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Everyone should include at least one flexibility exercise every time they workout as this is one component of fitness that is often overlooked but is incredibly important.
One really great flexibility exercise to include in your program is a simple hamstring stretch.
Anyone with a desk job tends to have really tight hamstring muscles since they are sitting all day long so it is particularly important for them. To perform this, simply lay sitting on the ground and reach forward with your hands towards your toes or alternatively, while standing, bend over and try and touch your fingers to the floor.
A second flexibility exercise that is useful is a lower back stretch. This will help to reduce the tension experienced in the lower back and prevent back pain.
To perform it, sit on your heels on the floor, knees facing forward and reach arms as far out on the floor as possible. Your back should take on a curved shape resembling that of a cat.
Something to remember is that it's best to always do your stretching when your muscles are warmed up. If you don't you will risk tearing a muscle or ligament and this will cause considerable pain and involve a lengthy healing process.
Stretching is a great way to cool-down after your workout as it will help bring the heart rate back down and reduce your chances of muscle soreness from lifting weights. Devoting 10-15 minutes to it will be well worth the time in effort.
While you may not notice many aesthetic benefits from it, you will notice that you feel much better and regular activities are easier since you are more limber and your range of motion is increased.
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