It can also improve aerobic fitness , muscular strength, and endurance, allowing muscles to complete the full range of motion mobility for maximum effect. Adding strength training can further improve both your flexibility and mobility. This may seem like a big time commitment, but even 10 minutes a few times a week can make a difference. If you already have an exercise routine, try adding a short session of breath work and dynamic stretching before a workout and static stretching afterward.
The foundation of breath work — diaphragmatic breathing — is intended to teach you how to breathe more effectively and with less energy. It also engages and strengthens your diaphragm and core muscles. Mastering diaphragmatic breath is a great first step to getting in tune with your body and increasing your flexibility.
This yoga move stretches your spine and core and opens your chest. Focusing on your breath in the lying twist will allow you to sink deeper into the stretch.
One great way to improve flexibility is static stretching , which is where you come into a stretch and hold it without movement for a certain period of time. Even adding static stretching into your routine on its own can make a powerful difference in how your body feels.
A basic Forward Fold will stretch the entire back side of your body, including your calves, hamstrings, glutes, and spine. This move — also called the seated pretzel stretch — will provide a nice lengthening of your spine as well as stretch your glutes. Release tight hips and glutes with a figure-four stretch.
You can also perform this stretch while standing, though it requires quite a bit more balance. If you sit most of the day, tight hip flexors are probably your nemesis. When your shoulders naturally round forward, your chest will take the brunt, so allowing for a nice opening stretch will ensure that you can continue to stand proud.
Another way to increase flexibility — and mobility — is by incorporating dynamic stretching , which is a movement-based type of stretching. Instead of coming into a position and holding it, a dynamic stretch puts the muscles and joints through a full range of motion.
You might also be interested in…. Stretching: 35 exercises to improve flexibility and reduce pain Stretching is an excellent thing you can do for your health. Free Healthbeat Signup Get the latest in health news delivered to your inbox!
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Sign me up. In addition to your usual exercise, such as lifting weights or walking, try dedicating a few minutes each day to flexibility training. Time constraints may make it hard to prioritize flexibility exercises, but if you really want to get bendy, you'll have to commit to a regular practice.
By dedicating just a few minutes at a time, you can achieve nearly half an hour of flexibility training each day you exercise. You can always slightly cut back on your active exercise time to incorporate flexibility work. For example, if you usually walk for 60 minutes a day, walk for 50 minutes and end your walk with 10 minutes of stretching.
In the end, becoming more flexible is all about prioritizing flexibility as a goal. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. Be respectful, keep it civil and stay on topic. We delete comments that violate our policy , which we encourage you to read.
Find a selection that you like the looks of and that together will target every major muscle group and then work through them in a sequence, holding each position for about 20 seconds before moving on to the next.
So with the basics in mind, how do you go about increasing flexibility faster? Here are some tips that can help you to fast-track your progress. This is actually a mistake as it can lead to tears that actually slow down your recovery.
Slow and steady wins the race! Nutrition: Drinking lots of water is crucial to improve flexibility and to prevent cramps. You also need to ensure you get enough potassium and sodium for the latter point. Protein is also important to help recovery — just as it is for weightlifting — while calcium can help to strengthen your connective tissue. Magnesium will help your body to make use of the calcium, while glucosamine will prevent the breakdown of cartilage.
Essential fatty acids like cod liver oil can help to lubricate your joints while muscle relaxants such as ginger could also be useful.
This might mean doing a deeper lunge for instance. Note though that you should use a lighter weight. You can also do a stretch before each individual move as another alternative in order to build stretching into your lifting. Warm Up First: Warming up before stretching is an important way to avoid an injury as you can otherwise tear your muscle.
This is another good reason to build your stretches into your workouts. This can also help you to remove knots and to speed up recovery after a tough workout or bout of stretching. It should hurt, but also feel slightly relieving at the same time. Dynamic stretching is basically moving through a movement — by doing a bodyweight squat ATG ass-to-grass for instance. Another option is to try practicing high kicks. This is a great article!
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