Flexibility training can benefit nearly everyone. Being flexible is important no matter if you consider yourself to be physically active or not. According to the American Council on Exercise, being flexible allows for greater movement and better posture, improves your physical and mental relaxation, relieves muscle tension and soreness, and reduces the risk for injury. To improve your flexibility, follow some basic guidelines. Speak to your doctor before engaging in any type of flexibility training program.
Before Stretching
You should always warm up your muscles before stretching them. According to MayoClinic.com, you can risk injury if you stretch cold muscles. Perform some type of low-intensity aerobic activity for five to 10 minutes to get your heart rate up and to increase the blood flow to your muscles. Aerobic warm up exercises you can do include a slow jog, jumping rope at a moderate pace and walking. If you strength train or partake in short, intense bouts of physical activity, such as sprinting, stretching afterward is more beneficial than doing it beforehand.
Flexibility Training
Stretching does not always get the attention it deserves, considering its health benefits and ability to improve your athletic performance. Make stretching one of the primary parts of your fitness routine. Dedicate at least 30 minutes three times a week to stretching. If you are pressed for time after a workout, give yourself at the very least five minutes for a proper stretching routine, as some stretching is better than no stretching at all. Hold each stretch for 10 to 30 seconds and avoid bouncing when stretching. Only stretch a muscle as far as it is comfortable for you to do so and remember to breath deeply as you stretch.
Yoga Classes
Yoga is ideal for improving your flexibility, and by taking a class, you are dedicating a considerable amount of time to becoming more flexible. The various movements and positions yoga incorporates are not necessarily always thought of as traditional stretches, and this is one of the things that makes yoga an enjoyable and interesting activity. Certain yoga movements are challenging and can be painful if you're not flexible enough to perform them, however. Enroll in a yoga class that suits your flexibility level. Then, work your way up in difficulty as you become accustomed to different yoga movements.
Tips
Stretching is not something that can be done only at the gym, a yoga class or before a run. You can do flexibility training at different times of the day. Morning is an ideal time to perform some basic stretches that can help energize you. While still in bed, sit up and extend your arms above your head to stretch your back and shoulders. Point your toes forward and rotate your ankles to get blood flowing in the feet. You can also perform stretches while taking a bath. The warm water makes your muscles pliable, enabling you to stretch them easily. While in the tub, perform toe touches and hamstring stretches by pulling your knees toward your chest with your hands, one knee at a time.
Member Comments