Flexibility is the ability of a person to do exercises with a large amplitude. It is influenced by many factors: age (it is easier to develop flexibility at 13-14 years old than at 20-25 years old), gender (stretching is easier for women), body type, and training pattern. Developing flexibility at home is possible, but in order to avoid injury, it is important to do a stretching complex after warm-up and preparatory exercises.
How to determine your flexibility and whether you need to develop it
From a physiological point of view, there are two types of flexibility:
- Active. This is the flexibility that a person can only provide with muscle effort. To determine its degree, it is enough to stand against a wall and raise your leg as high as the stretch will allow.
- Passive. This is the flexibility that can be achieved under external influences: with the help of a projectile or the pressure of a partner. To test this flexibility, you can rest your foot on the back of a chair or sofa and bend over as much as possible.
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Almost a classic exercise for flexibility. Especially useful for the spine, it also affects the shoulders and cervical spine.
How to do:
- Get on all fours, palms under your shoulders, knees at a right angle.
- Slowly arch your back, lowering your stomach to the floor, and gently raising your head. Fix the position for a few seconds.
- Smoothly arch your back up, lowering your head down. But do not press your chin to your chest. Repeat the action 10 times.