Develop flexibility at home: 5 basic stretching exercises

Samen met Stanislav Vakhrushev, a master trainer of the World Class chain, we are going to find out how to become more flexible at home and make exercise less painful.

Stretching is necessary not only for professional athletes – it is useful for everyone, especially for fitness enthusiasts. Specialized exercises make muscles and ligaments more flexible, regardless of your age or fitness level. They are also a great way to increase the amplitude of movement in the joints, which increases the effectiveness of strength exercises, improve posture and reduce excessive tension in the muscles.

How to achieve good flexibility without pain?

More often than not, stretching can cause pain in the muscles and joints. After all, stiffness and stiffness are often present in the body of a person who leads an inactive lifestyle: a lot of sitting, little movement. To minimize unpleasant sensations, it is very important to perform all exercises in a warmed-up state. Regular training with low intensity and frequency, even 2-3 times a week, will help to get rid of discomfort.

My number one lifehack for achieving and maintaining flexibility is regularity. And in second place is variability of loads. They need to be varied and compensated for. For example, 1-2 intense workouts alternate with 2-3 moderate ones. In this case, the body will recover and progress.

A set of flexibility exercises that can be performed at home

We have compiled for you a set of five simple stretching exercises. You can perform it at home, from the equipment you need only a mat and a gymnastic stick. It can be replaced by any other, for example, from a mop.

Do the exercises 3-4 times a week. But if you have strength training and additional training, 1-2 times a week will be enough.

Look for more classes for different muscle groups on our Instagram, in the current Be Fit.

Morning stretches

Number of repetitions: 8-10 in each direction.

Starting position: standing, arms down, body and legs straight.

Put your fingers in a lock and stretch your arms forward as if you were pushing off with them. Put the right foot back on the toe and smoothly raise straight arms to the left diagonal, stretching. Then return to the starting position and repeat the movement in the other direction.

Raising arms in a bend with a gymnastic stick

Number of repetitions: 8-10.

Starting position: standing, feet at pelvic width, gymnastic stick in hands, grip at shoulder width.

Smoothly draw the pelvis back and bend forward. The back keeps its natural curves, the angle of the knees does not change. Then lift the stick with straight arms as high as possible. Return to the starting position, performing the movements in reverse order.

Twists in longitudinal variation

Number of repetitions: 8-10 in each side.

Starting position: the right leg is in front and bent at the knee, the left leg is extended behind and rests on the toe. Left palm on the floor under the shoulder, elbow straight.

On an exhale, twist to the right side, while simultaneously raising the right arm up toward the ceiling. The gaze accompanies the arm, the shoulder blades are pulled upwards. Then return to the starting position. After the approach on the right side, remember to change the starting position and repeat the same movements on the left side.

Reaches in transverse variation

Number of repetitions: 6-8 for each side.

Starting position: sitting on the floor, legs apart as wide as possible, toes looking up, back maintaining natural curves.

Smoothly turn to the right side and reach for the toe with your left hand three times. At this point, the buttocks remain pressed to the floor. Return to the starting position and perform the movement in the other direction.

Partera spine flexion and extension

Number of repetitions: 12-15.

Starting position: standing on all fours (in a parterre), palms resting on the floor under the shoulders, knees under the hip joints.

As you exhale, bend the spine, lowering the head down. On the inhale, straighten it as far as possible, lifting your head upward

Perform the exercises one after another without pausing. Do 2-3 circles, after each of them rest for 1-2 minutes.