1. Reap the Benefits Everybody
Most people benefit from improved flexibility in their lower back, thighs and calves and require no immediate supervision. Those who have suffered injury or are undergoing physical therapy to rehabilitate their bodies, however, should adhere to a flexibility plan under the discretion of their doctor. Stretching can increase motor function and reduce chronic pain.
2. Flexibility can be Fun
Choose an activity that is fun to do and encourages flexibility. Yoga and martial arts are two types of exercises that focus on lengthening the muscles and tendons surrounding joints, thereby increasing flexibility. Likewise, actions that require deep breathing promote the flow of oxygen-rich blood to the muscles. If your body feels cramped after maintaining one posture for a prolonged period, be sure to move around to improve circulation. Those who sit at a desk or stand on their feet with little movement can benefit from the incorporation of gentle stretches into their daily routine.
3. Stretch the Right Way
Make stretching a habit to see the full benefits of improved flexibility. Before you stretch, however, warm up your body by performing a large-muscle activity, such as running in place or skipping rope. Warm muscles stretch more easily. Hold a stretch for 30 seconds and repeat it three times. Be certain that you feel tension while you stretch but not pain. If you feel pain while you stretch, you may increase the risk of damaging your muscles. Likewise, avoid "bouncing" while you stretch as doing so can tear your muscle fibers. Ask another person to help you stretch if your muscles feel particularly tight.
4. Do Something Different
Adopt alternative flexibility exercises in addition to your regular stretching. Self myofascial release combines flexibility training with massage. The patient places a foam roll underneath the targeted muscle and gently rolls on it until he locates a tender spot, at which point he rests his weight on the spot until the pain begins to decrease. Alternative therapists embrace myofascial release techniques as a means to reduce chronic pain and rehabilitate injuries.
5. Slowly Improves Flexibility
Have patience while improving your flexibility. Stretching is a slow and methodical process, so you should exercise caution to avoid pulling or tearing a muscle or hyperextending a joint such as your hips or shoulders. The good thing about stretching is that you can practice it almost anywhere and at any time. Make a habit of stretching your lower body while you watch television or stretch your neck, shoulders and hands as you sit in traffic.
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