According to medical research, the flexibility of the joints grows and persists until a person reaches the age of 17, after which the joints “heal” and over time the functionality of the musculoskeletal structures slowly but steadily decreases.
Does this mean that in old age it is impossible to maintain the same flexibility? Absolutely not. However, in order to maintain mobility in any years, it is necessary to regularly perform special exercises. What are these exercises? It should be sorted out.
What sets of exercises are needed
All flexibility development exercises can be divided into 4 groups, according to the anatomy of the human skeleton:
• Exercise to develop flexibility of the hands and fingers.
• Gymnastics for shoulders and elbows.
• Exercises for the spine.
• Physical education to increase leg flexibility.
Each of these anatomical structures requires a careful and effective approach.
The easiest flexibility exercises
Complex for fingers and hands
A lot of useful information can be gained by referring to specialized techniques for musicians. So, the exercises:
1) Relax the brushes, put palms and fingers on the table and press firmly. Start gradually raising your fingers above the table. The rush in this exercise is contraindicated. All movements are smooth and careful so as not to damage the tendon. Raise each finger to the highest possible height.
2) Relax hands again. Close the thumb pad and the nail phalanx of the index finger, making the sign "OK". Now it is necessary to make a sharp movement, as if making a jabber. Repeat the same with the other fingers.
3) Close the pads of the thumb, index and middle fingers. Now you need to make a circular motion with the first two fingers, as if pouring invisible salt onto the table. First clockwise, then counterclockwise.
4) The execution technology exercise is similar to the first. However, the point is to return the raised finger to its original position as sharply as possible. The result should be a finger hit on the table. It’s important not to overdo it, just imagine that you are “clicking” on the keyboard.
5) Now you need to make a figure "cookie". At the same time, the thumb sticks through all the others in turn. This exercise perfectly tones the muscles of the wrist and fingers, increasing flexibility.
6) Perform a tumbling movement with your index finger. The finger should be straight. Now do the same with all the other fingers.
7) On account of "one", sharply compress all fingers into a fist. On account of the "two" return to its original position.
8) Take a spherical object. It can be a tennis ball, apple, etc. Now you need to squeeze the object with all possible force. Then slowly loosen the grip.
9) Make circular movements with the hands. 10 to, 10 counterclockwise. They should be leisurely and deep.
10) Grasp the thumb of the opposite hand. Pulling him down, try to press a finger to the forearm.
Complex for shoulders and elbows
1) Get up straight. Hands spread apart. Now you need to perform circular movements with the shoulders. You can’t rush, the amplitude of the withdrawal of arms should be the maximum possible.
2) Get on your knees. Put the socks upright so that you can grab the heels with your hands. Now you need to count "one" to move forward with the body, while maintaining a sitting position. On account of "two" - to return to the original position.
3) Get up. Legs at shoulder level. Hands hang freely. On the count of “times,” raise outstretched arms to chest level, on the count of “two,” raise them above your head. On account of the “three” again return to chest level and, finally, again lower and relax. This exercise provides an opportunity to develop shoulder flexibility.
4) Squat. The forearms should be pressed to the floor. On account of "one" to lean forward as much as possible. At the expense of "two" to return. Exercise is best done on something soft.
5) Get up. Extend your arms in front of you so that they close with your palms. Now you need to make forearm movements along its axis. According to the “one” account, the hands are closed with the backs of the hands, according to the “two” account, they return to their original position.
6) Simulate the lifting of invisible dumbbells.
7) Get up straight. Feet close. Hands to swing forward and backward with maximum amplitude.
Complex for the spine
1) Lie on the floor. Arms extended overhead, legs extended forward. It is necessary to stretch as much as possible, feeling the spine stretching.
2) Perform the same exercise, lying on its side.
3) Sit on the floor. Put your legs under you or cross "in Turkish". Now you need to lay hands locked in the lock behind the head. On account of the "one" straighten your back and reach with your crown to the ceiling. On account of the "two" relax your back.
4) Sit in an identical pose. Now you need to move your chest forward as much as possible, while straightening your shoulders.
5) Sit on a chair. Hands lay behind. According to the account "one" to raise the left buttock, according to the account "two" - to the right. It is important that neither arms nor legs move.
6) Get on your knees, hands behind your head. Turn the body to the left, twisting the body as much as possible. Then do the same, turning in the opposite direction.
Complex for the development of leg flexibility
1) Get up straight. Set a low object in front of you. Put a straightened leg on it. On account of the "one" slowly squat, leaning on his second leg. On account of the "two" return to its original position.
2) Sit upright, straighten your legs in front of you. Raise your right foot to a possible height. Grasp the limb with your hands by the shin and lift up until you feel a slight pain. The second leg should be motionless.
3) Lie down. Bend one of the legs at the knee. Grasp the second and pull back.
4) Take the same pose. Bend both legs.
5) Get up straight. Leg bend at the knee back. Help with your hand so that the heel touches the buttocks.
Together, the described exercises are enough to keep all joints in good shape and develop flexibility.
The most effective flexibility exercises
If health allows, in addition to the main complexes, you can take other exercises, no less simple and effective.
Fingers and brushes
1) Imagine playing the piano. It is necessary to make deep, drumming movements with your fingers. In this case, the brushes should be as relaxed as possible.
2) To pick up any object, imagine that it is a painting tool. Make brush movements "up and down" while working with your fingers.
3) Clasp your hands into a fist. In this state, hold your hands for 15 seconds. Open your fingers sharply and relax.
4) Make ironing movements on an invisible surface. A pillow is also great for these purposes.
5) Put your elbows on the table. To bend a brush, to close fingers, imitating a goose’s head. Make "pecking" movements. Then turn the "goose head" left and right.
Shoulders and elbows
1) Get up straight. Hands apart, forming the letter "T". Now it is necessary to make rotational movements of the shoulders and forearms on its own axis.
2) Take the same position. According to the "time" bend your elbows, press them to your chest. On account of the "two" raise your arms above your head. Then return to the original position.
3) Lie down. Hands to lock and raise above your head. On inspiration, you need to turn this "design" from the hands to the left, then to the right. Continue 15 times.
Spine
1) Sit down. Hands relax. Press the chin to the chest, while bending the shoulders back.
2) Take a sitting position. Put your head on your chest. It is necessary to stretch the spine as much as possible, trying to get the floor with its crown.
3) Make everyone famous "bridge". To do this, lie on the floor, put your legs as close to the buttocks as possible. Get up on your arms and legs.
Legs
1) Legs apart and take a stable position on bent limbs. Make exercise "mill".
2) Get up. Stretch your legs so that one is in front, the other is fully straightened, behind. On the count of "one" touch the floor with your hand, on the count of "two" to return to the original position.
3) Sit down. Put one leg under you, straighten the other. Lean forward and bend your back.
4) With your hands on the floor, raise your leg back to the maximum available height.
5) Get up straight, bend your back, as if making a bow bow. Walk forward on fully extended legs.
The correct initial postures and elements of exercises for the development of flexibility are presented in the photo:
It is also recommended that you familiarize yourself with the video of exercises on developing flexibility:
The presented complex is suitable for both children and adults.
How to do flexibility development exercises correctly
There are many descriptions of flexibility development exercises, but few provide specific recommendations. Meanwhile, they are. Proper execution technique is the key to safety and efficiency. So what are the rules.
• Before starting exercise, it is recommended to warm up the muscles. For this, running, jumping rope, etc. are suitable.
• Do not be too zealous when doing. This is fraught with injuries.
• Sharp, jerky movements should be avoided. Is it dangerous.
• Exercises should be performed regularly, several times a day.
• All movements must be compensated: swing forward swing forward, etc.
• No need to chase the amplitude. Much more important is the constancy of the implementation of complexes. The amplitude increases gradually.
These complexes, coupled with the recommendations presented, are enough to maintain flexibility and plasticity at any age.
