Become Flexible: 5 Stretches to Increase Range of Motion

We should all try to increase our flexibility and freedom of movement as this can help develop a healthier body.

Fortunately, there are many types of stretches to increase your range of motion. If you do them often enough, they can also help build strength and stability, and improve your overall wellbeing.

The best for increasing freedom of movement

You want to know what types of stretches are best for increasing your range of motion in specific areas of the body.

Below are five of the best to try if you want to be more flexible.

1. External hip rotation

This stretch is perfect for increasing the flexibility of the external hip rotators, which will help you move better.

To perform the external hip rotation, start on your back with your legs in the air and knees bent.

A stretch practitioner gently turns your knees to the side and holds the position for as long as you are comfortable with it.

Your shoulders should remain anchored to the ground. After you finish one side, switch to the other.

2. Plowing

The plow pose targets the neck, shoulders and back. You want to release the tension in these muscles to avoid pain and stiffness. Begin this stretch by lying on your back with your legs outstretched.

Your stretch practitioner will take your legs and point them toward the ceiling before slowly lowering your toes to the floor above your head (or as low as you'd like). Your hands should be behind your back for extra support.

3. Downward facing dog

This classic movement will stretch the muscles in your hamstrings, hips, and calves. If you improve strength and mobility in these areas, you will improve your athletic performance.

You will start on all fours on this route and a stretch practitioner will help you hike your hips in the air.

Your hands and feet should still be firmly on the floor and your head will sink between your arms. Try not to lock your knees while holding this pose.

4. Sitting rotation

Everyone knows the importance of having a flexible spine and hips, and the seated turning range targets these areas for better mobility.

To perform this movement, sit on the floor with your leg extended in front of you and cross the other over the extended leg. Your stretch doctor will help you rotate your torso toward the bent leg.

Your arm should be placed on the inner thigh of the curved leg. Switch to the other side after holding this position for as long as you are comfortable with it.

5. Angel wings

You can't forget your upper back and chest! For this stretch you will need a foam roller or something similar to place in the middle of your upper back. Raise your arms over your chest and keep them bent.

Your stretch practitioner will slowly bring your arms outward toward the floor, hold them for a few seconds, and then bring them back up to meet at your chest. This movement does both a great upper back stretch and massage.

Why is freedom of movement important?

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Many people don't realize how important it is to have good freedom of movement. For starters, it will keep you out of pain and allow you to move around more easily!

Here are some other reasons why it is important.

Better posture and balance

Stretching is shown to improve a person's balance as it allows you to achieve correct alignment while correcting imbalances. The more flexibility you have in your muscles, the better your posture will be.

Better freedom of movement also makes it easier for you to put yourself in certain positions, e.g. B. Sit cross-legged on the floor.

Better physical performance

You will notice greater movement in your body as you increase your flexibility and range of motion. It does this because your muscles can work more effectively.

You should run faster, jump higher, and hit harder with stronger muscles and better range of motion.

Less pain

Have you ever felt tightness in certain areas of your body?

This happens because the muscles have shrunk and need to be stretched. Stretching will lengthen these muscles and reduce pain.

Better state of mind

Stretching isn't just good for your body. When your body feels better, your mind feels better.

Stretching is shown to induce feelings of relaxation and put you in a better state of mind. If you're looking for a way to relax, stretching is the perfect activity!

Things to keep in mind while stretching

If you don't stretch, your muscles get shorter and wider, which leads to tension.

Stretching reduces muscle tension and increases blood flow, which helps keep them supple. The more you stick with it, the more flexibility you have.

To take full advantage of stretching, keep the following in mind:

• To breathe
• Slow and steady movements
• Drink enough
• Don't ricochet
• Stop when you feel pain

Are you ready to increase your range of motion with these types of stretches?

One of the easiest ways to improve your flexibility is to stretch more. With the help of a professional stretching practitioner, you can make sure you are getting all the benefits and make sure you are doing the stretches correctly.

Live your life pain-free and try to integrate some of these sections into your everyday life!

About the author:

Rumzz Bajwa is a digital strategist and content marketer. She enjoys spending time with her family. She loves to experience new moments when they come out. Rumzz discovers satisfaction in exploring new topics that help broaden her point of view. You can often find it in a good book or look for a new experience.