Flexibility is a measure of the range of motion, or the amount of movement possible, at a particular joint. Flexibility helps you enhance your efficiency of movement and your posture. Stiff muscles and body can lead to several injuries and put a lot of restrictions on your movements. There are people who are naturally flexible as compared to others. But for those of you who aren’t flexible, need not disappoint yourself. Certain exercises can be done to improve the flexibility of the body. They can be performed in the confinement of your home and do not take more than 10 minutes. A few simple tips and you can too have a flexible body. Read on further to know how you can increase your flexibility.
Tips On Improving Your Flexibility
- To begin with, warm up your muscles with 10 to 15 minutes of cardio-muscular activities such as jogging, cycling, swimming or walking. Never stretch cold muscles.
- Stretch your full body starting with the muscles in your upper body and complete shoulder. They include biceps, triceps, neck, chest and back stretches. Gradually move on to the lower body and perform core, glute, hip, hamstring, quad, calf, ankle and foot stretches.
- Steadily, deepen your stretches and you will be able to hold stretches more easily. Every time your stretch, try to reach an inch farther than you normally do. Feel the intensity of the stretch and hold it there.
- One of such stretches is forward stretching. Stand in an upright position with your feet together. Raise your hands and try to touch your feet. Hold the position as long as you can and feel the pain. Repeat 3 to 4 times in each session and over time, you’ll be able to bend down more with ease.
- You can also try sideways bending. Stand upright with your legs apart. With one hand on your waist, raise the other hand and try to bend it sideways. Stretch your hand as far as possible. Reverse the position and repeat the exercise with the other hand. Repeat 3 to 4 times.
- For calf stretching, stand upright with legs together. Elevate your body by standing on your toes. Hold the position for sometime and repeat several times per day.
- Another excellent stretching exercise is the hamstring stretch. Stand upright with your legs apart. Bend one leg at knee and grasp your foot with one hand. Press it against your buttocks and repeat with the other leg. Perform 4 to 5 times per session.
- While doing your stretches, breathe deeply and evenly. Do not hold your breather while stretching. The oxygen that you breathe while stretching goes directly to your muscles.
- Prevent yourself from dehydration by drinking water which can otherwise result in muscle cramps and decreased flexibility. Hydrate thoroughly prior to stretching and after the session.
- Never stretch past a point where you can feel pain. Do not push yourself beyond limits as you can injure yourself stretching. Flexibility will improve over time.
- You can also opt for yoga or dance classes. In fact, dancing and aerobics are the best ways to improve flexibility.