Tips for Increasing Your Flexibility
Muscles, ligaments, and joints become stiff and inelastic when they are not used regularly. Especially older people are at risk of losing mobility. Often, those affected find it difficult to manage otherwise simple daily tasks. For example, reaching for items on the top shelf or picking things up from the floor. Most people accept these limitations as signs of wear and tear. However, with the right training, you can counteract the signs of aging. So, those who do not regularly train their muscles, ligaments, and joints quickly wonder about the loss of range of motion. One quickly falls into a vicious cycle, as decreasing joint flexibility leads to a loss of joy in movement, making one even less mobile.
"Regularly stretched and strengthened muscles stabilize the body and prevent improper strain on the joints. Movement also ensures that joints are better supplied with joint fluid, which leads to an expansion of the joint spaces. Reduce your susceptibility to accidents by staying flexible. Increase your enjoyment of hiking or traveling by maintaining your mobility even in old age."
"Below we have compiled a few exercises for you that will increase your flexibility."
Exercises:
Shoulders and elbows
Can you lift one arm to the side with a straight back and touch your hand to the back of your head? It's best to try this with both arms.
If you can't do it, raise your arm several times vigorously over the side upwards and then let it fall slowly back down. Gradually increase the height and width of the exercise and repeat the exercise 10 times on each side.
Lower spine
Can you bend your knee while sitting, then press with both hands towards your shoulder, lowering your head and arching your back backwards? Test this on both sides.
"If you can't do it, bend your left and right knee alternately. Increase the height of the bent knee a little each time. Round your lower back while doing this and hold the stretch for a few seconds."
knee joint
Can you lift your leg while sitting with your back and abdominal muscles tense and stretch your lower leg horizontally forward 10 times? Test this on both sides.
"If you can't manage it, carefully lift your lower leg as far as you can. If you need support, you can hold onto the chair with your hands. Gradually, you can use more momentum. Repeat this exercise 10 times for each leg."
Size
See if they can stretch one arm over their head while standing with their legs spread apart and bend their upper body to both sides without swaying forward and backward.
"If you are not able to go particularly far, you can perform this exercise regularly and hold the stretch for a few seconds. Your body should remain straight and not bend forward or backward."
abdominal muscles
"Can you sit with your abdominal and back muscles tense, extend both legs horizontally in front of you, and hold them up for three seconds?"
"If you are unable to do it, first extend just one leg forward and hold it up a little longer. If you manage to maintain the muscle tension, you will also succeed with both legs."
ankles
Can you do it standing, while supporting yourself with your hands on the back of the chair, lifting both heels high enough that only your balls of your feet and toes touch the ground?
Leg and abdominal muscles
Try lying on your back on the floor (preferably on an exercise mat) and cycling with your legs in the air 20 times without getting out of breath.
"If you are unable to do so, practice recumbent cycling regularly. Make sure to breathe evenly and not hold your breath. Feel free to take small breaks by placing your legs on the ground."
