As we know, a lot of benefits that we can get by doing sports. Starting from increased endurance, improve the performance of brain function, reduce stress, lower cholesterol levels, improve heart and lung performance, strengthen muscle and bone and many others.
Cardio exercise, muscle strength training and flexibility training are important pillars in the science of body fitness. But unfortunately, compared to cardio exercises and exercises of autonomous forces, flexibility exercises still get less attention from us. In fact, a flexible body can help achieve optimal body fitness levels, prevent injury to some parts of the body and as a protector of serious illnesses such as arthritis and others.
In addition, many people experience muscle injury while exercising. For general information, injury can occur because we do not warm up or stretch the muscles properly. Because basically the benefits of stretching exercise for our bodies quite a lot.
When we stretch the muscles, we indirectly also extend the range of the tendon. This makes our muscle size increase during strength training. This means that if the muscle is more flexible, then the potential muscles become strong will also be greater. Building strong muscle fibers will stimulate our body's metabolic work and build our overall fitness level. Flexible muscles can also make it easier for us to perform daily activities without fear of risk of injury.
Bad habits that we do repeatedly like bending too long in front of the computer was able to cause short-range muscle. When this is accompanied by a decrease in the level of muscle elasticity due to the increasingly aging age, this will certainly be very difficult. Therefore having a flexible body is important for body fitness and can help us more easily to adapt to external factors that cause physical stress.
By stretching the muscles, we will have strong muscles so as to maximize the movement of joints in the body. It also helps fight back pain during exercise. Some other benefits of stretching exercise are blood circulation, eliminating toxins in the body, increasing metabolism, and reducing cellulite.
For that, take a little to do stretching exercises and muscle flexibility exercises before undergoing exercise. You can do it for about 5 to 10 minutes before exercising. In addition, for maximum impact, we are encouraged to exercise 3-5 times a week.
Here are some steps for warming up or stretching exercises for flexibility that easy to be done.
- First do in a sitting position. Choose a comfortable sitting position for the body to be relaxed. Then bend forward until the face touches the knee, then set the breath for 10 seconds. When our movement is right, it will feel the muscles stretching behind the knee.
- Still in a sitting position, stretch your legs to form a V. Bend our right knee, then lean forward and let our hand reach for a straight left leg.When this step is in progress, our back and hips will feel stretched. Do not give up quickly, because this stretch is good for flexing the body. Place a chin gently to stretch the spine. Hold our breath for 10 seconds, then dispose of it slowly.
- Repeat step number 2 with different legs. Bend our left knee, and straighten the right one. Keep our breathing well so that we can feel the benefits of stretching the muscles in the body.