It is important to have good flexibility to avoid injuries. This doesn't just apply to athletes - anyone can get hurt if they move incorrectly and stretch a contracted muscle too much. Exercises are especially important as we age, because aging greatly reduces our flexibility (making it difficult to complete even the simplest tasks and reducing our independence). Increasing flexibility isn't difficult, but you won't be able to do it in a day. You will have to keep striving to reach your goal and then you will have to stretch to maintain the level.
Steps
Method 1 of 3: Workout and Stretching
Step 1. Always warm up before stretching
The first thing to do before stretching your muscles is a jog or bike ride to loosen them. You won't have to run fast or many miles, but it's a good idea to warm up for at least 20 minutes before stretching. This way you will avoid injuries and fatigue.
Step 2. Try stretching after a full workout
This way you can be sure that your muscles are as warm and loose as possible, and you can get the most out of your stretching session.
Step 3. Do a dynamic stretch
You should always do this before static stretching. This workout involves movement and tries to mimic and exaggerate the movements of real workouts and daily activities. This is a very safe stretch.
- Do inchworms: start in a push-up position, and walk slowly until your feet are as close to your hands as possible. When you are successful, walk with your hands until you return to the starting position. You will be able to arch your back to lengthen it.
- Swing with your legs: Hold on to a wall, and swing your outer leg upward like a pendulum. Increase the height of the swing after each rep. Switch sides to train the other leg. You can perform a similar exercise with your arms.
- Do Lunges: Take a deep, exaggerated step forward, then bend your knees and bring your weight onto your front leg. You will be able to stretch even more by rotating your upper body away from the rear extended leg.
Step 4. Do some static stretching
This is the most familiar form of stretching that most people remember from physical education classes. These are stretches while standing or sitting. They can increase flexibility, but you should only try them when your workout is finished, as they present a high risk of injury if you have tight muscles.
- Stretch the back of the thigh: sit down and spread your legs. Reach out to touch one foot with your fingertips. You will also be able to bend the leg that you don't have to reach if you feel less pain.
- Do a butterfly groin stretch: Sit on the floor. Bring both ankles close to the crotch of your pants, bringing your heels as close to your body as possible. You will also be able to push your knees towards the ground to increase the stretch.
- Do a shoulder stretch: Pull your elbow in front of your body, towards the opposite shoulder, putting pressure on your arm.
Step 5. Try the contraction-relaxation method
You can do it alone or with a helper. Start a stretch, then release for a moment and contract the muscles in that area. Stop contracting and relax your muscles as you resume the stretch. You should be able to stretch more after each rep. If you have a helper, ask the person to push your limb lightly to stretch even more.
Method 2 of 3: Yoga and Pilates
Step 1. Try yoga
Yoga is an Indian meditation technique that is able to reduce stress and anxiety (and consequently aids in weight loss) and is an excellent exercise for improving balance and flexibility. Find a class at a local gym. You can also find instructional videos online or on DVD for practicing at home.
Step 2. Try Pilates
It is a discipline that involves movements and forms. Occasionally tools such as exercise balls, weights, and resistance bands may be used. It greatly improves balance and flexibility. Take a class at a local gym. You will also find instructional videos on the internet, and on DVD. This way you can train at home, which is very important if you are busy or unsure of yourself.
Step 3. Combine these activities with physical activity and stretching
This way you can further improve your flexibility. Switch between systems and make sure you don't train the same muscle groups twice on the same day or on subsequent days. Otherwise you will risk injuries and fatigue.
Method 3 of 3: Alternative Methods
Step 1. Get a massage
Deep muscle massage techniques are designed to address problems that can reduce flexibility. Ask for the help of a physiotherapist trained in these treatments as you could suffer injuries if the massage therapist was not experienced. Even a standard massage can help you, as it will improve circulation to the muscles, allowing for regeneration.
Step 2. Take a hot bath or sauna
The heat of these environments can relax muscles and aid flexibility. You should try these remedies in combination with the other methods, though, as they will do little on their own.
Step 3. Consider acupuncture
There is some evidence of acupuncture's effectiveness in improving flexibility. However, it has been shown to relieve muscle pain and improve blood flow, two elements that promote workouts that help flexibility.
Advice
- When stretching it is important not to force yourself. For example, don't "bounce" back and forth trying to touch your fingers.
- Always warm up and loosen your muscles, even if you haven't done any exercise. Your muscles will be more elastic when they are hot and the risk of injury goes down. One possible heating is the rotation of the joints.
- Always keep trying.
- Hold a stretch for 45 seconds to 1 minute to make progress.
- Different sports require different stretches.
- Don't stretch too far. Stretch 2-3 times a day. Wait 2-4 hours between stretches.
- When doing lunges make sure your front and back legs are aligned.
- Breathe in and out slowly and deeply to relax your muscles.
Warnings
- Be patient. It may take a full year to reach your goals according to your training commitment. Keep trying!
- If you feel just a little pain, stay in place and don't force it, or you could get injured.
