In order to stay healthy, it is not enough to simply train muscles and improve stamina. The body should be flexible, and not everyone can boast this.
Today we shares with you some exercises that help to check and develop flexibility.
1. Ankle cuff mobility
Lunge forward, bending both your legs at a right angle. Place the big toe of your front leg approximately 4 inches from the wall. Lean forward, and try to touch the wall with your knee. Check the other leg the same way. You’ve passed the test if both of your knees touched the wall while your heels remained on the floor.
2. Pelvis lean
Sit on the edge of a bench, lie down on your back, put your arms around your legs, and press them against your chest. Now slowly move one leg down without moving the other one. Check your other leg the same way. It is good if your knees can go below the bench level.
3. Posterior hip muscles elasticity
Stand straight, and put your feet together. Slowly bend down, and try to touch your toes with your fingers. You’ve passed the test if you can touch your toes without bending your knees or rounding your back.
4. Shoulder joint mobility
Place your back against the wall, and press your shoulders, the back of your head, and your buttocks against it. Stand with your feet hip width apart, heels 4 inches from the wall. Now raise your straight arms, and touch the wall with your thumbs. This should happen without arching your back or moving any of the points pressed against the wall.
5. Abdominal rectus muscle check
Lift your body while lying on the floor with your legs bent at the hip joints and knees. Keep your feet still. The muscle is in perfect shape if you can lift yourself from this position.
6. Posterior hip muscles check
Hold a straight leg raised at 35-40° for 30-35 seconds. If you can do this, your muscles are in good shape.
