Flexibility Exercises for Women

Flexibility in the body is necessary if you want to have effective workouts. Flexibility of the body increases the motion of your workout and increases body blood circulation which will help you from injuries and will make you calm and cool. Flexibility Exercises for Women focuses numerous workouts and parts of the body. Stretching and flexibility exercises should be performed for a minimum of 5-7 minutes before aerobic exercise. These exercises increases body temperature and heart rate, thus increasing blood flow to muscles and preventing injuries.

Benefits of Stretching Exercises

  • Increases Blood Circulation in the body.
  • Muscles becomes flexible and less prone to injuries
  • Muscle Range of motion gets enhanced
  • Increases stamina and endurance
  • Increases coordination
  • Boosts energy level of the body.

List of Best Flexibility Stretching Exercises for Women

Stretching should be done till you feel comfortable, over-stretching or stretching to a point where pain is felt may be inappropriate and detrimental. These exercises are generally done before the workouts as a warm up exercises so that your body efficiency can be increased and also your endurance level. Here is the list of full body stretching techniques-

  • Standing Bow Stretch – Stand straight on the floor and hands on the side. Now place both of your hands on your waist . Now bend to the right at the right angle sidewise without bending forward. Than bend towards left. This is one rep . While bending hold the position for 2-3 seconds before moving back to original position, Repeat this exercise for 3-4 minutes.
  • Hamstring Stretch – Hamstring stretches are great for your leg muscles and decreases the tensions of the leg muscles. For this sit down on the floor with your back straight to the floor. Stretch your legs and make a v shape while siting. Now touch your toe with your finger and bend you head pulling down in-order to touch your knee or thigh as much you can. Hold it for 1-2 seconds and return to your position now do the same to other side. This is one rep. Continue this exercise for 4-5 minutes.
  • Seated Butterfly Stretch – For this you need to sit down folding your legs and bringing your feet close to the body. Closer the feet to the body better the stretching exercise will be. Folding your legs move the legs up and down . You can also put your elbow over the thigh and push down for better stretching.
  • Shoulder Stretch – Shoulder Stretching is one of the most easy exercise to do. You just need to sit down on the floor and then move your one of the elbow to opposite shoulder. These stretching works mainly on your shoulder muscles.
  • Back Stretch – Back is one of the main part of the body that works while doing workouts and one of the most injurious part too. People doing workouts mainly complains of back pain. This can be due to no warm up exercises or tension in the muscles. So stretching of the back muscles in also the main exercise one must do before moving on to the workouts. Some of the yoga poses are best regarded for the back muscles. One can do cat pose or dog pose for this or else you can do the upper spinal rotation.

Types of Stretching Exercises

There are number of stretching exercises that one can do for more flexibility of muscles . Some of the most famous and common stretching exercises are –

  • Ballistic stretching – It is a form of Dynamic Stretching that is done in bouncing motions. Ballistic stretches force the limb into an extended range of motion when the muscle has not relaxed enough to enter it.
  • Static stretching – Static Stretching are done when the body and muscles are at rest. Static stretching somewhat reduces the sensitivity of strain receptors, which permits the muscle to relax and to have more greater length of stretch. Stretching helps keep you flexible and counteracts the repetitive movements of exercise. At the point when performed accurately and at the perfect time, it help you protract tight muscles and enhance your balance and general wellness.
  • Dynamic stretching – Dynamic Stretching is an exertion to move the muscle into an amplified extent of movement not surpassing one’s static-inactive extending capacity. It increases the range of movement of your muscles and also increase blood and oxygen circulation in the body. It is extremely essential to note that the specialist ought not utilize jerky, constrained movement to expand the reach of movement beyond your comfort zone where you feel pain and stress on your muscles.

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