We all want our body to be more flexible but don’t
try to do anything about it, as all the training needed for flexibility and
mobility of the body seem like an unusual form of torture.
People whenever want to improve the flexibility and
mobility of their back; start exercising and fitness regimens. If you do not
feel sensation, tightness or stiffness in your muscles, then there is no
necessity to go for flexibility training. But if you give more effort to do
small works like wearing shoes, you must have a problem in your back. Therefore
you must consult a physiotherapist for lower back pain relief and also do physiotherapy
for back pain.
Below you will get to know how to improve your flexibility
quickly and safely. To do this comfortably, you require focus, motivation,
and enough patience.
1. Chose proper exercises to
develop stability
Stability is also known as balance. But it doesn’t
always mean to keep up balance in one leg. But stability means one can perform
movements and works comfortably without trembling or losing balance and the
person has poor control over joint positioning.
If your body sensations are not stable, it affects
the motion of your joints and it gets reduced. You can take the example of ice
skating. On ice, we try hard to make our steps stable as the surface is
slippery. A beginner puts short steps on the ice for the first time and he
tries to reduce the size of his movements across all his joints. On the other
hand, a confident skater is more stable as he has more control over his motion
and he performs bigger, bolder and his movements are more graceful with enough
control.
Therefore you need proper exercise to increase the
flexibility and mobility of the back and other joints.
2. Choose exercises that require a big ROM
To make your body flexible, you need to stretch your
body regularly otherwise you will have stiffness and tightness in your joints.
If you do not have enough time to do exercises, select some specific exercises
to enhance the movement of the joints. These exercises simultaneously give you
the benefits of working and stretching.
These types of stretching stimulate the nervous
system more by encouraging energetic joint control from your muscles during the
stretch. Thus to increase fast flexibility you have to do exercises with a good
range of motion. Some flexibility exercises include the over head squat,
Turkish get up, depth lunge etc.
3.
Opt for multi directional exercises
To improve the mobility and flexibility of your
back, there are the necessities of good range of motions in every direction. As
muscles have movement and stability in 3 dimensions, therefore you need to
stretch them in 3D.
Though many usual yoga exercises give stress on
stretching in one direction, the hamstring stretch is the best one. It is
normally performed in a forward bend. These stretch not only do the hip flexion
and extension but also do tangential and rotational hip motions. Therefore the
hamstrings must be stretched in all the directions and it can be completed with
a stretch matrix.
A stretch matrix performs a stretch in a muscles
dominant plane and at the same time by holding that stretch, do movement in all
other directions. You can improve the flexibility by doing multidirectional
stretches.
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