Many people believe that flexibility is an innate quality, and if you didn’t do gymnastics as a child, it’s too late. But this is a misconception. Flexibility is a skill that can be developed at any age. Even 10 minutes of stretching a day can change your body and well-being.
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Regular stretching improves joint mobility, reduces the risk of injury, reduces muscle tension and improves posture. This is especially important for those who sit a lot: office workers, drivers, students. Stretching “opens up” the body, which is slouched and tense.
Start with dynamic stretching before training — movements with amplitude: arm circles, bends, lunges. It prepares the muscles for the load. After training — static stretching: holding the pose for 20-30 seconds. It helps to relax and recover.
Focus on key areas: lower back, hips, shoulders, neck, calves. For example, the “butterfly pose” for the hip joints, forward bends for the back, triceps stretch for the shoulders. Do the exercises slowly, without jerking.
Breathe deeply. Breathing is part of stretching. As you inhale, lengthen, as you exhale, deepen the pose. This helps the muscles relax and go deeper without pain.
