Are you a regular gym-goer? Are you new to extensive workouts in group fitness classes? Are you worried that intense exercises can hurt your muscles? Well, if your answers to any of these questions are yes, then knowing about the various mobility and stretching exercises may benefit you.
Mobility exercises refer to those kinds of movements that increase the ability of the muscles that support the joints and the tendons to have an excellent range of motions during intense activity.
Those who regularly practice stretching report experiencing improved balance, more stability, as well as an increase in the flexibility of the muscles. Experts from leading health clubs believe that when you start your gym routine with some mobility workouts, you improve the flexibility of your muscles. As a result, you can withstand stress better. This pre-workout ritual also prevents any tightness and improves your recovery time.
Mobility and stretching exercises offer a wide range of physical benefits and also increases your capacity to perform substantial activities more efficiently. Just after following a few days of mobility and stretching exercises, you will start to notice some astonishing changes in the body. There is no end to the number of benefits that you can enjoy by practicing the right kind of flexibility exercises in your personal training. You can look forward to the below significant benefits from dedicating a few minutes for stretching before you commence with your workouts:
Just like the other exercises, there are various kinds of stretching available, and you may include the ones based upon the activities that you are likely to take up next. Further, you may also go by the hit and trial method. In this process, you may try out each type of exercise for a few days and then finally select the ones that seem to be working best for you.
Here are some stretching exercises that you should try:
Some of the static stretches that you may try out include
In standing position, bring one arm behind your back by bending at the elbows. Use the other hand to push the bent arm further towards the back of the neck, thus stretching the back of the bent arm (the triceps).
Keep one arm across the body. The free arm will hook underneath this arm and stretch it inside towards the chest. Repeat it with the other arm.
In standing position, you need to bend the leg backward. Use hands to pull the foot to your backside
Hip Flexor Stretch:
With both knees on the ground, plant one foot on the ground, keep hands on the hips and try to stretch the upper body forwards. This will stretch the leg whose knee is still on the ground.
Single leg Hamstring Stretch:
Sit on the ground with knees bent up. Keep one leg straight. The other heel of the other leg should touch the inner thigh of the leg that is straight. Now, bend forward and try to touch the toes of the leg kept straight.
For this, you need to lie on your back and bend knees. Take the left leg and rest it on the left knee. Now your hands should reach for the back of the left leg and pull it towards the chest. Repeat this with the right leg afterward.
These post-workout stretch routines help improve recovery time by combating the build-up of lactic acid.
It is clear from the above that including stretching exercises is of great importance, especially before trying out the heavy exercises to avoid any injury. But picking out the right technique from the magazines or the video tutorials may be tricky and lead to complications. That is why it is always advisable to learn the exercises from the experts at a gym or fitness studio so that you can derive the maximum benefit out of it.
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