There are various different types of exercises and stretches that one can perform in order to promote a more flexible body. Below is an example of such a workout, from Fitness magazine.

Get flexible in just 17 minutes

Here is a great 17-minute exercise to help you get flexible and reduce soreness, as recommended by Jennifer Huberty, PhD, an exercise physiologist at the University of Nebraska at Omaha.

Start with a warm up of doing brisk high-knee marching (five minutes). Then do the following stretches:

Toe-reach stretch

This stretch targets your hamstrings and is especially useful for people who stay seated for most of the day. Begin by sitting on the floor with your left leg lying straight in front of you. Your left knee should be slightly bent whilst your right leg should be bent out to the side and resting on the floor. Now gently reach for your toes and hold for 30 seconds before relaxing. Aim to complete three stretches, then switch legs and repeat.

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Hip-flexor stretch

This stretch targets the hip area. Start by lying (on your back) on the floor, ‘with your left leg bent, left foot flat, and bend your right knee out to the side so your right ankle is crossed over and resting on the lower left thigh. Grasp your left thigh with both hands and pull it towards you until you feel a comfortable stretch in your right hip, glutes, and outer thigh. Hold for 30 seconds; switch legs and repeat. Do three stretches per side’.

Side stretch

The side stretch targets your upper back as well as your waistline and can be performed by standing with your feet shoulder-width apart. Raise your arms over your head and interlock your fingers with your palms. Note that they should be facing upwards. Now, whilst keeping your middle centred, hinge at the waist to your right. Hold this position for 30 seconds before returning to the center. Reach up and hold for another 30 seconds. Thereafter, switch sides and repeat – doing just three stretches on each side.

Get a physical trainer

If you do not know where to start or how to put a suitable workout routine together for yourself, seek the assistance of a physical trainer. There may be many available at your local gym. You could also check out Fitness magazine for more exercises.

Consult your doctor

Always remember to consult with your doctor before starting any new exercise regime or making intense changes to your current one – especially if you suffer from any medical conditions and for some reason are required not to place your body or yourself under any form of stress or strain. In addition, you should always stop if you experience any discomfort.

Source: Fitness magazine

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