Many times we wake up very tired, despite having slept through the night. Has this ever happened to you? Well, so that this does not happen to you, you need to do a little stretching when you put your foot on the ground with elasticity exercises to relax the muscles more.
This can help you face your day with more energy, since it gives more mobility to your joints and muscles that will guide your steps in all the activities that you are going to do in your day, which is equivalent to more power and strength to face what come to you
These exercises of elasticity must be performed with great precision, consistency and tenacity to help your body stay relaxed throughout the day and be more relaxed to sleep well, which will help you have a sound sleep as well as wake up with energy.
For this reason, we recommend that you do these exercises daily even if the duration is short, since if the objective is achieved, it is the most important thing and that way you will feel and look very good, which will be seen by the people around you. Do you want to know the secret?
What do you need for Elasticity Exercises – Do Elasticity Exercises?
- You have to stop being lazy and after putting one foot on the ground stretch out.
- There are no precise techniques so depending on how it turns out, you can do it.
- With the morning stretch you get 80% elasticity.
- Stretching is for before morning exercises, just stretch your neck, arms, wrists, legs, and ankles.
- Stretching your back muscles helps you stretch them out.
- Use lunges to wake up the legs.
- The arms are an important factor when it comes to flexibility, so you should stretch them a lot.
- Looking for a precise routine is not ideal, so a little creativity can help you with these exercises.
Instructions for Elasticity Exercises – Doing Elasticity Exercises
Elasticity exercises are those that can help improve each part of our body for a better performance of the organism and thus fulfill the daily tasks that you must carry out with total energy and also with total resistance.
With each training session you will achieve that the muscles have a strong stretch that will be prolonged as you perform the routines and daily sessions before each extra effort that you are going to have during a work day.
Even before a series of exercises on a bicycle, aerobics, Pilates or any other exercise that you do daily, these stretching sessions can give you more flexibility so that the routines are not stressful and less painful.
Instructions
- Back stretches: You can do them standing and shoulder width apart, putting your left arm behind you taking the elbow with the right one and trying to get your hand as far down your back as you can. Repeat with the right arm. You should alternate one arm and then the other doing it about 4 times with each of them separately with this exercise, managing to feel a little pain in the back and arms below the shoulders, but feeling the muscles of the back more relaxed.
- With the whole body: In this routine, breathing is an important factor, since you must inhale and exhale the air from your lungs as well as a lot of concentration, taking your body forward reaching waist height to return up slowly. A variant of this exercise is to reach the ankles, making your fingers touch the tips of your feet, wait a few seconds and rise up again, repeating each of the exercises about 10 times, and giving elasticity to your waist, back and hips.
- Lateral movements: With the arms close to the body and the feet together, go from one side to the other trying to lower the arms as much as possible so that the leg muscles are stretched, repeating the movement 8 to 10 times to achieve greater stretching.You can also do them with your arms outstretched but with movements from left to right to work your waist and thus have greater elasticity in your arms, legs, waist and hips, controlling your breath with each movement.
- Stride-type step: This step helps the legs to achieve greater elasticity while providing stability, because it belongs to balance movements, so it has a double function, flexibility and symmetry in the extremities.
- It is about taking a step forward by putting your body weight on the leg with which you jumped, waiting a few seconds and then doing it with the other leg, alternating them in repetitions of 8 or 10 times for each one, for greater efficiency and proportion. This movement also presents a variant in which you must place the leg to one side with the toe flat on the floor and you must never take it off because it weakens the exercise, you must alternate the right and left leg in a series of 8 or 10 for each one.
- Arms stretched: with the legs together, join the hands and take them to the side trying to bend one arm in the movement, alternating the right and the left to achieve greater flexibility in the arms as long as you keep looking straight ahead.
- Bend the knees: With the arms stretched out in front, bend the knees and rise slowly so that the leg muscles can be optimally stretched, doing it in intervals of 8 or 10 movements, resting for a few seconds in the initial position. You can also do this movement with your hands on your waist and from one side to the other more quickly, achieving a stretching of the spine and lower back muscles, offering elasticity and an opportunity to improve ailments in those sensitive parts of the body.
- Stretch the trunk: Lying on your stomach, put your body weight on both arms and bring your head back as far as you can or according to your resistance, stretching your elbows with great tension and placing your head in such a way that your gaze looks upwards.
- Stretching of fingers and wrist: With the arms stretched out in front, bring the fingers strongly backwards, but avoiding pain at all times while stretching the wrist strongly, imitating the movement of the fingers, always keeping the arm extended.
- Neck stretch: With the help of your arms you can move your head from one side to the other as far as your resistance accepts it, alternating movements from right to left and from back to front, forcing the neck muscles a little to achieve greater elasticity.
- The squat: With this exercise you must squat your body, place your hands in front of you, taking your ankles and pressing your elbows on your knees outwards, always trying to maintain your balance to do it correctly.
- Stretching of the back of the leg: With your eyes straight ahead and with your legs well stretched in addition to having your feet very close together, take one foot with your hand behind you and stretch it as much as you can or according to what you resist as well with the other foot, alternating the movements of one and the other.
- Leg and gluten stretch
- Being on the balls of the feet, lift one leg with force without bending the knee of the one that remains on the ground, stretching the muscles of the thigh and buttocks as much as possible. This movement requires a little more force on your part.
Tips for Elasticity Exercises – Do Elasticity Exercises
- Flexibility provides an optimal standard of living and guarantees the performance of the muscles to perform any other type of exercise routine by doing them daily.
- The different stretching exercises serve to ensure that the muscles work well as well as to avoid any sprain or dislocation that another type of routine can cause you.
- It allows more elasticity which provides more free movements for greater movement and performance capacity in daily tasks to be performed.
- They provide greater strength and energy, which will help you in doing any extreme routine to which you want to expose your body, which will provide you with encouragement and resistance.
- If you perform these exercises as they should, you will obtain more power to achieve more agility when performing any type of movement when we exercise, so you must perform them daily.
- Hold your breath with each of the stretching movements you do to achieve more energy, strength and elasticity in each of the muscles.
- You can do this type of exercise before aerobics, a bike session, or even if you’re going for a walk.
- It is important that you feel the muscle in tension, but feeling a little pain changes the movement.
