Flexibility: The fragility of the body shows how much the biological age corresponds to the capabilities of the physical body. This is easy to see when looking at the flexibility of children and the elderly: if you take on average, you can see that children are very flexible, and elderly people, as a rule, do not bend at all, their bones are very fragile, it is easy for them to get a fracture or stretching.
Such a situation occurs if you do not engage in flexibility exercises, let everything go by itself, and, unfortunately, the lifestyle of the majority is just that. In this article, you will learn simple ways on how to develop body flexibility at home.
Last Updated: January 20, 2022 (A few hours ago…)
How to determine your flexibility and whether you need to develop it
Determining the degree of flexibility is easy: if you cannot touch your feet with your fingers without bending your knees, then the back of the body is enslaved. A set of flexibility exercises solves this problem.
The next test: try to bring your right hand over your shoulder behind your back, and your left hand from the bottom behind your back, if you can’t reach each other with your hands, then you have a bondage in the shoulder joints. This is corrected with specific flexibility exercises.
The hip test is as follows:
- sit on the floor or on a special rug;
- try to bring your feet closer to the pelvis;
- then we lower our knees to the sides, without separating the feet;
- if your knees do not drop below 45 degrees, then your hip joints and inner thighs are tight.
It’s safe to say without doing any tests: if you have not done stretching exercises during your life, and you are over 15 years old, then most likely the body is inevitably severely enslaved.
Even if you regularly engage in physical culture, fitness, jogging, swimming, but do not do flexibility exercises, the body will be enslaved. Often, athletes are more constricted than those who did not engage in any activity, since the loads in sports are much greater and have a unidirectional nature.
Flexibility is a sign of youth, looking at nature it is obvious. Young trees or branches are flexible, soft, elastic, but the older they get, the more they become stiff. With age, they can even dry out, break from a light wind or outside influence.
Take a look at your pets, cats and dogs – they are naturally very flexible, especially cats. Animals are closer to nature, therefore they are much more flexible than us, but they also show what aging is. In old age, animals also become decrepit, poorly “bend”, can get a fracture, and their bones become fragile. This is a natural process that awaits everyone, without exception, but it can be greatly slowed down, made insignificant when doing exercises for body flexibility, with the right approach and regularity.
Nobody wants to get old, especially prematurely. Life expectancy and the level of health that we see around us are catastrophic in terms of the resources and capabilities of the human body. With the right attitude towards yourself, your body and an generally adequate lifestyle, you can live a high quality and long life.
Based on research results, one of the most important components on the path to health of the musculoskeletal system is flexibility, that is, it is an integral part of a healthy life. Also research state that regular static flexibility exercises improve strength, jump height, and speed in appropriate athletic directions. Therefore, regular exercises aimed at developing flexibility are useful for everyone, regardless of whether a person is involved in sports or not.
How to develop body flexibility at home
Everyone is responsible for his body and his life, and you need to use the existing conditions to improve health, in particular the flexibility of the body. This means you can develop your flexibility at home. First of all, it is necessary to realize the value of body flexibility, namely how the flexibility of joints and muscles affects our health.
After all, the flexibility of the body also affects the “flexibility” in consciousness. Consciousness, like the body, “stiffens” and becomes conservative over the years, which hinders development. Therefore, it is useful to learn, gain new experience, analyze, draw conclusions and not repeat mistakes throughout life. Of course, flexibility exercises are not enough to work with consciousness, you need an integrated approach, but if the body is constantly in pain, you will clearly not have time for self-development.
At home, it is important to choose the right time for classes – it is better to study when the household is gone on business or will not be distracted. For example, the ideal time for a set of flexibility exercises in terms of yoga is morning when everyone is asleep and when the mind is calm and not busy with everyday worries. Of course, it is not so easy to force yourself to study in the morning. If it is very difficult for you to do this, do it any time you can. Better this way than not at all.
To maintain and gradually increase flexibility, it will be enough to train three times a week for an hour or one and a half. But first try to practice for 20-30 minutes, because it is psychologically easier this way, because the main thing is the regularity of the practice. As one of the most famous yogis of the XX century B.K.S.Iyengar said: “The most difficult thing in yoga is to spread the rug.” You can compare this with a high staircase, where the first step will be the most difficult (psychologically). Therefore, the main thing is to start, but it is equally important to continue and not stop on the way.
It is difficult to start studying statistics on your own, without an experienced instructor, and in some cases it is traumatic, so it is recommended to find online yoga classes and practice them. Or choose from a variety of hatha yoga videos on oum.video .
Best flexibility exercises
Hatha yoga is one of the oldest, if not the most ancient, practice for working with the flexibility of the physical body, it is at least several thousand years old, perhaps much more. Accordingly, it is worth exploring the yoga approach to bodywork.
Many yoga asanas are aimed precisely at developing flexibility, asanas in hatha yoga, according to ancient yogic treatises, from several thousand to several million. A few tens are enough to work out the whole body, develop flexibility, strengthen muscles, including deep ones, which cannot be strengthened in any other way.
Flexibility exercises are:
- Paschimottanasana ;
- Adho Mukha Shwanasana ;
- Urdhva Mukhva Shwanasana ;
- Bhujangasana ;
- Bhuja Swastikasana ;
- Eka Bhuja Swastikasana;
- Baddhakonasana ;
- Virasana ;
- Ardha Padmasana ;
- Padmasana ;
- Ushtrasana ;
- Uttanasana .
But in order to develop flexibility comprehensively, do it comprehensively, that is, do not limit yourself to just one set of asanas, but add new ones periodically.
Complex for the development of flexibility at home
This is a basic complex from which you can start studying your body and its capabilities, and at the same time is available to almost every beginner:
- we start with a joint warm-up – knead the neck in a circular motion;
- knead the shoulder joints, then the elbow, wrist;
- knead the pelvis in a circular motion;
- knead the hip joints in a circular motion;
- move on to the knees and ankles;
- we stretch up with our hands, stand on our toes and stretch even harder;
- lean forward and down – to Uttanasana;
- we kneel down and go to Ushtrasana;
- we carry our legs forward and go to Paschimottanasana;
- we lie down on our stomach and go out to Bhujangasana;
- go to the Pose of a dragonfly on one and the other hand in turn;
- we leave for Adho Mukha Svanasana and Urdhva Mukha Svanasana;
- we sit on the pelvis – in Baddhakonasana;
- go to Virasana;
- go to Shavasana .
This short and simple set will help you understand the basics of hatha yoga and feel your body. It is important not to overdo it here. If this is your first time, you will most likely be uncomfortable in many positions, this is normal. Don’t seek immediate immediate results from flexibility exercises, it doesn’t happen. The result appears with regular practice over time.