A 1-Minute Test Will Show How Flexible You Are

Health experts believe that regular stretching not only increases your muscle flexibility, but it can also ease the feeling of tightness, prevent injuries throughout the day, and improve your blood circulation. And the more flexible you are, the better your joints feel! So if you want to energize your body and mind for the day ahead, you can perform a set of simple but effective exercises that will only take a few minutes of your precious time.

But 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.

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12 Stretches You Can Do at Home to Burn Fat https://www.youtube.com/watch?v=6tTySC7ZXgA
1-Minute Exercises to Improve Posture and Reduce Back Pain https://www.youtube.com/watch?v=x_WJ5cotyfE&

TIMESTAMPS:
The test
Shoulder joints 0:22
Rotator cuffs 1:02
Thigh muscles 1:48
Exercises
Standing Hamstring Stretch 2:39
Triceps Stretch 3:09
Butterfly Stretch 3:45
Lunging Hip Flexor Stretch 4:16
Knee to Chest Stretch 4:45
Sphinx Pose 5:12
Frog Stretch 5:53
Recommendations 6:36

Music by Epidemic Sound https://www.epidemicsound.com/

SUMMARY:
– 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.

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