A 1-Minute Test Will Show How Flexible You Are............besteducationpage

- Lie down on a bench so that your shoulders hang down slightly from the sides. Bend your legs at the knees, and press your lower back down to the bench. Raise your straight arms up in the air, and start to move them slowly behind your head. Do not bend your arms at the elbows.

- Sit on a chair with your side facing a mirror. Bring your arms to the sides, and bend them at the elbows so that they create a 90º angle. Without changing the angle, move your palms as far back as they can go. After that, reposition your arms so that the tips of your fingers are directed at the floor. Try to move your palms back as far as you can.

- Stand on your knees, and put your arms in front of you so that both of your elbows and palms are on the floor. Try to spread your knees as far as you can. Your shins should be at a 90º angle to your thighs.

- Standing hamstring stretch will help you stretch your calves, hamstrings, glutes, neck, and back.

- If you need to make your shoulders, back, triceps, and neck more flexible, try triceps stretch. An effective exercise that will stretch your glutes, hips, thighs, and back is the butterfly stretch.

- The lunging hip flexor stretch will help you stretch your glutes, hips, and quads. Sphinx Pose allows you to gently stretch your lower back. On top of that, when you do this exercise, you make your abs work.

- If your muscles have to strain to keep you balanced while you're opening that hamstring, you won't get good results.

- This is why it's better to go with a comfortable position. Make sure you can spend enough time in this position. Only after that should you start to stretch your body.

- When doing your stretching exercises, concentrate on your breathing rather than your muscles. This is a great way to get rid of tension.

- Try to move more rather than being static. When you get into a position, don't try to go deeper and deeper into the bend. Instead, relax, and start moving.

stretching is an effective way to keep

your muscles healthy it makes them

stronger and increases your flexibility

first of all let's take a test that will

show how flexible your shoulder joints

thigh muscles and rotator cuffs are to

find out you'll need to do a couple of

special exercises shoulder joints lie

down on a bench so that your shoulders

hang down slightly from the sides bend

your legs at the knees and press your

lower back down to the bench remember

that you shouldn't arch your back raise

your straight arms up in the air and

start to move them slowly behind your

head do not bend your arms at the elbows

normal result you've done okay if both

of your palms went lower than the

surface of the bench good result you are

pretty flexible if both of your elbows

reach lower than the bench great result

Wow

your palms touch the floor are you a

yogi rotator cuffs sit on a chair with

your side facing a mirror bring your

arms to the sides and bend them in the

elbow so that they create a 90 degree

angle without changing the angle move

your palms back as far as they can go

after that reposition your arms so that

the tips of your fingers are directed at

the floor try to move your palms back as

far as you can

normal result at the highest point your

palms are level with your ears at the

lowest point your palms are next to the

central vertical line of your body good

result your palms have passed the

central vertical line of your body both

at the highest and lowest point great

result you managed to move your palms

far behind your back both at the highest

and lowest points have you been

practicing thigh muscles stand on your

knees and put your arms in front of you

so that both of your elbows and palms

are on the floor try to spread your

knees as far as you can your shins

should be at a 90 degree angle to your

thighs

normal results your result isn't bad if

there's a 100 degree to 110 degree angle

between your thighs good result you're

doing pretty well if the angle between

your thighs is 130 degrees to 150

degrees great result your thighs are

almost lying on the floor and the angle

between them is no less than 180 degrees

you're about to do the center splits

your flexibility is enviable even if

your results weren't that amazing there

are some ways to improve your stretching

abilities there are effective exercises

and recommendations that will help you

become more flexible one standing

hamstring stretch stand with your knees

slightly bent and your arms at your

sides your feet should be hip-width

apart

exhale and bend forward lower your head

toward the floor all the while you

should keep your shoulders and neck

relaxed hug the backs of your legs with

your arms and stay in this position for

one to two minutes after you finish bend

your knees and roll up this exercise

will help you stretch your calves

hamstrings glutes neck and back to

tricep stretch if you need to make your

shoulders back triceps and neck more

flexible try the following exercise you

can kneel sit on the floor or stand

straight with your feet hip-width apart

whichever feels more comfortable extend

your arms overhead bend your left elbow

and try to touch your back at the top in

the middle with your left hand grasp

below your left elbow with your right

hand start to pull your left elbow

gently toward your head and down after

doing this for about 30 seconds switch

sides repeat the exercise for the right

arm 3 butterfly stretch an effective

exercise that will stretch your glutes

hips thighs and back is the butterfly

stretch

sit down on the floor your knees should

be bent and the soles of your feet

should be pressed together while holding

your feet or ankles with your hands

steadily lower your body toward your

feet at the same time you should be

pressing your knees down to the floor if

you can't bend over just press your

knees down stay in this position for 30

seconds to 2 minutes

for lunging hip flexor stretch kneel on

your left knee and position your right

foot in front of you your right leg

should be bent at the knee lean forward

and move your left hip toward the floor

by squeezing your butt you'll get a

better stretch stay in this position for

30 seconds to two minutes switch sides

and repeat this exercise the lunging hip

flexor stretch will help you stretch

your gluts hips and quads 5 need a chest

stretch this exercise will help you

stretch your hamstrings hips and lower

back lie down on the floor on your back

and extend your legs pull your right

knee toward your chest at the same time

your left leg should be straight your

lower back should be pressed to the

floor stay in this position for 30

seconds to 2 minutes switch sides and

repeat this exercise for your left leg 6

Sphinx pose according to Shanna Tyler a

new york-based

yoga instructor this exercise allows you

to gently stretch your lower back on top

of that when you do this exercise you

make your abs work lie down on your

stomach your legs should be stretched

out behind you your elbows should be

positioned right under your shoulders

and your forearms should be on the floor

slowly lift your chest off the floor

your shoulders should be relaxed as you

press your thighs and hips into the

floor move up to feel a pleasant stretch

in the lower back region if you start to

feel any discomfort stop immediately 7

frog stretch this type of stretch

targets tight spots in the groin in hip

areas in addition it helps to get rid of

lower back pain

get down on all fours your knees should

be wider than shoulder-width apart your

toes should be turned out and the inner

edges of your feet should lie flat on

the floor move your hips back toward

your heels be careful not to over strain

your muscles if you can try to get a

deeper stretch by moving from your arms

to your forearms all this position for

30 seconds to 2 minutes these exercises

that develop your flexibility are great

but your attitude to your stretching

workouts makes a difference as well

before you start training try to

persuade your body that nothing

extraordinary is happening if your

muscles have to strain to keep you

balanced while you're opening that

hamstring you won't get good results

this is why it's better to go with a

comfortable position make sure you can

spend enough time in this position only

after that should you start to stretch

your body when doing your stretching

exercises concentrate on your breathing

rather than your muscles this is a great

way to get rid of tension as soon as

your body relaxes your breathing will

start to move you and this will help

your progress don't try too hard and

avoid extreme positions there must be a

healthy balance between strength and

flexibility unfortunately people with

hyper flexibility such as performance

artists or dancers often have a reduced

athletic capacity plus most of them

suffer from chronic pains and undergo

surgeries as they grow older find your

perfect point and don't try to over

strain your body try to move rather than

being static when you get into a

position don't try to go deeper and

deeper into the bend

instead relax and start moving allow

your body to bend at the knees sway a

bit from side to side change your stance

and look for positions in which you feel

more stable by experimenting you won't

stress out your body are you happy with

the results of the test tell us in the

comments below if you're going to

improve your flexibility remember to hit

the like button share this video with

your friends and subscribe to this

channel to join us

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