For health and fitness it is indispensable to train strength as well as endurance regularly. However, flexibility and coordination should not be forgotten. Here you will learn why you should not neglect these two aspects, how to train them best and what benefits you will get from it.
Flexibility & mobility as a counterbalance to constant sitting
The majority of our society spends most of the day sitting. It is well known that this has negative effects. The most common consequences include pain, poor posture and shortened muscles. In addition to sufficient and regular exercise, flexibility and mobility training can help.
Furthermore, flexibility, that is the stretching ability of the muscles, is an important part of physical fitness because it helps us stay mobile and ensures that the joints run smoothly. What happens when flexibility training and stretching are neglected becomes apparent sometimes sooner, sometimes later, for example when putting on shoes is no longer as easy as it was in younger years. Flexibility also provides stability and reduces the risk of injury. For athletes and all fitness freaks, flexibility is also an important element of training success, as it allows the muscles to optimally develop and transfer their power.
How to train your flexibility
A sport in which flexibility improves from session to session is yoga. The various poses involve stretching the muscles or rotating around the axis of the spine. If you don’t feel like doing yoga, you can promote flexibility through classical exercises. There are two methods to choose from. On the one hand, dynamic stretching exercises, in which rhythmic movements are performed slowly and in a controlled manner, help. Examples include shoulder or arm circles or leg swings.
On the other hand, static stretching can be used. This involves assuming a specific posture and holding it for 20 to 30 seconds. A classic is the long sit, where you bend forward and grab your shins or feet. No matter which method you choose, your body will thank you and after a few days you will notice progress.
Coordinative skills
Coordination is the ability to control movements in a targeted manner and to perform them precisely and harmoniously. This includes balance, reaction speed, rhythm and spatial orientation. The interaction of the motor nerves and the fine-tuning of the individual muscles are decisive for this. Just like flexibility, coordination helps us to get through everyday life more easily, to master combined movements such as freehand cycling while putting on a jacket. In addition, coordination allows us to muster a higher level of strength, as the muscles work together optimally, movement sequences are executed in a more controlled manner and the body is more stable. This stability as well as balance, which are trained through coordination exercises, have been proven to serve as effective fall prevention and reduce the risk of injury.
How to train your coordination
Since coordination encompasses many skills, it also offers some ways to train them. Balance exercises can be done anytime and anywhere. For this, you just have to stand on one leg, close your eyes and try to keep your balance. If that’s too easy for you, you can do it by circling your arms, one forward and the other backward. Balancing over a beam or a slackline also promotes a sense of balance. The factors of stability, body awareness and rhythm are also excellently promoted by dancing, and a classic coordination exercise is juggling. A current trend are so-called balance boards, on which you have to balance your stand. The training possibilities are, just like those for flexibility, diverse and the main thing is to counteract the natural degeneration with regular exercises.
