this time, it is important not to raise your neck and face too high.
• Legs. Standing straight, take your left leg back as far as possible and grasp the foot with your right hand. Pull it as far back as possible and then up. Now repeat the same steps with the right leg and left arm.
• Shoulders. Stretch your arms up and, without moving the body, take them as far as possible to the side. Do this exercise 10 times for each side, and then cross your fingers behind your back, and stretch them back, not allowing your back to arch.

Absolutely any exercises are allowed in the water - bending, twisting, stretching, turning and lunging with your feet. Particularly effective circular motions arms, shoulders and hips. The main thing is that water does not get into the eyes and ears. You can wear special glasses and a hat.

Important! It is possible to develop body flexibility in a pond even with osteochondrosis, varicose veins veins and other diseases when power loads are contraindicated.

How to develop body flexibility at home with the help of improvised items

You will need a medium-sized fitball, a wooden or ordinary brick, a chair, a thick rope or a belt. All this will eliminate pain and avoid injury. Such exercises are especially relevant when there are problems with the joints. For convenience, you will also need a few blankets that will need to be spread under you.

Features of using improvised items:

1. bricks. They will need 2 pieces, which must be placed opposite each other at a distance of your shoulders. Then lie down on the floor, point your heels towards the ceiling and tighten your legs. Meanwhile, bend your arms at the elbows, spread your fingers as wide as possible and rise above the surface. Next, slowly lower your shoulders to the support and keep your body in weight so that your knees do not touch the mat. After 20 seconds, return to the starting position and do the same 5 times.
2. Chair. Lay two rugs on the floor, folded in three. Place them so that they are under your back. The neck should be almost completely on them. Place a chair about 25 cm from the support. Next, lie on the floor with your back to him, enter the "birch", stretching your legs up, and gently lower them to the dais one at a time. You need to do this exercise at least 5 times, but if you feel dizzy, take a break. This is quite normal, because in this position the blood rushes sharply to the head. Then you can do this: sit on a chair, grasp its back with your hands and, trying not to move the body, turn your head and shoulders to the side.
3. Rope. Instead, it is better to use a belt. Whatever is chosen, drape it over your feet. Then lie down on the mat and pull the rope towards you so that they are at an angle of at least 45 degrees. Do not release the device for 2-3 minutes. If it presses hard, loosen your grip.
4. Bolsters. They need to be put one on one. Then lie down on the floor so that they are directly under the waist. Bend your legs at the knees, and connect your hands behind your head and stretch them forward. Next, push your belly up, pulling your hips and shoulder blades toward the floor. Don't forget to breathe deeply while doing this. To quickly develop the flexibility of the body, linger in this position for 5-7 minutes.
5. Fitball. Lie on your back on the floor at a distance of about 0.5 m from the support and place your feet on the ball. As a result, your knees should be half-bent, and your head and hands should lie on the surface. Stay in this position for about 3 minutes. Another exercise: lean back on the ball, put your hands behind your head and slowly move a little towards the floor. As a result, the hips should be in weight, and the knees bent. Having fixed well in this position, try to lift the body above the floor and hold it for at least 10 seconds. Repeat these movements 5-10 times. They perfectly develop the spine, hips and shoulder blades.

Development of body flexibility with yoga asanas

This option allows you to see improvements in 2-3 months of constant practice. The proposed exercises are quite simple even for a beginner. They can be safely performed with osteochondrosis and other problems in terms of rheumatology. The initial task is to deepen the degree of muscle stretching and work out the joints.

Popular Yoga Asanas for Body Flexibility:

• Viralasana. The cat pose is performed as follows - get on all fours, put your hands strictly under your shoulders. The knees should be under the hips, and the hands under the chin, the heels should be looking at the ceiling. Raise your tailbone and head at the same time. Make a deep deflection in the thoracic region and lower back. Relax your neck muscles and stay in this position for at least a minute.
• Bhujangasana. To perform the Sphinx pose, lie down on your stomach, straighten your arms, put your palms on the floor at about ear level and top bodies reaching for the ceiling. The face should look up, and the heels should look at the hips. Stay in this position for 30 seconds and repeat the exercise 10 times.
• Ushtrasana. This asana is more commonly known as the Camel Pose. In order to enter it, kneel down, connect your knees and feet together and bend back. Take your head as far as possible to the heels. Hold on to your toes with your hands. Repeat the same steps for 3 minutes.
• Anjaneyasana. Sit on your buttocks and with your hands pull your outstretched legs to your chest, holding on to their fingers. Don't lose your balance, breathe. Make sure that your back does not bend back, but is even. Do not leave the asana for 10 seconds, then slowly lower your legs and do 5 repetitions of this exercise.
• Ubhaya Padangushtasana. In this position, the back and front surfaces of the thigh, lower back, and shoulder blades are perfectly stretched. To start, get on two knees and move the right one forward a little so that it is at an angle of 45 degrees. Then stretch your left leg back, placing it on the floor. Cross your arms above your head and take them behind your head, so that a slight deflection forms in your back. Now switch legs. It is recommended to repeat this asana 7-10 times in one practice.
• crownchasana. This posture is essential for improving mobility. hip joints, knees and ankles. We start by sitting on the buttocks, after which we bend the left leg under ourselves, and raise the right leg up. In this case, you need to hold on to the foot with both hands. Try to move your leg as far as possible, but without pain, and wait 30 seconds. Then repeat the same with the right leg. Do not overstrain the muscles and do more than 15 of these exercises at a time.
• Adho Mukha Svanasana. Place your feet along the line of your shoulders and lower your palms to the floor. Spread your fingers as wide as possible, they should be parallel to the feet. Next, step back so that a good arch is formed in the back. Then, with an exhalation, take the buttocks back, and the biceps forward, trying to reduce the space under you. Stay in the pose for 1 minute, then rise and repeat it 10 times.

In order not to harm yourself, yoga for the development of body flexibility in the first six months should not last longer than an hour. At this time, you should take the pose of the child every 10 minutes. You need to sit on your knees, lower your pelvis to your heels, and your chest to your feet, stretch your arms in front of you. At the same time, the head should lie on the floor, try to spread the shoulder blades to the sides.

Important! After the first lesson, the back, shoulder blades, shoulders, arms, lower back will hurt very much. There is nothing wrong with this, just give yourself a week to rest and then continue to improve the flexibility of the body.

Ballistic exercises for whole body flexibility

Before you start charging, you need to warm up for 10-15 minutes. It is very good if you sweat a little while doing this. This will warm up the muscles and joints, avoiding rupture of ligaments and tendons. Ballistic exercises work best in conjunction with static exercises. First, the first ones are executed, and then the second ones. In the future, after 3-5 months, they can be alternated.

The most effective exercises:

1. Mahi legs. Place them shoulder-width apart and alternately lift them sharply as high as possible. First take them forward and then back. Then repeat the same thing, but with the leg retracted to the sides. If you still have poor control over your body, you can lean on the back of a chair. On each side you need to do 10 swings.
2. Pelvic rotation. Stand so that your feet are under your shoulders. Put your hands on your hips and point clockwise, right-back-left-forward. After completing one circle, move in the opposite direction. Do 10-20 such rotations.
3. Mill. Place your feet at arm's length and, bending over, touch your left hand to your right foot. The other hand at this moment should be above the head in a straightened form. Repeat the same with the left leg. Do only 10-20 such slopes.
4. back deflection. Standing, try to reach your toes across your back with your hands. Having done this, stay in this position for 5-10 seconds. Enter this pose 10 more times and then rest a little.
5. rifts. Bend your knees and squat down, leaving your hips in the air. Stretch your left leg to the side and transfer your body weight to it. Now repeat the same steps with the right leg, and so on 10 times.

Important! To avoid injury, do not make sudden jerks. All tilts, backbends, rolls and rotations should be done smoothly, without haste.

Static exercises for the development of body flexibility

This is the most important stage, since it is on it that the results obtained are consolidated and improved. Such exercises are always performed only after a good warm-up and warm-up of the muscles. In the first 2-4 months, you can bandage your knees and feet elastic bandage to prevent injury to tendons and ligaments. It would be nice to use a warming cream before and after class - "Analogos", "Venoruton", "Nicoflex".

A selection of the best static exercises:

• standing. Spread your legs along your shoulders and stretch with straight arms towards the floor. If possible, place your palms on the surface and wait 30 seconds. Next, alternately bend your knees and point them through your back to your head, as far as the flexibility of the body allows. After that, put your right hand behind your head, and your left hand behind your back and cross your fingers. Swap them after 30 seconds. Now do another exercise - the bridge. To do this, carefully go down the wall to the floor. In order not to hurt yourself, put a blanket on yourself.
• sitting. Your buttocks should lie on the floor, and your legs should be as far apart as possible. Your task is to stretch forward first, and then to the right and left, lingering in each position for 30 seconds. Then connect your legs together and try to reach your fingers with your hands. If possible, sit like this for at least 10 seconds.
• Lying. Your face should be facing the floor. Bend your legs and grab them by the toes. Then try to bring your hips as close to your neck as possible, depicting a basket. At the same time, you should not spread your legs too wide, otherwise there will be no special effect. Then you can do this exercise: without lifting your chest and hips from the floor, raise your arms and hold them on weight for 10-20 seconds parallel to the body. Another way is to spread your legs to the side, lying on your back.

How to develop body flexibility - look at the video:

Even if you have poor body flexibility, do not despair, the exercises and tips suggested in the article will definitely help solve this problem. As a result, you will get easy gait and self-confidence!

Body flexibility training helps to acquire good stretch and achieve heights in your favorite sport. Stretched muscles less prone to injury. Everyone can perform a set of exercises, and flexibility training should become an indispensable part of daily activities.

Such training is shown especially when seated life - it can invigorate, give strength, strengthen the systems of the human body. Every muscle and joint should take part in the training to improve physical condition and gain energy.

It is especially useful to perform flexibility exercises during times of emotional overload and stress. After all, the body is closely connected with the psyche, and muscle relaxation leads to a noticeable psychological effect - getting rid of stress and nervousness.

Types of flexibility in your body

Let's first understand the types of flexibility. Several types can be distinguished:

• Dynamic (kinetic). It makes it possible to carry out dynamic movements in the joint in full amplitude. It is recommended for beginners.
• statically active. These are exercises to maintain a stretched position with the help of muscle efforts.
• static-passive- the acquisition of a certain position, and its support with the help of a partner, simulator, weight or any equipment.

Flexibility exercises are mainly performed successfully by women and young people - at a young age, stretching is maximum. However, you can not put a cross on yourself to people at the so-called "respectable" age. The level of flexibility is also affected by such factors as the elasticity of the tendons, the type of joint, and body temperature. The higher the temperature, the better the flexibility, and therefore exercises for training flexibility should begin with a warm-up.

5 Rules for Flexibility Training

1. It is necessary to evaluate the dynamic capabilities of a person.
   Here you can not do without the advice of an experienced coach. It is important to first understand yourself, and understand whether you can perform certain exercises. Just because you're having trouble doing barbell squats, for example, doesn't mean you have to spend a lot of time doing hip and ankle mobility exercises. The trainer's advice is important, or at least take the time to study the necessary literature, evaluate your capabilities. Individual factors play a role here and must be taken into account.
2. With the right approach, improvements will not be long in coming.
   One of two things: either the improvement came immediately, or the exercise simply does not suit you. It's all about our physiological capabilities. They don't create enough shear force in the tissue, which is good because we're pretty fragile. Do not continue the same exercise that does not work. In addition to the negative effect on the muscles and tendons, you will not achieve anything. Identify the exercise that is not working and move on to another, performing it with a large amplitude. Gradually, the characteristics of your muscles will change, and you will be able to return to failed exercises.
3. Discomfort from stretching is not the same as pain.
   Pain is dangerous and speaks of some kind of injury, and discomfort is just a signal to the brain that it is uncomfortable for him. The main thing in this situation is to “outwit” your psyche and not count the time until the end of the workout, performing uninteresting exercises, but give yourself some time to rest, catch your breath, and demonstrate to yourself that everything is under control. Flexibility exercises can be uncomfortable and should be tolerated. And pain is a signal that not everything is in order, in this case, the help of a doctor is recommended.
4. A pinched joint has nothing to do with stretching.
   Stretching is very serious, and pinching can occur with the wrong position. If you experience discomfort, just change position. Do more flexibility and stretching exercises.
5. Do not abuse the use of rubber bands. It's not a projectile.
   They were developed many years ago to change the mechanics of the joints in order to make difficult and dangerous movements easily accessible. And despite the fact that rubber band helps to cope with pain, it is better to perform a certain set of exercises as practice increases without it. This will improve the mobility of the joints and muscles.

Exercises to develop the flexibility of body parts

Stretching - essential part workouts and perform special exercises regularly.

Neck flexibility training

You should start by stretching the muscles of the head and neck.

1. Stand straight, feet shoulder-width apart, hands on hips. Without changing the position, start rotating the head, trying to make the movement go along the maximum circle.
2. Turn your head to the right and left 12 times, trying to increase the view. As you practice, you need to increase the speed of turns.
3. Touch your chin to your chest, then raise your eyes to the ceiling, tilt left and right. Repeat the exercise 12 times.
4. To carry out exercises on the muscles of the neck, you should lie on your back and bend over with a bridge, thus transferring the main load to the neck.

Forearm flexibility training

The next cycle of exercises is stretching the muscles of the forearm. To do this, you need to perform a series of simple exercises.

1. Take a standing position, feet shoulder-width apart. Spread your arms out to the sides so that they are parallel to the floor. Lightly clenching fists, perform rotational movements in different directions several times.
2. Stretch your arms to the sides and raise them up until the palms touch and then lower them along a circular path.
3. In a standing position, make circular rotations with your hands so that they are as close to the body as possible.

Arm Flexibility Workout

1. Take a standing position, legs slightly bent at the knees. Touch with your left hand outer surface right arm above the elbow. Take your right hand to the side, overcoming the resistance of your left hand. Hold for 10 seconds, then repeat the exercise for the other hand.
2. Standing position, feet shoulder-width apart and slightly bent at the knees. Grab your right elbow with your left hand. Try to take the right elbow down, overcoming the resistance of the left, hold the static contraction of the arm for 3-4 seconds.

Workouts for flexibility and stretching of the hands

1. Stand straight, feet shoulder-width apart, put your hands behind your back, clasping them into the castle. Tilt your torso forward and raise your arms up behind your back, palms out. Hold this for 5-10 seconds, then return to the starting position.
2. Curl each finger toward the back of your hand, then open and close your fist.

Spinal flexibility and endurance training

1. Lie down on the mat and stretch your arms to one side and your legs to the other. In this case, the stretching of the spine improves.
2. Then do the same on the side, first for the left arm and leg, and then for the right.
3. Get on all fours and take your left leg out to the side. Then, without changing position, try to rise, stretching the spine.
4. Sit on the floor, bend one leg, fixing it in the groin area. After that, lean forward, twisting the spine. Then do the exercise on the other leg.

Pelvic Flexibility Exercises

1. Standing position, feet shoulder width apart, feet parallel. Gradually bend over, bending your knees slightly. Hold the stretch in this position for 10-15 seconds until completely relaxed.
2. Take a standing position, feet shoulder-width apart, slightly bent at the knees. Hold the floor for 30 seconds.
3. Sit with your legs wide apart, bend your right knee and right shin, put your left shin on top of your right one, so that your left ankle is above your right knee. Bend both feet for stability and knee protection.

Leg Flexibility and Stretching Workout

1. Right foot forward and left foot back. Rest your left knee on the floor. After that, slowly lean forward. Once you feel the stretch, hold the pose for 30 seconds. Inhale and as you exhale, lean even lower. Again freeze for 30 seconds. Slowly return to the starting position and change legs.
2. Straighten your right leg, leaning on your left knee. Hands rest on the floor. Now slowly bend your torso down, making sure your back stays straight. Having lowered down, linger in this position for 30 seconds, and then, exhaling, try to go down even lower. And then, feeling the stretch, return to the starting position and change your leg.
3. Lie on your back, lift your right leg up, grab it with your hand just above the knee. Inhale and as you exhale, slowly pull your leg towards you. Hold for 30 seconds at the peak point and return to the starting position. Now change your leg.

Foot Flexibility Workout

1. Make slow rotational movements of the feet. You can perform it on a chair, hanging your legs. Rotate your foot inward and then in the opposite direction. Wherein thumbs must be lifted up.
2. This exercise is recommended by doctors for people with foot injuries. Roll up the towel and place it on the side of your affected leg. Then step on the towel with one foot, lift the other up and try to keep your balance.

Exercises for training flexibility are not limited to those listed. Moreover, there are a lot of them. But we have collected the main and most effective ones that can be used by both beginners and experienced athletes. Stretching plays an important role in all sports, as it brings the body into the necessary “combat” state.

By exercising daily before playing your favorite sport, you will achieve greater return on exercise. Flexibility training is extremely important at any age and in any sport.