Siga estas 4 regras de alongamento para maximizar sua flexibilidade –

Can you bend over and touch your toes? If not, you might be able to change that. You might think flexibility is something you’re born with — you either have it or you don’t. While your flexibility level does have ties to genetics (we can’t all be contortionists), you might be surprised to learn that you can build flexibility just as you can build strength, endurance or speed by stretching. It can also be one key to healthy aging, when you naturally lose some flexibility, but low-impact exercise options become most helpful. Just like anything else, developing flexibility takes practice. And it takes just as much consistency as does building muscle. It may not be easy at first, but soon enough you’ll relax into the feeling of a good stretch, knowing you’re doing what you can to improve your flexibility.

Below are a few key things to keep in mind as you get started. And of course: be sure to check in with your doctor with your flexibility-enhancing plans if you have limitations around exercise because of a health condition, or if you have any pain. And don’t strain yourself: Remember, slow and steady wins the race when it comes to improving flexibility.

• Flexibilidade pode ser desenvolvida através de alongamentos.
• Ela pode ajudar no envelhecimento saudável.
• A prática de exercícios de flexibilidade requer consistência.

Static stretches allow for deep, isolated stretching. Holding static stretches may be the simplest method to improve flexibility. Static stretching includes all flexibility exercises that involve holding a muscle in a stretched position for a substantial amount of time, usually around 30 seconds. This allows you to isolate and deeply stretch a muscle. Starting and ending your day with static stretches — just for 5 to 10 minutes — can make a big difference in how flexible your muscles feel on a daily basis.

• Alongamentos estáticos permitem alongamentos profundos.
• Alongamentos dinâmicos melhoram a mobilidade.
• Atividades de rotação influenciam a flexibilidade.