Flexibility Exercise
Flexibility exercise is a smooth; broaden movements
to improve the length of muscles and the efficient range of movement
in your joints. They may consist of a sequence of particular stretching
workout, or be element of a larger exercise plan such as yoga
or dance classes. Because one of the main objectives of stretching
is to extend the connective tissue near to the muscle fibers,
flexibility exercises should be completed after you have previously
warmed up the muscles with a few minutes of aerobic exercise.
A typical exercise involves a minute or two on each enlarge exercise.
Even though flexibility exercises do not give
the dramatic overall advantage of aerobic or resistance exercise,
normal stretching can be a vital way to keep your body's movement
and freedom of movement, mainly as you get older. Stretching exercise
can also develop the attitude and are an essential part of efficient
long-term action for strained or chronically sore backs.
Flexibility exercise can be a vital part of a
wound prevention or treatment program if constantly tight muscle
groups give to the problem. You may also get that a few minutes
a day of gentle broaden can be very relaxing, physically and mentally.
The key to appropriate stretching lies in the
way you do the exercise. When you are stretching certain part
of your body, you should not experience pain. Staying relaxed
is very significant to stretching correctly. Make sure your body
is not rigid. Your shoulders, hands and feet should be kept comfortable
as you stretch. Breathe gradually.
 Lower back
Make tighter the hip muscles and at the same
time, tighten the abdominal muscles to compress your lower back.
Hold for 5 to 8 seconds, and then slow down gradually. Repeat
it for two or three times.
Pull your right leg on the way to the chest.
If probable, remain the backside head on the floor. Try to remain
the lower back flat. Hold for 30 seconds. Do again with your left
leg.
Hip and groin
With arms provide small resistance on inside
of legs; slowly push down your knees. Hold for 5 to 8 seconds.
Place one leg ahead, while the knee of the other leg is placed
on the floor. Without altering the position of the knee on the
floor or the forward leg, lower the front of your hip towards
down. Hold for 30 seconds.
Knee and calf
Hold the top of the left foot with right hand
and quietly pull heel in the direction of buttocks. Hold for 30
seconds. Do again with other leg.
Stand close to a hard support, and bend on it with your forearms,
head resting on hands. Bend one leg and place the foot on the
floor in front of you, with the other leg directly behind. Gradually
move your hips forward, keeping your lower back flat. Keep it
for 15 to 30 seconds. Do not return.
Shoulder
In a standing or sitting arrangement, connect
the fingers. With the palms facing up, push the arms somewhat
back and up. Keep it for 15 seconds.
With the arms above your head, hold the elbow of one arm with
the hand of the other arm. Kindly pull the elbow at the back of
your arm. Do gradually. Keep it for 15 seconds. Enlarge both arms.
Kindly pull the elbow across the chest toward
the opposite side shoulder. Hold for 10 seconds. Repeat with other
elbow.
Hamstring
Sit down and set straight the left leg. The sole
of your right foot must rest next to the inside of the make straight
leg. Lean slightly ahead and touch your foot with the fingers.
Keep the left foot erect with the ankle and toes comfortable.
Hold for 30 seconds. Repeat with right leg.
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