Flexibility exercises are physical activities that stretch your muscles, tendons and ligaments. They can improve your range of motion, posture, balance and coordination. They can also prevent or relieve stiffness, pain and injuries.

FAQ

A: There are many types of flexibility exercises that you can do at home or in a gym. Some common examples are:

• Static stretching: Holding a stretch for 10 to 30 seconds without moving. For example, touching your toes, pulling your heel to your buttock, or reaching your arm across your chest.

• Dynamic stretching: Moving your joints and muscles through their full range of motion in a controlled manner. For example, lunging, swinging your arms or legs, or twisting your torso.

• Yoga: A mind-body practice that combines breathing, meditation and physical poses. For example, downward-facing dog, lizard pose or triangle pose.

• Tai chi: A form of martial arts that involves slow and graceful movements with breathing and mental focus. For example, waving hands like clouds, parting the wild horse’s mane or grasping the bird’s tail.

• Pilates: A system of exercises that strengthens the core muscles and improves alignment, flexibility and control. For example, the hundred, the roll-up or the teaser.

• Foam rolling: Using a foam roller or a similar device to massage and release tight muscles and fascia. For example, rolling your calves, quads or back.

A: Flexibility exercises have many benefits for your body and mind, such as:

• Improving your performance and efficiency in sports and daily activities

• Reducing your risk of injury and enhancing your recovery

• Increasing your blood flow and oxygen delivery to your muscles

• Relieving muscle tension and soreness

• Improving your posture and alignment

• Reducing stress and promoting relaxation

• Enhancing your mood and well-being

A: The amount of flexibility exercise you need depends on your age, health status and goals. However, a general guideline is to do some flexibility exercise at least two to three times per week for 10 to 15 minutes each session. You can also do some flexibility exercise before or after your aerobic or strength training workouts to warm up or cool down.

Here is a table that shows some examples of different types of flexibility exercises and their frequency and duration:

| Type of exercise | Frequency | Duration |

| —————- | ——— | ——– |

| Static stretching | 2 to 3 times per week | 10 to 15 minutes per session |

| Dynamic stretching | Before aerobic or strength training workouts | 5 to 10 minutes per session |

| Yoga | 2 to 3 times per week | 20 to 60 minutes per session |

| Tai chi | 2 to 3 times per week | 20 to 60 minutes per session |

| Pilates | 2 to 3 times per week | 20 to 60 minutes per session |

| Foam rolling | After aerobic or strength training workouts | 5 to 10 minutes per session |

A: Starting and sticking to a flexibility exercise routine can be easy and enjoyable if you follow these tips:

• Choose an activity that you like or are interested in

• Set realistic and specific goals and track your progress

• Start slowly and gradually increase the intensity and duration of your stretches

• Breathe deeply and relax while stretching

• Listen to your body and avoid pain or discomfort

• Vary your routine and try new things to avoid boredom and plateaus

• Find a workout buddy or join a class for motivation and support

• Reward yourself with something healthy and relaxing after each workout

Summary

Flexibility exercises are physical activities that stretch your muscles, tendons and ligaments. They can improve your range of motion, posture, balance and coordination. They can also prevent or relieve stiffness, pain and injuries. Some examples of flexibility exercises are static stretching, dynamic stretching, yoga, tai chi, pilates and foam rolling. You should do some flexibility exercise at least two to three times per week for 10 to 15 minutes each session. You can also start and stick to a flexibility exercise routine by choosing an activity that you like, setting realistic goals, tracking your progress, breathing deeply, relaxing, listening to your body, varying your routine, finding a workout buddy and rewarding yourself.