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Ejercicios de flexibilidad estática para mejorar tu estado físico

Benefits of static flexibility and recommended exercises

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The importance of flexibility in maintaining physical fitness is becoming increasingly relevant. For years, other aspects of physical activity and sport, such as strength, cardio or muscle development, have been given more priority.

However, more and more studies are giving flexibility a key role in preventing injuries and improving muscle capacity by being able to perform the full range of movements.

In this article we explain exactly what is meant by flexibility and what types there are, to focus more on static flexibility and its benefits.

What is flexibility?

Flexibility is the ability of the joints to allow us to perform movements with some part of our body reaching the greatest possible amplitude, returning to its original state and regaining its shape.

It is necessary to exercise it in order to maintain and/or improve our range of articular amplitude and prevent the inevitable loss of this physical capacity that reaches its highest values at an early age and decreases with the passing of the years.

flexibilidad estática

There are two types of factors that condition our flexibility.

  • Intrinsic factors: type of joint, bone structure, elasticity of muscles, ligaments and tendons, muscle mass, fat tissue, muscle contraction and relaxation capacity and joint temperature.
  • Extrinsic factors: gender, age, lifestyle (active or sedentary), genetic inheritance, time of day and environmental temperature.

Stretching is the exercise we do to work on flexibility and take advantage of the benefits of taking care of it, both in daily life and in sports practice.

  • In everyday life, flexibility prevents the degeneration of structures that remain inactive for hours, for example, if we spend almost all day sitting in front of the computer, and allows us to maintain functional autonomy, which is so important as we grow older so as not to generate situations of dependence.
  • In terms of physical activity, working on flexibility prevents many muscle injuries and provides greater mechanical efficiency, aiding recovery from injuries that require a joint to be immobilized for a period of time.

What is static flexibility?

We distinguish between two types of flexibility.

  • Static flexibility: A stretching position is maintained for a given time. It can be active, when it is our own strength that acts on the stretch, or passive, when we stretch thanks to an external force, for example, if another person helps us.
  • Dynamic flexibility: The joint mobility exercise is practiced in movement with repetitions of contraction and relaxation, with the possibility of increasing strength and intensity.

Purpose of static flexibility

Static stretching is the best way to increase flexibility. The best time to do them is at the end of a workout to calm down and relax the muscles, reducing the muscle shortening caused by the activity and favoring the elimination of toxins and waste that have been generated.

You can promote muscle relaxation after exercise with a joint gel for athletes such as ORGONO Sport Gel to reduce the overloading of tendons and joints and improve their resistance and elasticity.

After high-intensity physical exertion, Orgono G7 Sports Recovery Cream cold gel for muscle recovery is particularly suitable for strength and aerobic training to improve circulation and optimize oxygenation and nutrition of the muscles being worked.

Orgono Sport Gel 50ml

Regenerating body gel composed of organic silica. Ideal for sportsmen and women and sustaining great physical strain.

Orgono G7 Sport Recovery Cream 200 ml

Recovery of joints and muscles after physical effort and training, where muscle work is more direct (strength and aerobic activity), helping to oxygenate the muscles and recover overloads

Benefits of exercises that work on static flexibility

Working on static flexibility brings us many benefits in the moment and in the long term. We tell you about them.

  • Increases joint travel by increasing the extensibility of the ligaments and joint capsule.
  • It improves the elongation of the muscles, allowing them to develop their full range of motion without shortening.
  • Contributes to better posture control. 
  • Improves the physical condition of people with a sedentary lifestyle.
  • Delays joint ageing and prevents joint and muscle injuries.
  • It relieves tension and relaxes us.

Maintain and improve your flexibility by taking silicon orally. Silicon is an essential trace element for cell regeneration through the production of collagen and elastin.

Elastin is a component of muscle tissue, as well as of the osteoarticular system (bones and cartilage) that provides flexibility and strength, supporting and holding collagen fibres in place.

The muscle and joint wellness provided by Silicium G7 Original is the best ally of your exercise routine.

Recommended exercises to work on static flexibility

We show you some exercises to work on the static flexibility of different muscle groups.

Collar

Standing with your back straight, raise one arm above your head. Bend it until you bring your hand to your opposite temple and gently push your head towards your shoulder for as long as you can, holding the position for 15 to 30 seconds. Slowly return to the starting position and repeat the exercise on the opposite side.

Shoulders

Standing with your back straight, stretch your right arm out in front of you and bring it to the left across your body. Next, place your left hand on the upper part of your right arm, almost at shoulder height, and hold the position for 15 to 30 seconds. Slowly return to the starting position and repeat the exercise with the opposite arm.

flexibilidad estática beneficios

Undercarriage

Opens the hips and stretches the thigh muscles. Promotes flexibility of the ankles and knees.

Sit on the floor with your legs stretched out in front of you, keeping your back straight. Place your palms on the floor a little behind your hips. Next, bend your right knee and place your foot on top of your left leg with the sole of your foot facing upwards, bringing your instep as close to your hip as you can. Then cross your left leg, resting the foot of this leg close to the right side of your hip. Hold the position for 15 to 30 seconds and slowly undo the pose back to the original position.

If, at the beginning, this stretch is too difficult for you, you can do it with only one leg and then with the other.

Stretching of abductors and hamstrings.

Standing, spread your legs apart. Bend your right leg and rest your right arm on it, supporting the weight of your body. Keep your left arm and leg fully straight. Turn your left arm towards the tip of your right foot and hold the position for 15 to 30 seconds. Slowly return to the starting position and repeat the exercise on the opposite side.

Quadriceps stretching.

Standing with your back straight, bend your right leg backwards, bringing your heel to your buttock. Hold the position for 15 to 30 seconds and return to the beginning. Repeat with the other leg.

Static flexibility improves physical performance

Working on flexibility is the best way to maintain our body’s ability to move. Static flexibility exercises help to improve recovery after exercise and to maintain the capacity of joints and tendons, avoiding the stiffness that comes with age.

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