It doesn’t take a lot of time or complicated exercises to improve your flexibility.

Many of the actions we perform in everyday life require good flexibility. Moreover, the more flexible we are, the less likely we are to injure ourselves doing certain exercises. These are all advantages. However, we usually put too much effort into developing strength and endurance and leave everything behind. flexibility exercises a little more to the side.

To solve this problem, we don’t have to go to the gym or spend a lot of time every day. As explained in the article for Talk physiotherapy teacher Lewis Ingramit takes much less time than we think to significantly and functionally improve our flexibility.

Flexibility exercises can vary, but it is important to dedicate them 10 minutes per week per muscle. This means very few minutes of stretching a day. Plus, you don’t even have to stretch your muscles to a painful point. A little is enough. Let’s see what tricks we should take into account.

Flexibility exercises for everyone

Ingram’s research group recently reviewed the scientific literature on flexibility exercises. That is, they analyzed all the studies that had been published on this topic to come up with a set of general conclusions about this topic. In all of them, data was collected from 6500 peopleso it was a very significant sample.

His goal was, first of all, to calculate how much time and effort it takes for flexibility exercises to produce good results. Thus they discovered that you don’t need to spend too much time no effort.

The first thing that caught your attention was that only part 4 cumulative minutes per session so there is an immediate improvement in the flexibility of that muscle. If a person is looking for permanent improvement in addition to immediate improvement, he will need 10 minutes weekly stretching this muscle. But they can be distributed as desired. For example, if you do flexibility exercises every day, then spending about one and a half minutes on each muscle will be enough. If only two sessions are performed per week, each muscle should be given 5 minutes.

When they talk about cumulative minutes, they mean that it is not necessary to maintain the stretch for the entire time, but rather to do several stretches that add up to the specified number of minutes.

It doesn’t require much effort

When stretching, they can be light stretches or attempts where you stop just before the point where you feel some pain.

In this review of the scientific literature, it was noted that it is not necessary to go to such an extreme. Flexibility exercises with the light stretches They are equally beneficial if given a total of 10 minutes per week.

Some examples of flexibility exercises

Flexibility exercises can be performed in different ways. However, the most common thing is that they static exercisesin which the body remains motionless while the selected muscle is stretched.

You can choose any exercise. However, in his article, Ingram gives three examples for three different muscles. First of all, he recommends stretching hamstrings placing one foot on the bench and leaning forward at the waist, keeping the knee straight.

For quadriceps You can bend your knees and press your ankle toward your buttocks. It’s one of the most typical things we’ve all ever done.

Because it is also very often stretched triceps bending your arm behind you and holding it with your other hand.

All this can help us, but any exercise is worth it if we maintain the golden figure of 10 minutes. There is no excuse for taking a little time each day.