10 great flexibility exercises

• Shoulder rolls. Stand up straight, feet hip-width apart and arms at your sides, loosely relaxed.
• Extended angle side bend.
• Lower back mobiliser.
• Standing hamstring stretch.
• Chest mobiliser.
• Neck-and-shoulder release.
• The cat stretch.
• Side reach and stretch.

In fact, things you already do to maintain your strength and aerobic capacity – such as swimming – will also help you maintain flexibility, but there’s more you can do: Use a variety of strokes in your swimming training. This will help maintain both strength and flexibility – and it’s more fun.

The best time to do flexibility exercises is when your muscles are already warm so they can stretch farther without tightness or pain. If you’re doing only stretching exercises, warm up with a few minutes of easy walking first to warm up your muscles.

Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. The range of motion will be influenced by the mobility of the soft tissues that surround the joint. These soft tissues include: muscles, ligaments, tendons, joint capsules, and skin.

“As our bodies get older, we lose a small amount of flexibility as a result of the normal aging processes. There is loss of water in our tissues and intervertebral discs, increased stiffness in our joints, and a loss of elasticity in muscles and tendons.

Even the most inflexible person can become flexible if they are willing to put the work into it. Flexibility is a skill that you can work on and improve at any age, you just need to believe that you can do it first. Flexibility begins with changing your mind first.

You CAN regain your flexibility at ANY age! You’ll have improved posture, improved balance and also decrease your chances of picking up a future injury. Not only this, we all know how good we feel after we stretch out our body.

Being flexible significantly reduces the chance of experiencing occasional and chronic back pain. Poor flexibility means more difficulty when performing your daily activities and can cause joint stiffness, muscle tightness, lower back pain and other postural, and health related problems.

Static stretching

The single-knee-to-chest stretch can help stretch the lower back and legs:

1. Lie on the back, with the knees bent and the feet flat on the ground.
2. Pull one leg in toward the chest until there is a comfortable stretch of the back and hip.
3. Hold the position for 15 seconds.
4. Repeat on the other side.

If you stretch daily and push yourself even more, then you get a flexible body. Victoria J. You will start to feel the difference in 2 to 4 weeks if you practice 5 days a week. But you will get more flexible over time as you practice all depends the time you spend to practice.

Studies also strongly support the benefits of regular stretching and mobility training in order to improve flexibility and minimize any loss of range of motion—at any age. It’s never too late to start making improvements in your flexibility. And the sooner you start, the sooner you’ll see progress!

Dynamic Stretches/Exercises to Improve Hip Mobility and Strength

1. Lie down on your back and bring your legs up, keeping them straight.
2. Using a strap or band, keep one leg straight up while slowly lowering the other to the floor.
3. Repeat 5 times on each leg.

Signs You Have Tight Hip Flexors

• Tightness or an ache in your lower back, especially when standing.
• Poor posture and difficulty standing up straight.
• Neck tightness and pain.
• Pain in the glutes.

You can do this stretch daily to help loosen your hip flexor.

1. Kneel on your right knee.
2. Put your left foot on the floor with your left knee at a 90-degree angle.
3. Drive your hip forward.
4. Hold the position for 30 seconds.
5. Repeat 2 to 5 times with each leg, trying to increase your stretch each time.

Whether it is one traumatic event or multiple small events, the feelings of fear, anxiety, and sadness are stored at the hips until we bring them to the surface and allow a release with these deep hip openers. The longer you suppres emotion, the tighter the grasp.

It’s never too late to become flexible, but it does get more difficult with age. As we get older our tendons become more rigid, and the muscles and joints that allow for easy mobility become stiff.

Perform a straddle stretch.

1. Keep your legs out and your knees straight.
2. Bend your upper body towards the floor.
3. Breathe deeply and relax your muscles more with each breath.
4. Roll back up to sitting straight up and gently bounce in your legs to a butterfly position.
5. Repeat this stretch 3 to 5 times.

Developing the personal flexibility to cope with change can promote personal success and one’s effectiveness as a leader.

1. Developing Personal Flexibility.
2. Overcome irrational fears.
3. Boost your self-confidence.
4. Get involved in the change process.
5. Set new goals.
6. Anticipate change.

The benefits of being able to do a split are endless. But mostly, the splits keep you young. Stretching exercises like the splits have even been proven to help with major health issues like Parkinson’s and cardiovascular disease by encouraging muscle strength, motor control, and better circulation.

FAQ. I am 50 years old; can I still learn the split? The answer is ‘yes’. The problem is that the level of your flexibility will go down when you get older, so the older you are, the more difficult it will become to learn advanced exercises like the split.