Exercises to boost flexibility
Your bending capability involves more than simply bending over to touch your toes. It is critical in preventing injury. With good flexibility training you can increase your blood circulation, improve your balance, enhance your athletic performance, and bend and reach more easily. Fitness coach Rohan Gordon recommends flexibility exercises for athletes, particularly golfers and pole vaulters, whose sports require a lot of stretching and reaching. However, these stretches put more strain on the muscles, so he recommends that they be done every other day. Below are some flexibility exercises at the top of his list.
Hip flexor quad stretch
1. Kneel on one knee.
2. Lunge the other foot forward to a 90-degree angle.
3. Tuck your buttocks tightly under your hips.
4. Hold this position for 30-40 seconds.
5. Repeat four times.
Bridge with leg reach
1. Lie on your back.
2. Bend both knees.
3. Extend your right leg.
4. Slowly lift your hip upwards.
5. Hold for 30-35 seconds.
6. Repeat four times.
Trunk twist
1. Stand with your legs shoulder-width apart.
2. Twist your upper body to the side.
3. Turn to the centre.
4. Twist to the other side.
5. Do three sets of 20.
Forward fold
1. Stand with your feet together.
2. Bend forward.
3. Use your hands to hold the back of your legs.
4. Hold this position for 45 seconds to two minutes.
5. Repeat four times.
Triceps stretch
1. Stand with your feet apart.
2. Extend arms over your head.
3. Bend your right hand and place your palm on your back.
4. Use your left hand to push down your right hand.
5. Remain in this pose for 45 seconds.
6. Do four sets of this stretch.
— FALON FOLKES
