14 FLEXIBILITY Exercises at Home and in the Gym: Improve your mobility!

To warm up, we recommend doing the following stretching exercises. In this way, you will activate muscles and joints to avoid any tear or injury.

• Back twist: Sit on the floor and stretch your right leg. Then fold the left and pass it over the right. Now, put your left arm above the bent knee (the left one) and press with your elbow to do a back twist. Apply force to pressure for greater effectiveness. Then repeat with the other side.
• Hamstring stretch: Still on the floor, stretch your right leg and bend your left, bringing your left foot to your groin. Hold the pose for at least 5 seconds. Next, lean your body forward and try to touch your toes with your hands. Repeat the exercise with the other leg.
• Lumbar stretch: lying on the floor, with your back straight, stretch your right leg and shrug your left. Grab the knee of your left leg with both hands and pull it toward your chest. Don’t take your right leg off the ground. Hold for 10 seconds and switch legs. Then, lie on your stomach and perform the movement in reverse. Bend your left knee and bring your foot back, without taking your thigh off the ground. Hold your foot with your left hand and hold the position for 10 seconds. Now do the same with the other leg.
• Front stretch: Stand firm and rest your right hand on the wall. Bend your left knee back and grasp your foot with your left hand. Pull the foot, trying to reach the height of the neck. Keep your right leg steady and your support arm straight for balance. Then do the stretch with the other leg.
• Abductor stretch: sit back on the floor. Open your legs and stretch them as far as possible. Now, lean your torso forward, without bending your knees. Stretch your arms forward and progressively lower as far as you can. It’s a great leg flexibility exercise!

With these stretches, you are ready to begin your flexibility exercise routine. Yes indeed, pay close attention to your body and its limits. With the exercises, you should feel the pressure of the muscles stretching, but you should not feel sharp pain. Go as far as you can to avoid injury and, little by little, demand your body go further. If you want to know more details about How to do stretching at home, we invite you to visit our article with a video of the step by step to perform all the exercises.

With this simple active flexibility exerciseIn addition to improving flexibility, you will be able to work your legs and abdomen. To do rotary strides, you just have to follow these steps:

1. First, stand firm.
2. Subsequently, extend your right leg to the front, resting your foot on the ground and bending your knee until it is aligned with the gluteus. On the other hand, your left leg, by the nature of the movement, will be at the back resting on the ball of the foot on the ground.
3. Once you are in that position, you will rotate the back of your body to the right with your hands extended. Then you will do it to the left.
4. To finish, return to the starting position, that is, standing firm, and repeat the exercise, but this time with the left leg.

Keep in mind that the right knee should not exceed the tip of your toes, instead, it should be aligned with the heel, in order to avoid injury. The left knee, meanwhile, should be in line with the heel and buttock.

If you want to know more exercises for the abdomen, do not hesitate to visit our 10 exercises to tone the abdomen.

Optimizes the mobility of your hips and the resistance of the lower zone with this type of squat very easy to do. Follow the instructions below:

1. Stand firm.
2. Next, bend your knees until they are in line with your buttocks.
3. Move your right leg back quickly, extending it as far as possible and supporting yourself on the ground with the ball of your foot.
4. Return your leg to the starting position and repeat the exercise with the other leg.

With this exercise you will work the posterior hip, improving the flexibility of the lower back. Follow these steps so you can put it into practice from home:

1. Sitting on the floor, spread your legs and stretch both arms to the front.
2. Rest the palms of your hands on the ground to gain momentum. Then, roll your torso back until you are lying on your back.
3. Bring your legs together and bring them all the way back, in a single clean and jerk.
4. Keep your arms and hands flat on the ground and try to touch the ground with the balls of your feet.
5. Bring your legs forward again and return to the starting position. The shoulders and mid back should never lift off the ground during the stretch.

The idea of ​​this active flexibility exercise is to fully stretch your back and optimize your elasticity.

This exercise is a asana or yoga posture very popular. With it, you can work flexibility in the back muscles. In addition, it also helps relieve back pain. To do this, follow the instructions below:

1. Support your knees and hands on the floor. Open your knees to cover the width of your pelvis and your hands to cover the width of your shoulders.
2. Inhale and arch your back out, like cats do.
3. Exhale and curve your back inward.
4. Take deep breaths to feel movement in your vertebrae.
5. Complete 5 reps arching and curving your back.

This exercise is excellent for improve back flexibility. Over time you will see that you will be able to get higher in each session. Follow these steps:

1. Lie face down on the floor, tilting your torso up slightly to rest on your pelvis.
2. Keep your legs open, your thighs apart, and your hands flat on the floor. The arms must be firm and the face towards the front.
3. Inhale and arch your torso back, lifting your head.
4. Exhale and contract your shoulders, bringing your face forward again.

Hold each position (inhaling and exhaling) for 30 seconds. Complete 5 reps to complete the abdominal stretch. If you want increase intensity, raise your legs, keeping your knees on the ground and try to touch the balls of your feet with your head.

With this exercise, you will work your whole body, mainly the trunk and the upper muscles. This exercise could be of a advanced level for the point where you are, so we advise you to do it with caution. Follow these steps to do the wall climb exercise:

1. Stand tall with your back to the wall and at a close distance from it. Squat down and place your hands open, parallel to each other, for support on the floor. Remember to have your back to the wall when starting.
2. Take momentum as if you were going to get up on your hands.
3. Put your legs back and put your feet on the wall.
4. Go backward with your hands until you are completely glued to the wall.
5. Then, carefully lower yourself down, doing the movement in reverse, until you are face down on the floor again.

Remarkably improves the adductor flexibility, muscles located in the pelvis, with this simple exercise:

1. Lie on the floor with your buttocks facing the wall.
2. Bring your legs together and lift them up. Support them on the wall, so that your glutes touch the base of the wall.
3. Spread your legs as far as you can. Inhale and exhale, relaxing your legs to each side.

Keep your legs open for 30 seconds and complete 3 reps.

The bridge is a fantastic exercise to tone the muscles, improving, in turn and above all, the back flexibility. In this case, we recommend practicing it in the Pilates style, so that it works as an exercise in passive flexibility.

1. Lie down on the floor and place your legs on top of the ball.
2. Bend your knees, bringing them closer to your chest, but without your feet losing contact with the ball.
3. Raise your torso, supporting your feet on the ball and using your glutes, lifting your body toward the ceiling.
4. Lift one leg up and bring it as far back as you can.
5. Hold the position for 10 seconds and return to the starting position to start over.
6. Complete 5 reps.

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