Flexibility

There are two main types of stretches that we need to do regularly:
Static and dynamic stretches.
They both serve a necessary purpose for proper health and fitness.
Static stretches are done with fast movements whereas dynamic is at a slower and more methodical pace.
Do static stretches before starting an exercises routine. This is the best way to warm up the body and get the blood flowing.
Dynamic stretches are good to keep the joints and muscles flexible. Doing Yoga is a good example of dynamic stretches. Proper range of motion and form is important to do these.
Be sure to do these flexibility moves often.

Lately I have been suffering from lower back discomfort as well as range of motion in my shoulder and hips. I found a stretch that will improve mobility in these body parts. It’s called the Scorpion stretch.
To do it
- Lie face down on the floor with arms stretched out to the sides and legs extended.
- Lift legs to a 90-degree angle
- Bring right leg over the left and try to touch it to the floor
- From here either hold that position for 10 seconds or immediately return to starting position.
- Repeat for the other side.
Do these two days per week to help with proper lower body flexion.

Stretching is one of the most beneficial and overlooked forms of exercise. It incorporates most of our major body’s muscles and joints. And offers many benefits. Some of these are:
- Improve balance and prevention of falls and trips.
- Reduce risk of injury
- Reduce inflammation
- When practiced often it can be a form of meditation
Here are some tips for stretching safely:
- Never stretch to where you are in pain
- Hold each stretch for 20 to 30 seconds
- Do your stretches slow and methodically
- Do a full body routine – head to foot
- Build on the previous stretches – try to increase range of motion over time
- Use correct form