Flexibility is the ability of joints to move through the full range of motion without pain or stiffness. It also refers to the flexibility of the muscles that support the joints. Having flexible muscles and tendons during an activity increases range of motion.
Stretching is just one of many exercises you can perform to increase your flexibility. Static stretching or holding a position for an extended period may be the preferred method for 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 during movement, is better than static stretching as part of a warm-up.
Jump distance, medicine ball throw distance, and shuttle run time have all improved with just a 10-minute dynamic warm-up prior to an exercise session.
Try these five flexibility exercises to improve the flexibility and function of your joints so you can move better, allowing you to improve strength and performance during your next workout.
1. Ankle mobility:
Improved ankle mobility helps with balance, reduces the risk of falling, and improves performance on exercises like deadlifts and squats.
Equipment needed: none
Muscles worked: ankle dorsiflexion, plantar flexion
Stand next to a wall.
Place one hand on the wall for support.
Slowly rock forward on the balls of your feet, assuming the tiptoe position.
Rock slowly on your heels, lifting your toes off the ground.
Repeat 10 times.
2. Walking hip openers:
The hip joint is a ball that moves in all directions. It is important to warm up the hip and surrounding muscles before any workout, as they contribute significantly to balance and stability.
Equipment needed: none
Muscles worked: glutes, hip flexors, hip extensors, hip abductors, hip adductors
Stand with your feet hip-width apart.
Plant your feet firmly on the ground and lift your left knee towards your chest.
Make a circle with your left knee, bringing it up and across your body, then out and down.
Place your left foot on the floor and repeat on the right side.
Repeat 10 times, then repeat the sequence moving the legs in the opposite direction bringing the leg first to the side and then across the body.
3. Thoracic spine windmills on floor:
The thoracic spine is located in the center of your back, from the base of your neck to where the rib cage ends.
Good mobility in the thoracic spine allows you to freely move your arms above your head and turn from side to side. Posture issues, upper back pain, and shoulder pain can all be brought on by limited mobility.
Equipment needed: towel or foam roller
Muscles worked: core muscles, upper back, spine stabilizing muscles and obliques
Lie on the floor on your side.
Bend your knees and hips until they are above 90 degrees, placing your knees beside you on the floor.
Straighten your bottom leg and rest your top leg on a foam roller or towel without changing its position.
Extend both arms together along the floor, directly in front of your body. Place them shoulder height apart, palms facing each other.
Slowly lift your upper arm and rotate it away from you, opening your chest toward the ceiling. If possible, rotate your head and torso until your hand is on the other side of your body.
Hold this position for 3 seconds and slowly bring it back until it touches your other hand.
Repeat 5 times on each side.
4. Shoulder pass-through:
Poor posture can cause tightness in the chest and front of the shoulder in many people. You can avoid injuries and enhance your form by warming up your shoulders before a workout.
Equipment needed: broom handle or PVC pipe
Muscles worked: rotator cuff, anterior deltoid, chest and upper back
Maintain a shoulder-width distance between your feet while holding a broomstick parallel to the ground. Take an overhand grip and spread the bar as much as you can.
Raise the broomstick slowly above your head while maintaining a straight upper limb. Keep your core tight to maintain good posture and balance.
Bring the broomstick behind your head as far as possible. Hold the position for 2 seconds and return to the starting position.
Repeat 5 times.
5. Neck half circles:
Neck mobility can often be ignored despite its importance in daily activities. Poor neck movement can cause pain and problems in the neck, head and upper back.
Equipment needed: none
Muscles worked: neck flexors and extensors, trapezius
Sit or stand comfortably with your hands in your lap.
Tilt your head to one side until you feel a stretch. Bring your chin to your chest by slowly rolling your head forward, only as far as it won’t hurt.
Continue rotating your head to the other side until you feel a stretch along the opposite side of your neck.
Make 3 semicircles, moving slowly and smoothly throughout the movement.
Precautions:
Always get medical advice before beginning a new fitness regimen. Dynamic warm-ups and range-of-motion exercises may not be suitable for everyone, especially those with previous injuries or joint replacements.
If you are unsure whether you are performing these exercises correctly, seek help from a qualified professional, such as a physical therapist.
The Bottom line:
Joint mobility can have many benefits on the functionality of people at all stages of life. It’s an important part of training for athletes or gym-goers and can also be helpful for older adults with arthritis or joint pain.
Try these moves to feel warm and limber before diving into your next workout.