Stretching exercises benefits for women

Flexibility exercises for women

Exercising, especially with losing weight – if you need to – is an ideal way to maintain flexibility as we age. Sports are anti-inflammatory and help loosen stiff muscles through a range of stretching and strengthening exercises. It also helps lubricate joints and breaks down small scars that form at the microscopic level in the soft tissues, which increases their stiffness with age.

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Here are examples of flexibility exercises for women that are easy to do and are suitable for different levels of fitness:

Shoulder rolls

After standing straight, feet apart and your arms at your sides, roll your shoulders up, back, and down. Your thumb should point forward as you begin the movement, palms pointing forward, and elbows slightly bent, as you complete each shoulder roll. Then, reverse the movement so that you move your shoulders forward, down, back, and up. Repeat the exercise several times.

lateral bend

Start standing straight with your feet wide apart, keeping your legs straight, and your right foot to the side. Then, extend your arms at chest level, torso facing forward. Slowly bend your right knee and lower yourself to the right side, ensuring that your feet are wide enough so that your knee does not extend beyond the line of your toes. At the same time, tilt your entire body to the right, keeping the spine straight and arms extended. Slide down, sideways, as far as you can, extending your right hand toward the floor and your left hand toward the ceiling.

Try to hold for 15-30 seconds. You should feel a stretch in your right hamstring, left thigh, left waist, chest, and in front of the shoulders. Finally, slowly return to the starting position, and repeat on the left side.

lower back exercise

Lie on your back, keeping your legs roughly straight, and your arms outstretched on the floor in a crossed position. Exhale and raise both knees toward your chest. Inhale, and feel the air expand your chest. Then, exhale and drop both knees to your right. Keep your shoulders in contact with the floor and turn your head to the left. Then, inhale and bring your knees back to your chest. Exhale and repeat to the left. Try to keep your arms and shoulders down, but feel that your pelvic area is spinning freely.

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chest filling

Stand straight with your arms wide open, tilt your head back and push your chest forward. Take a deep breath. Exhale, and as you do this, bend your head to your chest, and grab the upper part of your arm with the opposite hand as if you are hugging yourself, arching your back forward.

hamstring stretch

Stand with your feet slightly less than shoulder width apart, feet forward. Take a step forward with your left foot. Bend your left foot towards you. Bend forward at your hips and place your hands on your left thigh. Keep your left leg straight as you bend your right knee slightly. Feel the stretch along the left hamstring. Hold for 30-60 seconds, then switch.

Neck and shoulder release

Sit straight with your shoulders relaxed, and tighten your stomach and back muscles. Slowly place your right ear over your right shoulder, feeling the stretch on the side of the neck. And hold for 30 seconds. Repeat the exercise on the other side.

A note from “”: If you suffer from a certain disease or take certain medications, it is recommended to consult a doctor, before doing some exercise.

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