It may appear as though you are either born flexible or you are not. You can observe it in action by walking into any yoga class. One group of students can effortlessly bend, twist, and touch their toes, while the other group primarily relies on straps, blocks, and bent knees to achieve each posture and position. Don’t give up if you belong to a group that isn’t very flexible. Some people are naturally more flexible than others, and even if you haven’t touched your toes in years, it is still possible to increase your flexibility. Find out how to increase your flexibility by following the advice below.
Consider Foam Rolling
According to studies, stretching traditionally and using a foam roller both increase short-term flexibility. For instance, applying a foam roller to your thigh can enhance flexibility and promote blood flow to the muscles. Simply bounce your leg from side to side on the roller a few times after rolling upward and downward on your thigh a few times. Other myofascial equipment includes percussion instruments, massage balls, and sticks and balls. Tight tissues can be released by self-myofascial release in just a few minutes.
Warm Up Before Working Out
More dynamic warm-ups should be performed before exercising than static stretching. This way, the bone joint health is improved, and muscles, tendons, and ligaments become more elastic as a result of the fluid that is brought to them. Recent research demonstrates that dynamic stretching is more efficient at helping your muscles get ready for sporting activities like running or muscle building. Jumping jacks, squats, lunges, and push-ups are a few examples of active warm-ups. Your body warms up by performing 2-3 sets of 25 repetitions.
Maintain Good Posture
Concentrating on posture correction, one of the best ways to increase flexibility is to stand up straighter. Your muscles are in an abnormal position whenever you move with your head in front of your body and your shoulders rounded forward, such as when you are driving, sitting, texting, or using a computer. Simply sitting up straighter will fix it. Your shoulders should be stacked over your hips, and your ears should be stacked over them.
Stretching Regularly
Your flexibility won’t magically become better overnight. It usually happens as a result of consistent stretching over time. Therefore, attempting to incorporate stretching into your everyday routine may be beneficial. If you start stretching for just 5 minutes a day, you might be astonished at how much your flexibility improves. Static stretching and dynamic stretching are the two most popular methods of stretching that have been shown to improve flexibility.
Static stretching entails finding a position to sit, stand, or lie in that enables a particular muscle or set of muscles to be extended to their fullest length for a period of time, typically up to 30 seconds. Static stretches should never be performed before exercise while your muscles are cold, according to health experts, as you risk injuring yourself. Try static stretches as an alternative after a warm-up.
If done correctly, stretching can be an efficient way to warm up muscles and improve flexibility before an exercise program. Dynamic stretches are useful in this situation. The movements used in dynamic stretches are comparable to those used during a workout session. With them, the stretch posture is not maintained, but your muscles and joints will still repeatedly move through their full range of motion. Warming up your muscles and increasing blood flow throughout the body aid in preparing your body for exercise.
Yoga
When it comes to flexibility, yoga tops the list. Whatever your aspirations are in terms of flexibility, yoga has something to offer everyone. If flexibility is your main concern, Yin or Hatha yoga can be a wonderful place to start. With a focus on deeply extending out, breathing, and overall unwinding, yin yoga moves at a different pace.
Learn to Breathe Properly
Many people have a tendency to breathe more deeply through their rib cage during or after an exercise. This tendency, which is a significant reason why people experience tension or discomfort in their shoulders, gets worse under stress. Work on taking deeper, more controlled breaths for 4-6 seconds in and 6-8 seconds out during your stretching routine. Make an effort to lift your tummy and maintain a comfortable posture. By doing so, you can strengthen your diaphragm and teach your body how to breathe properly.
Are you willing to implement some of these ideas? Consistency is the key to flexibility, as it is to anything worthwhile in life. Create a plan, make it a habit, then follow it through.