Being flexible is a key part of being fit. It can help improve how you move, hold yourself, coordinate your muscles, and reduce the risk of injuries and muscle pain. Plus, it can help you maintain a great physique.
Stretching makes your body supple and able to move easier and deeper, strengthening your body and stabilizing your movements. You might wonder why some people are more flexible than others. While natural physical traits play a role, your training habits also matter a lot. For instance, athletes in activities like Brazilian jiu-jitsu, mixed martial arts, and dancing are typically more supple than those leading a sedentary life.
Why does age matter? Well, as we get older, we tend to lose some of our natural flexibility. Your body’s bone size and structure can also affect your flexibility, with larger bones often meaning less flexibility. Your body’s connective tissues and overall bulk also play a role.
Having trouble touching your toes straight-legged, while others seem to do it with ease? Don’t stress! The good news is, flexibility can be improved.
Why should you care about flexibility?
1) It Lessens Injury Risk: Ever hurt yourself reaching over to turn off the light or when awkwardly bending to get into bed? Increased flexibility can help you avoid these annoying injuries. Regular stretching, alongside strength conditioning, can also reduce your risk of sports injuries caused by overuse.
2) It Provides Body Awareness: Flexibility gives you a better understanding of your body’s capability, making you aware of your range of motion. So, when you struggle with stiff muscles, flexibility can be a real game-changer, making daily tasks and athletic activities easier.
3) It Boosts Posture and Balance: Whether you’re glued to your screen or spend hours on your phone, stretching can combat bad posture formed from these habits. Plus, staying flexible can also help you maintain balance, reducing injury risk even in older adults.
4) It Promotes Heart Health: Engaging in at least 30 minutes of daily stretching can help lower blood pressure more than walking! It also stretches your blood vessels, providing a bonus for your heart health.
5) It Reduces Pain: Flexibility can alleviate the pain caused by poor posture or injuries. It helps relax and extend your muscles, melting away the tension from sitting for long periods.
6) It Lifts Your Mood: Stretching not only eases your muscles but calms your mind. Mental relaxation goes a long way in maintaining overall well-being.
So, how do you effectively stretch for flexibility? It’s about consistent practice and regular exercise. But don’t let the myths about stretching confuse you. There are mainly two types:
a) Dynamic Stretching: Here, you active muscles through a range of motion without holding at the end. It’s a great warmup for workouts and improves long-term flexibility.
b) Static Stretching: In this kind, you get into a position and hold it for 20-30 seconds. However, it may not always be effective or necessary as a warmup.
Starting your stretching routine doesn’t have to be overwhelming. Focus on critical areas for mobility like your calves, hamstrings, hip flexors, pelvis, quadriceps, and your neck, shoulder & lower back. Aim to stretch at least 3-5 days a week.
Remember, consistency is key. It may take weeks or months to loosen up your stiff muscles. Once you reach an ideal level of flexibility, continue the routine to maintain it.
Several poses can help improve flexibility. Try holding the following for at least 30 seconds each:
– Downward-Facing Dog: works shoulders, hamstrings, buttocks, thighs, and upper arms.
– Sun Salutations: strengthens abs, thighs, back, neck, and hamstrings.
– Triangle Pose: conditions oblique, back, hamstrings, buttocks, and thighs.
– Intense Side Stretch Pose: focuses on thighs, back, hamstrings, and pelvic muscles.
– Two-knee Pull: Works on back, neck, abs, and chest muscles.
– Extended Puppy Pose: Works on neck, shoulders, upper arms, and back.
Keep practicing, and remember, flexibility can always be improved!
Sources:
Healthline, Harvard Health Publishing, Ace Fitness, Livestrong.
