Do you want to jump higher, run faster, and be able to move without pain? If you’re active and exercising regularly, the reason you may not be reaching your goals isn’t for lack of activity, but rather lack of mobility.
Flexibility is the ability of your joints to move through their full range of motion without pain or stiffness. It also refers to the pliability of the muscles that support the joints. Flexible muscles and tendons allow for greater range of motion during activities.
There are many exercises you can do to improve your flexibility, including stretching. Static stretching, or holding one position for an extended period, might be your preferred method of warming up before a workout.
According to a study published in the Journal of Strength and Conditioning Research, it appears that dynamic stretching, or stretching while moving through a movement, is better than static stretching as part of a warmup.
Just 10 minutes of a dynamic warmup prior to a workout is linked to improvements in shuttle run time, medicine ball throw distance, and jump distance.
Try these five flexibility exercises to improve your joint flexibility and function so you can move better, allowing you to improve strength and performance during your next workout.
1. Ankle mobility;-;
Good ankle mobility contributes to better balance, fewer falls, and better performance during activities like squats and deadlifts.
Equipment needed: none
Movement: ankle dorsiflexion, plantar flexion
Stand tall next to a wall.
Place one hand on the wall for support.
Slowly rock forward onto your toes, coming into a tip-toe position.
Slowly rock back onto your heels, lifting your toes off the ground.
Repeat 10 times.
2. Walking hip openers
Your hip joint is a ball and socket that moves in all directions. It’s important to warm up the hip and surrounding muscles before any workout, since they’re key contributors to balance and stability.
Equipment needed: none
Muscles worked: glutes, hip flexors, hip extensors, hip abductors, hip adductor
Stand tall with feet hip-width apart.
Plant your feet firmly on the ground and lift your left knee to your chest.
Make a circle with your left knee, bringing it up and across your body and then out to the side and down.
Place your left foot on the floor and repeat on the right side.
Repeat 10 times, then repeat sequence moving your legs in the opposite direction by bringing your leg out to the side first and then across your body.
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Answer:
Do you want to jump higher, run faster, and be able to move without pain? If you’re active and exercising regularly, the reason you may not be reaching your goals isn’t for lack of activity, but rather lack of mobility.
Flexibility is the ability of your joints to move through their full range of motion without pain or stiffness. It also refers to the pliability of the muscles that support the joints. Flexible muscles and tendons allow for greater range of motion during activities.
There are many exercises you can do to improve your flexibility, including stretching. Static stretching, or holding one position for an extended period, might be your preferred method of warming up before a workout.
According to a study published in the Journal of Strength and Conditioning Research, it appears that dynamic stretching, or stretching while moving through a movement, is better than static stretching as part of a warmup.
Just 10 minutes of a dynamic warmup prior to a workout is linked to improvements in shuttle run time, medicine ball throw distance, and jump distance.
Try these five flexibility exercises to improve your joint flexibility and function so you can move better, allowing you to improve strength and performance during your next workout.
1. Ankle mobility;-;
Good ankle mobility contributes to better balance, fewer falls, and better performance during activities like squats and deadlifts.
Equipment needed: none
Movement: ankle dorsiflexion, plantar flexion
Stand tall next to a wall.
Place one hand on the wall for support.
Slowly rock forward onto your toes, coming into a tip-toe position.
Slowly rock back onto your heels, lifting your toes off the ground.
Repeat 10 times.
2. Walking hip openers
Your hip joint is a ball and socket that moves in all directions. It’s important to warm up the hip and surrounding muscles before any workout, since they’re key contributors to balance and stability.
Equipment needed: none
Muscles worked: glutes, hip flexors, hip extensors, hip abductors, hip adductor
Stand tall with feet hip-width apart.
Plant your feet firmly on the ground and lift your left knee to your chest.
Make a circle with your left knee, bringing it up and across your body and then out to the side and down.
Place your left foot on the floor and repeat on the right side.
Repeat 10 times, then repeat sequence moving your legs in the opposite direction by bringing your leg out to the side first and then across your body.
I HOPE IT HELP U :3