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Flexibility exercises: a must!

May 28, 2012 - By Karine Larose, M.Sc.

Temps de lecture 2 minutes

Flexibility refers to the ability of your muscles and tendons to stretch fully so that your joints are able to achieve a full range of motion. Through stretching exercises, you train your joints to stay mobile so they can move without feeling pain or stiffness.

Did you know that muscles can stretch to 150% of their initial length? Among the factors that affect flexibility are bone shape, body fat volume, muscle mass volume , age, and muscle temperature. It is possible not only to improve flexibility quite considerably but also to maintain a higher level of flexibility.

Your stretching “session” should not generally take you more than 5 minutes. Whether you choose to stretch after your workout or at any other time during the day, at work or at home, this “mini” stretching session should not be neglected.

Here are 6 stretching exercises you should incorporate into your stretching routine. Make sure to hold each position for at least 20 to 30 seconds without bouncing. Breathe deeply, and relax!

Stretching exercise for the gluteals (buttocks)
Description: Cross your leg on the opposite knee. Bend the supporting leg as you lean forward without rounding your back. Take hold of a chair or a wall for more stability.

Stretching exercise for the quadriceps (front of the thigh)
Description: Grasp the ankle and, with the thighs parallel and close together, pull the heel in towards the buttock.

Stretching exercise for the hamstrings (back of the thigh)
Description: Using either a towel or your hands, pull your leg towards you without bending the knee.

Stretching exercise for the chest
Description: With the forearm resting on the wall, the elbow bent at 90o at shoulder height, twist the upper body to the opposite side.

Stretching exercise for the shoulders
Description: Pull one arm towards you by pressing the elbow with the opposite hand.

Stretching exercise for the triceps
Description: With the arm bent, raise your elbow close to your ear. With the opposite hand, press the elbow backwards.

Flexibility exercises: a must! is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2012

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