In order to stay healthy, it is not enough to simply train muscles and improve stamina. The body should be flexible, and not everyone can boast this.
Today Bright Side shares with you some exercises that help to check and develop flexibility.
1. Ankle cuff mobility
Lunge forward, bending both your legs at a right angle. Place the big toe of your front leg approximately 4 inches from the wall. Lean forward, and try to touch the wall with your knee. Check the other leg the same way. You’ve passed the test if both of your knees touched the wall while your heels remained on the floor.
Take a bodybar or any firm stick, and lunge forward with your right leg in front of you. Put the stick on the floor in front of your right foot’s middle toe, and hold it vertically. Move your body forward, keeping your heel on the floor. Repeat 10 times for each leg.
2. Pelvis lean
Sit on the edge of a bench, lie down on your back, put your arms around your legs, and press them against your chest. Now slowly move one leg down without moving the other one. Check your other leg the same way. It is good if your knees can go below the bench level.
Make a broad lunge, put your right foot forward, press your hands against your right knee, and lean back a little. Try to move your pelvis forward as low as you can. You will feel tension in the upper part of your left hip. In order to make this exercise even more complicated, try to tense your left buttock, remain in this position for 5 seconds, and then relax. Repeat 5 times for each leg.
3. Posterior hip muscles elasticity
Stand straight, and put your feet together. Slowly bend down, and try to touch your toes with your fingers. You’ve passed the test if you can touch your toes without bending your knees or rounding your back.
Take a stick, and hold it vertically. It should touch 3 points: the back of your head,
the point between your shoulder blades, and your tail base. Stand with your legs hip width apart, and keep them straight. Keeping contact with the stick at all the 3 points, bend forward as much as you can without bending your knees, then stand up straight again. Repeat 10 times.
4. Shoulder joint mobility
Place your back against the wall, and press your shoulders, the back of your head, and your buttocks against it. Stand with your feet hip width apart, heels 4 inches from the wall. Now raise your straight arms, and touch the wall with your thumbs. This should happen without arching your back or moving any of the points pressed against the wall.
Standing with your back to the wall, place a tennis ball between the wall and your right shoulder blade. Squeezing the ball, search for some sore spots around your right armpit. When you find such a spot, slowly raise your right arm 3 times in a row. Do this exercise for a minute, then move the ball to your left shoulder blade and repeat.
5. Abdominal rectus muscle check
Lift your body while lying on the floor with your legs bent at the hip joints and knees. Keep your feet still. The muscle is in perfect shape if you can lift yourself from this position.
Sit on the edge of a horizontal bench, slightly bend back, and place your hands on the bench edges. The decline should be approximately 45°. This will ensure a stable position. Stretch your legs in front of you. Lift your legs, slightly bent at the knees, and hold them hanging above the floor.
6. Posterior hip muscles check
Hold a straight leg raised at 35-40° for 30-35 seconds. If you can do this, your muscles are in good shape.
Stand straight, and place your legs shoulder width apart. Put the weight of your body on your supporting leg, leading the other leg back at the same time. Doing this, your pelvis should go back, not turn forward.