Flexibility workout and benefits.

 Overview:

We will learn about flexibility in this Article.

1. What is flexibility?
2. Importance of flexibility.
3. Benefits of flexibility.
4. How can improve our blood flow by flexibility?
5. Flexibility Effects on Heart rate.
6. How can improve flexibility.
7. Flexibility Workout step by step.
8. Conclusions.

1) What is flexibility?

 Flexibility is the ability range of motion in our joints therefore we can say pain free-range of motion in our joints is called flexibility.

Which Exercises are strengthen the different parts of body by increasing the range of motion is called flexibility.

Flexibility is the first step to Strengthening the different parts of the body. When  become injured your Muscles by hard activities then physiotherapist recommend some specific streaching ( Flexibility) Exercises for strengthening your Muscles. After strengthening by flexibility then physiotherapist recommend you light weight strengthening workout at gym.

After that physiotherapist suggest you increase the weight of strengthening. 

2) Importance of Flexibility:

Flexibility is one of the best and most important Component of Fitness. Flexibility Workout increase the range of motion in our joints. Flexibility improve the coordination, Mobility, Postures, Speed and reduce the risk of injuries.

Flexibility is work like a booster in your performance because flexibility boost your performance. We never skip Flexibility Workout in our training sessions because if we skip this then our Muscles can not properly warm down. Therefore your muscles can be injured.

3) Benefits of flexibility:

1. Flexibility workout increase the range of motion.
2. Flexibility workout reduce the stress.
3. Flexibility workout prevent from injuries.
4. Flexibility workout make good body postures.
5. Flexibility workout increase the blood flow.
6. Flexibility workout reduce blood pressure.
7. Flexibility workout prevent from headache.
8. Flexibility workout enhance the sports performance.
9. Flexibility workout make you active.
10. Flexibility workout help in deep sleep.

4) How can improve our blood flow by flexibility:

We can easily improve  blood flow if do regular flexibility workout. If you want to increase your blood flow you have to need hold light static streach long time.

For example:

 Gradually increase the holding capacity. You can start with 20 seconds. If you have done 30 sessions then you can hold light static streach for 5 minutes.

If you hold 5 minutes light static streach in intial days your tendons and ligaments can be injured.

Minimum do 3 sessions of flexibility in a week, Per session should be consist on 15 to 20 Minutes.

Maximum do 5 sessions of flexibility in a week, Per session should be consist on 10 to 15 minutes.

If you follow this you can easley improve your blood flow. We will learn about flexibility workout in this article.

 

5) Flexibility Effects on Heart Rate:

Regular flexibility workout reduce your heart rat and increase your blood flow because flexibility workout increase the stroke volume of heart. If you have good stroke volume then you will get good blood flow to our muscles which provides nutrients to our muscles which have required for energy.

Stroke Volume:

Our heart provide blood to our Muscles by Pumping. Our heart pump the blood to our Muscles. In one beat or pump which blood provide to be our muscles is called Stroke volume.

6) How can improve flexibility:

We can improve our flexibility by Dynamic and Static streaching workout.

1) Dynamic Streaching:

If we any streaching Exercise perform with movements  is called dynamic Streach. Dynamic streaching do in Warmup.

I) Upper Body Dynamic Streach:

Do twenty to twenty five reps of this upper body dynamic Streach it will help to increase our flexibility, Blood flow and reduce the blood pressure. This workout will make strong our side Core muscles. 

II) Upper Body Dynamic Streach:

Do Fifteen to Sixteen reps of this upper body dynamic Streach it will help to increase our flexibility, Blood flow and reduce the blood pressure. This workout will make strong core and shoulders. 

III) Upper Body Dynamic Streach And Lower Body Static Streach:

Position:

Open your legs in normal range no put extra streach on your legs avoid from extra streach In your initial days.

keep streight your back bone and then put your right arm and elbow near the knee, bend your back bone and then lift up your left arm, make a curve between left arm and left side of core (Back bone).

This dynamic streach do (Same) both left and right side.

Reps:

Do 10 to 12 reps of this upper body dynamic and lower body static Streach.

Benefits:

1. Increase flexibility in legs, Core and shoulders.
2. Increase blood flow in legs, Corecore and shoulders.
3. Make strengthen the legs, Core and shoulders.
4. Prevent injuries from legs, Core and shoulders.
5. Pain Relief in knee ligaments.

Static streaching:

In Static Streaching we Streach our Muscles by hold few seconds. We don't move during static Streach workout but we move in dynamic Streach workout.

Static streaching do in cool down. 

I) Lower body static streaching:

Hold this position 10 to 15 seconds or You can hold this pose about 30 to 45 seconds, If you have done already 10 to 15 sessions of this exercise.

Benefits:

1. Strengthen your quracep muscles group.
2. Strengthen your himstring muscles group.
3. Increase blood flow in your legs Specialy in quardceps and himstring.
4. Pain Relief in calf Muscles. 
5. prevent from legs injuries.
6. Improve balance.
7. Strengthen your knee ligaments.

II) Another Example of static streaching:

Position:

Put your weight on left leg, on right foot and right hand. keep streight your back bone  (Core).

Bend your left leg and left foot touch your right glutes muscles (Hip Muscles).  

Then put your right leg behind the left knee and hold your right knee with your left arm. Right hand should be on ground for balance. Do it both left and right side.

Reps:

Do two to three reps.

 Hold this position 20 to 30 seconds or You can hold this pose about 50 to 60 seconds, If you have done already 10 to 15 sessions of this exercise. Do it both  left and right side.

Benefits:

1. Strengthen your Glutes Muscles (Hips).
2. Strengthen your iliotibial band.
3. Increase blood flow in your legs.
4. pain Relief in your glutes and iliotibial band.
5. Pain Relief in your back bone.

III) Core Static Streach:

Position:

Simply lay on belly and put your both hands near the belly and do streight your both arm, then look towards the sky. 

Reps:

Do two to three reps of this streach. Hold this streach ten to fifteen seconds in your initial days of Workout. Gradually you can increase this holding time. 

Benefits:

1. Increase your height.
2. Improve your body postures.
3. make strong your core.
4. Increase your blood flow in your legs.
5. Prevent from core injuries.
6. Make flexible your core.
7. Make Strengthen ligaments of wrists, Elbows and shoulders.

Conclusions:

If you do regularly different type of Flexibility or Streach workout 4 to 5 times in week. After few workout you will feel more comfortable, more relax, more energetic, more attractive More confidence in your field. You will feel much more satisfied where you are working.

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