You’ll get more than just strength training or endurance training at Next Level Fitness in Irvine, CA/ You’ll also work on exercises to increase flexibility. Flexibility workouts help improve your range of motion and can prevent injuries. What are the best flexibility exercises? They’re stretches. Stretching boosts blood flow to the muscles. That can also help increase their size and strength. It also helps improve posture. Here are a few exercises that help.
Static stretching helps boost flexibility.
Dynamic stretching is for warming up, while you do static stretching after you’re warmed up. Dynamic stretching gets blood moving to the muscles, preparing them for more difficult tasks. They include wide lunges and jump squats. Static stretches include touching your toes and the cobra pose. Once the muscles are warm and flexible, these exercises increase your range of motion. You stretch the muscles as far as you can and hold for 15 to 20 seconds.
Yoga stretches can build flexibility and core strength.
The bird dog has many variations. The stretch begins on hands and knees. Start by lifting one arm off the ground as you lift the opposite leg. Straighten the back leg level with the body as you straighten the arm. You’ll need to engage your abdominal muscles to do this, so you’ll be building core strength, too. Hold the position for a few seconds, then lower and lift the opposite arm and leg. Do several repetitions and sets.
The child pose is an excellent yoga pose to stretch.
Once you learn the child pose, you can use it as a stretch and resting position. Start on your hands and knees. Your feet should be together and your hands flat on the floor. Sit back gently with your buttocks on your thighs. The Warrior 1 position also improves flexibility. You’ll open your hips and shoulders. Start with feet wide apart, twist the body to the side until the feet are both pointing to one side and feet are aligned. Bend your front knee as you lower your body and raise your hands overhead. Straighten and twist to the other side.
- Stand with feet shoulder-width apart and arms extended. From this position you can twist side to side or lower your body to the right side, attempting to touch the side of the right foot or right knee, depending on your flexibility.
- A cat/cow pose is excellent for back pain. Start on hands and knees. Lift your head and drop your belly for the cow pose. Hold for a second then lower your head and arch your back for the cat pose.
- Another great yoga pose to relieve back pain is the bridge. Lay on your back with arms to your side, knees bent and feet flat on the floor with your heels as close to your butt as possible. Inhale as you lift your hips, forming a straight line with your body. Hold and lower your body.
- The core stretch or cobra pose is simple. Lay on the floor with your chest down and hands beside the head at shoulder width. Push your upper body up, straighten your arms, lifting your upper body off the floor as you stretch.
For more information, contact us today at Next Level Fitness