13 Flexibility Exercise help you to get Bendy Fast

Here is the 17 Flexibility Exercise will help to get fast and quickly bendy, these flexibility exercise is key to feeling mobile, agile, and strong in our bodies.

 I’ve put together the following list of stretches, yoga poses, and movements so that you can build a daily flexibility and mobility routine that will loosen you up (both body and mind).

Also Read: 7 Minute Daily Stretch to Fix Your Posture!

13 Best Flexibility Exercise

Time: 10-20 minutes

Equipment: none

Good for: full-body flexibility and mobility

Instructions: Choose five to 10 flexibility exercises to focus on. Complete each exercise, pose, or stretch for the indicated amount of time, then immediately move on to the next. Once you’ve finished all of the moves, repeat each a second time. For maximum bendy results, incorporate some variation of this routine every day.

Cat-Cow

Cat-Cow Exercise
Cat-Cow Exercise

(This is cat pose.) That’s one rep. Perform three to five. Start on all fours with hands directly under shoulders and knees under hips. Inhale and arch spine so belly sinks down while face and tailbone lift upwards. (This is cow pose.) Then, exhale and push into hands and knees to hollow belly, round spine, and tuck chin towards chest.

Tip: Feel the collarbones spread wide in cow pose, and the back of the neck lengthen in cat pose.

Airplane

That’s one rep. Perform three to five. Start ying facedown with legs straight and arms at sides with palms facing down. Inhale, draw shoulders back and down, and lift chest, arms, and legs up as high as comfortable, keeping neck long. Hold for a few moments, then lower back down with control. Pro tip: Reach fingertips back to open up chest.

Fallen Triangle

Fallen Triangle Exercise
Fallen Triangle Exercise

Start in high plank with wrists beneath elbows, body straight, and core tight. Then, pull right knee toward chest and slide right foot outside of left hand, coming to balance on edge of foot. Draw left hand up toward ceiling and rotate torso to face extended leg. Hold for one breath, then reverse the movement to return to plank position. Repeat on the other side That’s one rep. Perform three to five.

Lizard Pose

Lizard Pose Exercise
Lizard Pose Exercise

How to: Start in a low lunge with right foot outside right hand and left leg extended straight back. Keep spine long and core engaged, then slowly lower onto forearms. Hold for five to eight deep breaths, allowing hips to relax and open with each exhale. Push up through hands to return to low lunge. That’s one rep. Perform three to five. Pro tip: To modify, lower back knee to the ground.

Wide Fold

Wide Forward Fold Exercise
Wide Forward Fold Exercise

Start standing with feet wider than shoulders and parallel. Hinge at hips to bring torso in front of thighs, allowing head to relax and shifting weight toward balls of feet to open up backs of legs. Hold for a few breaths, then return to standing. That’s one rep. Perform three to five.

Low Lunge Twist

Low Lunge Twist Exercise
Low Lunge Twist Exercise

Start in a low lunge with left foot forward between hands and right leg extended straight back. Draw left hand straight up overhead toward ceiling and rotate torso from waist to gaze up at it. Hold for a few breaths, then return to low lunge and repeat on the other side. That’s one rep. Perform three to five. Pro tip: Keep back leg engaged and lift up out of hand on the floor.

Seated Forward Fold

Start sitting up straight with legs together and extended, feet flexed. Extend both arms up overhead. Then, hinge at hips to reach chest forward and fold over legs, grabbing shins, ankles, or feet with hands. Hold for a few breaths, then release. That’s one rep. Perform three to five. Pro tip: Start with bent knees, if needed. Keep shoulders back, down, and away from ears.

Figure Four

Start lying on back, bend knees to 90 degrees, and lift feet into air. Then, hook right ankle over left thigh (just above knee) and interlace hands over left hamstring. Exhale and draw left knee toward chest, feeling left hip and glutes opening. Hold for a few breathes, then release and repeat on the other side.

Puppy Pose

Start in child’s pose with butt resting on heels, forehead pressing into floor, and arms extended straight out on mat. Then, look forward and walk hands toward top of mat so hips lift off heels. Continue until hips reach straight up towards ceiling and chest comes to rest on the floor. Then, reverse the movement to return to start. That’s one rep. Perform three to five. Pro tip: Draw ribs and belly in to lengthen spine.

Interlaced Forward Fold

Interlaced Forward Fold Exercise
Interlaced Forward Fold Exercise

How to: Start standing with feet hip-distance apart and hands interlaced behind back, arms straight. Lift fists up away from body, gaze toward ceiling, and spread collarbones wide, then hinge at hips to fold torso over legs and stretch arms overhead. Relax head down and shift weight towards balls of feet. Hold for a few breaths, then release and return to standing. That’s one rep. Perform three to five.

Wide Straddle

How to: Start sitting with legs as wide as possible and extending straight out. Keep spine long and shoulders back and down while walking hands forward to place forearms on the floor. Bow head down and breathe deeply. Hold for a few breaths, then walk hands in to return to start. That’s one rep. Perform three to five.

12. Side Bends

Side Bends Exercise
Side Bends Exercise

How to: Start standing with feet hip-distance apart and parallel, arms extended up overhead with hands interlaced. Inhale and lean up and over from waist to left side. Hold for a few breaths, then push through feet to return to standing and repeat on other side. That’s one rep. Perform three.

Pro tip: Focus on lengthening through both sides of torso while keeping hips stable and facing forward.

Shoulder Rolls

How to: Start standing with feet just wider than hips. Roll both shoulders up toward ears, then down back. That’s one rep. Perform 10.

Types of Stretching

1. Active Stretching
2. Passive Stretching
3. Dynamic Stretching 
4. PNF Stretching
5. Ballistic Stretching.
6. Isometric Stretching

What is PNF Stretching?

Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training. PNF involves both stretching and contracting (activation) of the muscle group being targeted in order to achieve maximum static flexibility.

What is Dynamic, Static Stretching?

Dynamic stretches are active movements where joints and muscles go through a full range of motion. They can be used to help warm up your body before exercising. Dynamic stretches can be functional and mimic the movement of the activity or sport you’re about to perform.

Static stretching requires you to move a muscle as far as it can go without feeling any pain, then hold that position for 20 to 45 seconds. You should repeat static stretches two to three times each. This is a very effective way to increase flexibility.

What is Active, ballistic Stretching?

Active stretching is a method of improving flexibility. It involves active contracting of one muscle (the agonist) as a way to stretch an opposing muscle (the antagonist), with no external force.

Ballistic stretching is similar to dynamic stretching in that it’s movement-based. Instead of moving a body part to the end of its range of motion, however, you attempt to go beyond this range. These stretches often require uncontrolled movements that may result in injury.

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