Flexibility Workout
June 24, 2009
Flexibility is the ability of muscles to extend without any damage. Flexibility is measured by determinating the range of movement at a joint. Elasticity and stretch ability are special qualities of muscles by which it can be easily stretched without any fatigue and can regain its original length without affecting any concerned tissue. Flexibility plays an important role with other performance factors, to a great extent.
Flexibility involves minimum tension in the muscles and external resistance. It therefore acts as an energy saving effect. It helps in absorbing shocks and external forces tending to cause an injury thereby reducing the risk of injuries. Flexibility can be further classified into two:
Flexibility can be improved by using stretching exercises. These exercises can be done by any of the three methods: ballistic method, slow stretch and hold method, post isometric method.
Lunge with bent elbow
Stand straight with your feet shoulder-width apart. Lunge forward with your right leg, keeping your upper body straight and your left knee should not touch the floor. Now, bend your upper body forward and put your right elbow beside the right leg. Beginners can support themselves with their left hand on the floor. Hold for two seconds and then return to starting position and switch legs.
Perform 2* 5 repeats each side
Lie on your left side on the floor. Stretch out your arms in front, palms together. Raise your right knee in front of your body and your left leg should remain straight. Now, rotate your core as far as possible, while your right knee stays in contact with floor. Move your hands apart and put your outstretched right arm as far as possible behind you. Hold for two seconds and then return to starting position slowly.
Practice 2* 10 repeats per side
Core lifts on the Swiss ball
Lie on a ball on your stomach with your upper body straight in the air. For more control, put your toes hip-width apart on the floor. Place your hands on the sides of your head such that your elbows point outwards.
Now, lift your upper body as far as possible and then turn right and then left. For one or two seconds hold the topmost position and then return to the starting position slowly. For the entire time, hold your glutes and lower body tight.
Perform 2 * 10 repeats
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