A flexible body allows you to reach, move and perform intricate maneuvers with your body. Flexibility is an asset in strenuous athletics and dance as well as in normal everyday activities. Increased flexibility allows you to perform all physical endeavors more easily. If you are not particularly flexible, there is no need to worry, however, as it is possible to increase flexibility by employing some simple measures.
Warm Up
It is important to warm up your muscles before you begin a flexibility-increasing workout. Start with some gentle jogging in place. Swing your arms in time with your steps. Raise your heart rate by gradually increasing the pace. Your muscles should be warmed up before you stretch them to aid in preventing injuries and to get the most from your stretches. If you like, you can perform a full aerobic workout for 20 minutes prior to your flexibility program.
Focus
The Mayo Clinic recommends that you focus your flexibility exercises on the major muscle groups of the body. These are your neck, shoulders, back, hips, thighs and calves. Many people make the mistake of only working their legs while neglecting the other major areas. The goal should be increasing flexibility in all areas in order to improve circulation, strength, reach and movement. It is a good idea, however, to pay special attention to areas that you use regularly in your specific vocation. For example, a cake decorator would want to carefully stretch the shoulders and arms to keep flexible for the job.
Stretching
Stretches are the key to improving your flexibility. You can do simple stretches at home by doing reaches and holding certain moves for several seconds. For example, you can incline your neck to the right for 20 seconds, then down, to the left and back, for the same intervals. Work from your head down or your feet up to make sure you stretch each area. Remember to focus on major muscle groups. Keep your motivation up by taking a yoga or Pilates class, as professional instruction in a group setting can be extremely beneficial.
Breathing
Breathing is important while stretching for added flexibility. It is common to catch yourself holding your breath along with your stretch, which is not helpful to your training. You need to breathe freely in order to keep the oxygen flowing throughout your body and to keep your mind clear. Focus on your breathing by counting your breaths while stretching until it becomes natural for you to breathe normally during your exercises.
Precautions
Stretching your body should be a pain-free exercise. Stop the exercise immediately if you feel any type of pain to help avoid injury. If pain continues after you stop the stretch, you may have an injury. See a physician to determine the nature and extent of any exercise-related condition. Do not neglect to have stretching injuries treated and do not return to your exercise without a doctor's consent. General soreness following a stretching program can be relieved by alternating cold and hot compresses on the affected areas.
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