Flexibility Exercises

For maximum benefit young athletes should stretch each of the major lower body muscle groups before and after sporting activity. Hold for a few seconds and repeat with the other leg.

12 Morning Yoga Routine For Flexibility Morning Yoga Routine Stretching Exercises For Flexibility Morning Yoga

Flexibility is a key component to preventing injury.

Flexibility exercises. Its best to do them at the end of a workout. Adults should do flexibility exercises at least two or three days each week to improve ROM Hold each stretch for 10-30 seconds to the point of tightness or slight discomfort Repeat each stretch two to four times accumulating 60 seconds per stretch Static dynamic ballistic and PNF stretches are all effective. If youre a beginner walker or long time runner be sure to stretch your hamstrings.

Keep your right knee straight heel on the ground and lean forward. Yoga is a good way to increase flexibility. A Cobra stretch is another yoga pose that people commonly use to improve flexibility.

These stretched target the back of your legs. If you only plan to do a few flexibility exercises for the day take at least 10 minutes to walk or run just to get the blood flowing before stretching. Stretching before athletic activity helps prepare the muscles for exercise.

Lie on the stomach facing the ground. Stand about three feet from a wall and place your palms flat on the wall shoulder-width apart. Place the hands shoulder-width apart just in front of the hips and.

Wwwmovevagov Physical Activity Handouts P33 Version 50 Page 2 of 7 Flexibility Exercise Stretch of repetitions per set of sets per session of sessions per week Hamstrings 4 per side 1 After every aerobic or strength session Alternative Hamstrings 4 per side 1 After every aerobic or strength session Calves 4 per side 1 After every aerobic or strength session. The reclined stretch forward. You hamstrings need to be flexible for a healthy back hips and knees.

Place the right foot behind you with toes facing forward. Stretching after exercise has proven to be even more important for preventing injury.

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