See the best attitudes to increase your flexibility

Flexibility and regular exercises help maintain your breadth of movement with age, and with this your joints are more preserved, less pain and less wear and tear. Some studies have shown that regular stretching can help keep your hips, knees, shoulders and ankles more flexible with age.

It is important to observe your posture at work and in daily activities, as poor posture causes muscle shortening, which generates pain and loss of joint amplitude. Regular stretching of the muscles that are shortened can relieve and prevent chronic pain.

Here are some tips to improve your flexibility:

• Do static stretching (holding still) for 20 to 30 seconds at each position. Remember to stretch all the large muscle groups
• Dynamic stretches are great for starting your workouts in the gym, it produces a joint warm-up by preparing the muscles and joints for the workout session. Examples of dynamic stretches: Rotating arms, crossing a thigh in front of the hip, crossing the arms in front of the body
• Avoid static stretching before your workouts. It can slow down your performance, and some studies point out that it tires the muscles. The dynamic stretches are the most indicated. You should warm up by doing dynamic stretches, which are like your exercise, but to a lesser extent. A good warm up before a race can be a hike, educational run, leg movement, squats, rope jumping. The secret is to start slowly and gradually increase the pace
• In bodybuilding you can make circular movements with your arms, hip and thigh movements (dynamic stretches), or start multi-joint exercises (involving more than one joint) very low, just to warm up
• When you finish your workout, now is the time for static stretching. We are more flexible after exercise because there has been increased circulation to the muscles and joints. If you do static stretches, you will get the maximum benefit from now with them. After a running or bodybuilding workout, you can walk a little to slow down the pace. So you should do some stretches
• Sports that work quite flexibly are dances, fights, Olympic gymnastics. But in all modalities we can include exercises to improve our flexibility
• Try stretching whenever you can, when you wake up at work after driving for a long time before bed. This will decrease your muscle shortening, and will bring more joint amplitude, helping you feel less pain, staying younger over the years, and preserving your joints.

Stretching should be included in your regular exercise program and in your daily routine , being very valid for the improvement of its flexibility.

Meditation can be beneficial to runners

Individual sports such as running depend on in much of the practitioner's mental state, especially when it comes to great distances. Patience, balance, and concentration become important tools for body control and fatigue. In this sense, the most common activities for acquiring such skills are yoga, martial arts, and meditative practices in philosophies such as Buddhism, for example.

(Fitness)

Understand how injuries occur in football

The subject comes to the field whenever any athlete ends up on the cover of the newspapers, injured. But whoever thinks that only professional players are liable to suffer because of football is mistaken. Men's favorite sport is an injury factory. The rhythm of the game and falls require a lot of muscles, so the need to strengthen them.

(Fitness)