There is no age limit for increasing your flexibility. It doesn't matter if you're 22 years old or 65; you can benefit from the added range of motion by participating in a regular stretching routine. It's possible that improving your flexibility will decrease your risk of injury, but some experts say injury rates do not increase or decrease after stretching. Other experts argue that tight muscles result in injuries, so increasing the flexibility of ligaments and muscles prevents injuries. Therefore, stretch with caution and consult with your doctor if you have any injuries.
Step 1
Stretch your major muscles groups every day for 15 minutes. Stretches are held for 30 seconds and are done after warming your muscles. Walk or jog for 10 minutes prior to your stretching routine. Stretching should be separate from your pre-workout warm-up routine.
Step 2
Do static stretches to increase your range of motion. Get into position to stretch a group of muscles and slowly move deeper into the stretch so tension is placed on the targeted muscle group. Static stretches are performed with controlled movement. If you feel pain while stretching, release the amount of tension on the muscle until the pain disappears and then hold the stretch. To stretch your quadriceps with a static stretch, stand with your feet flat on the floor. Bend your left knee so your foot moves toward your buttocks and grasp your left ankle with your left hand. Pull your foot closer to your buttocks until you feel tension in your quadriceps and hold the stretch for 30 seconds. Repeat on the opposite side.
Step 3
Perform active stretches to increase the tension of your stretch. For example, lie on your back with your knees bent and your feet flat on the floor. Lift your feet off the ground, moving your knees to your chest. You will feel the stretch in your lower back and hips. You become active in the stretch if you hug your knees and pull them closer to your chest. This increases the intensity of the stretch and also includes other muscle groups, such as areas of your upper back and shoulders.
Step 4
Challenge yourself by increasing the tension of your stretch. If pain is not present, ease deeper into a stretch and hold the stretch. Try to stretch a little farther every day. It may take several weeks before you notice your flexibility improving.
Step 5
Participate in yoga or Pilates. The workouts have exercises designed to improve your flexibility. These classes are often broken into beginner, intermediate and advanced classes, so you can choose the level based on your expertise and comfort zone. If you're uncomfortable in a gym setting, follow yoga or Pilates DVDs at home.
Tips and Warnings
- Dress appropriately for stretching. Yoga pants or sweat pants with a T-shirt or tank top will allow a higher degree of movement while stretching than jeans or business clothing. Have a friend assist you with stretches by slowly pushing or pulling on your body to help increase the intensity of your stretch. Be sure you choose a person you trust to stop the stretch if you feel pain.
- Do not bounce while stretching. Bouncing creates small tears in the muscle, and as these tears heal, the muscle tightens. Overstretching your muscle can result in a muscle strain injury.
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