5 Types Of Joint Fitness To Increase Flexibility: Flexibility as the word says it all, is an important factor in every human body. One needs to be flexible and active in their daily chores so as to be healthy and fit.
Flexibility is not described just for the gymnasts but for every one of us. But sadly these days flexibility is not much important maybe because people have become busier in their work.
What do you mean by muscle flexibility?
Muscle flexibility can be defined as the capability of a muscle to move freely or lengthen and move easily through ranges. Therefore when we talk about “reduced flexibility,” it is defined as the reduced capability of the joints to lengthen fully.
With flexibility comes less injury, which helps in the recovery after an injury, and reduced flexibility can actually affect physical performance during a sport.
What are the benefits of flexibility?
One can explain that our joints need to move properly through a series of motions to help the healthy functioning of the cartilage and also the other structures which are present inside the joint.
When our muscles get inflexible, they tend to get tired very soon, and thus they place the burden on the opposing muscle groups, which are then made to work harder. Such types of muscle tiredness further lead to muscular injuries and make the muscles not fit enough to protect the joints when there is any type of severe injury.
Such kind of decreased flexibility can also further lead to a loadful stress on the bone structures and the tissues and this is why some people suffer from tendonitis in the knee.
What are the 5 Types Of Joint Fitness To Increase Flexibility good and going?
- Standing Quad Stretch
What is a Standing Quad Stretch?
The standing quad stretch is one of the simplest exercises which has been designed mainly for stretching your quadriceps, which are the big muscles that cover most parts of the thighs. This is one static stretch, which can be performed by holding the stretched position for a longer period of time.
How do we perform the Standing Quad Stretch?
In the standing position, one needs to hold onto a countertop or chair back to maintain balance. Now bend your knee by holding your ankle with one hand, and then move your foot towards your buttocks.
Now you will need to slowly pull on your ankle in order to bend your knee as much as possible. Hold on to this position for 30 seconds. Now get back to your standing position.
- Seated Hamstring Stretch
What is the Seated Hamstring Stretch?
The Stated Hamstring Stretch is also very useful to keep your body flexible.
How do you perform the Seated Hamstring Stretch?
You will have to sit with one of your legs extended and remember to keep your back straight. Now you will need to bend forward your other leg so that the sole of your foot is resting against your mid-thigh.
Touch your ankle while you keep your knee, neck, and back straight. Now you will be able to feel the stretch in the back of your thigh. You will need to hold on to this position for at least 30 to 60 seconds and then repeat it 2 to 3 times per day.
- Shoulder Stretch
What is the Shoulder Stretch?
To perform the shoulder stretch, first, roll your shoulders down and back while you are gently pulling your left elbow across your chest. You will need to stay in this position for 10 to 30 seconds. Then get back to your normal position. Now repeat this three to four times, and then repeat the same on the other side.
What do you mean by the Shoulder Stretch test?
The shoulder stretch test is like when you have to raise your right arm and then place your palm on your shoulder. Now try and reach behind you with your left hand, trying to rest your hand in the middle of your back. Now try to touch the fingers of both hands together. This movement is called the shoulder flexibility test, and it is often used to examine the potential for injury.
- Forward Hang
What is the Forward Hang?
For this, you will have to inhale and then just let go of your arms hanging loose. Now when you exhale, just bend forward and also bend your knees well enough in order to bring your palms flat onto the floor and keep your head pressed tightly against your knees.
Now all you need to do is feel your spine stretching as you are pulling your head down and then try to straighten your legs so that you can deepen the stretch. Breathe and then keep on hold for 4-8 breaths.
- Butterfly Groin Stretch
What is the Butterfly Groin Stretch?
To do the butterfly groin stretch, first, sit on the floor while you press the soles of your feet into each other. Now because you need to deepen the intensity, you will need to move your feet closer in to your hips. Pull down your legs and then into the sitting bones. Now pull and straighten your spine, while you are tucking your chin in toward your chest.
What is Flexibility Training and how it affects you?
It is always better that you see a therapist for flexibility training, and they help you in getting better exercise and stretching tailored for you depending on the type of treatment goals you aim to get. From this flexibility training, it becomes helpful for you to do better in the gym, and also you also are prepared before starting any of your sporting events.
Keep flexible and maintain a healthy and better body.