Exercises to improve flexibility: what should you add to your training?

Flexibility is an important component of overall fitness, but is often overlooked in many training programs. Improving flexibility not only increases joint mobility, but also helps prevent injury, improves posture and overall comfort in everyday life. Whether you're new to fitness or a seasoned athlete, flexibility exercises should be an integral part of your workout routine.

1. Why work on flexibility?
Flexibility allows muscles and joints to move in full range. This improves the efficiency of movements and helps avoid injuries during physical activity. In addition, regular stretching reduces muscle tension, reduces pain after training and promotes relaxation.

- Tip: Regular flexibility exercises will help reduce the risk of injury and improve overall coordination.

2. The best exercises to improve flexibility

1. Lunges
This exercise stretches the quadriceps, glutes and thighs, improving lower body mobility.

How to do it: Take a big step forward and lower your pelvis, keeping the knee of the front leg at a 90-degree angle.

Stay in this position for a few seconds, feel the stretch in your hips.

2. Cobra Pose
This is a classic yoga pose that improves back and chest flexibility.

How to perform: Lie on your stomach, lift the upper part of the body, leaning on your hands, while keeping your feet on the floor.

Feel the gentle stretch in your back.

3. Bend forward from a standing position (Standing Forward Bend)
This exercise stretches the back muscles, hamstrings and calves.

How to do it: Standing straight, lean forward, reaching your hands toward the ground or toward your feet, keeping your knees slightly bent to avoid overexertion.

4. Downward Facing Dog
A yoga pose that simultaneously stretches the back, shoulders, hips and calves, improving overall body flexibility.

How to do it: Start on your knees and hands. Lift the pelvis up, creating a triangular body shape. Keep your back straight and your legs as straight as possible, reaching your heels towards the floor.

5. Butterfly Stretch (Butterfly Stretch)
This exercise is especially effective for stretching the inner thighs and pelvis.

How to do it: Sit on the floor, bring your feet together and bring them towards you. Lean forward, reaching your chest to your feet.

3. How to integrate flexibility exercises into your training?
Stretching should become an integral part of your training process. The best time to do flexibility exercises is after the main part of the workout, when the muscles are well warmed up. This will help improve range of motion and reduce the risk of injury.

- Tip: Perform each flexibility exercise for at least 30 seconds, focusing on deep breathing and muscle relaxation.

4. Advantages of improved flexibility
In addition to improved mobility, increased flexibility has many additional benefits:

Posture improvement. Stretching helps maintain proper body alignment by reducing tension in the muscles responsible for posture.

Reduction of joint pain. Regular flexibility exercises reduce pain and stress in the joints, improving their functionality.

Increasing the effectiveness of training. Thanks to the increased range of motion, your training becomes more productive because the muscles work better.

Reducing the risk of injuries. Flexible muscles are more easily adapted to various physical activities, which reduces the risk of sprains and other injuries.

5. What should be remembered about flexibility exercises?
The main rule is to take your time and not try to forcefully stretch the muscles. Remember that it is important to feel a slight stretch, not pain. Gradual and regularity is the key to success. Develop flexibility gradually, and after a few weeks you will feel significant progress.

Conclusion

Flexibility exercises are an important part of any training plan that should not be ignored. They help improve joint mobility, reduce the risk of injury, and increase the overall effectiveness of your workouts. Include these exercises in your daily routine and you will soon experience all the benefits of a flexible body.