Flexibility can be considered as a special property of the musculoskeletal system, which determines the mobility of individual parts of the body. Stretching exercises allow you to increase flexibility, since the maximum possible amplitude of movements is achieved. Allocate active flexibility, which manifests itself with its own muscular effort, and passive flexibility, observed as a result of the action of external forces on the part of the body being moved. Performing stretching exercises should be accompanied by the mandatory provision of increased amplitude of movements. For this, during training, you should try to maximize the stretch, and then completely cut down the muscle fibers. In this case, to achieve stretching, it will not be effective to perform the usual exercises used to develop strength, since they do not provide the maximum amplitude of movements.
During the stretching exercises, a number of positive physiological changes are provided. For example, when stretching the spine, the intervertebral spaces increase, the blood circulation of its various parts improves, and the degree of infringement of nerve fibers decreases. Performing special stretching exercises also helps to reduce reflex pain.
For those who appreciated the listed health effects of this technique, information on how to properly perform stretching exercises will certainly be of interest. To do this, it is not necessary to attend special fitness clubs, since this kind of exercise is quite feasible at home. However, before you start the stretching exercises, you should pay attention to some features of their implementation. In particular, immediately before such physical exertion it is necessary to relax, forget about the time of training about current affairs and concentrate solely on the performance of exercises. Such an approach will ensure the effectiveness of physical exertion and will allow to focus on achieving maximum stretching, which contributes to the formation of flexibility.
On how to properly perform this or that stretching exercise, we will consider in detail the following complex for the development of flexibility:
1. Give the body a lying position on a flat hard surface (preferably on the floor). Raise your hands and place them along the trunk, straighten your palms. Lay your legs together, pull off your socks. To do this exercise, first, with one hand, then the other, then do the same movements with the lower limbs. After this, try to strain the muscles of the back in such a way as to ensure the stretching of different parts of the spine.
2. While lying flat on an even surface, place your legs in such a way that the legs, socks and heels touch each other at the same time. The body should be in a strictly horizontal position. Put your hands down along the body with your hands. Loosen the loin tightly to the floor, but without undue tension. For the correct performance of this exercise, you should periodically stretch, while relaxing and straining your muscles, achieving stretching of the spine.
3. Lie on your stomach, stretching your legs in such a way that the distance between the toes is about 10 to 15 centimeters. On the hands, put your head and perform movements that provide stretching.
4. Stand near the wall, touching the surface of the neck, shoulders, heels. When doing the exercise, take a breath, while raising your hands up, hold your breath a little. Try to stretch the body in an upward direction, but do not tear the heel off the floor. When exhaling, relax the muscles and lower your arms.
5. Standing, stretch your arms forward and place them at the chest level upwards with your hands. Taking a deep breath, raise your right arm over your head, while turning her hand. Raise your head and look at the back of the hand. At the left hand, pull out your left hand. Then exhale and relax. Repeat this stretching exercise by changing hands.
After completing this complex, you should lie on your back or on your stomach, relax and have a little rest. The stretching exercises listed can be performed at any convenient time - in the morning after a dream, during breaks during the working day or in the evening before going to bed. With the proper and regular conduct of such physical procedures, the healing effect will not take long. In addition, your body will gain increased flexibility, which will ensure the gracefulness of movements.