Flexibility isn’t as far-fetched as you would imagine. In a society where sitting for long periods of time is common, it is essential to include flexibility exercises in our daily routine to promote overall health and wellness. Experts say that stretching regularly can help people of any age or fitness level avoid pain, increase mobility, and reduce stiffness.
What the Heck Is Flexibility?
“Our muscles move our joints, so if they are stuck in a state of contraction or weakness over a period of time, those joints will become more stiff, painful, and degenerate,” says Ashley Cruz, a chiropractor and founder of Cruz Chiropractic Wellness in New York City. This emphasizes the significance of maintaining flexibility to safeguard joint function and forestall chronic health problems.
When it comes to getting the most out of your exercise routine, flexibility is key. Strength instructor and That Fit Friend founder Jake Boly believes that whether you’re working out at a gym, using an app, or watching a YouTube video, stretching before and after your workout can make you feel better and perform better.
Be cautious and seek professional supervision if you want to avoid injury while doing flexibility exercise. A personalized stretching program should take into account the client’s age, current fitness level, and any health issues they may have.
Embracing Flexibility for Better Health
A more flexible body is better able to move around and operate at its fitness level, which in turn makes regular activities easier and less likely to cause overuse problems. New York City physical therapist Neil Guintu, DPT, of Ascent Physical Therapy, stresses the importance of flexibility in avoiding chronic tightness and keeping joints healthy.
In addition to improving joint function and releasing tension built up during periods of inactivity, frequent stretching increases the mobility of synovial fluid within the joints. Because of this “joint flossing” effect, pain and stiffness are reduced, and mobility is improved.
Optimal Training for Flexibility
Consistency is crucial while training for flexibility. For beginners in particular, it is advised to move slowly and controlledly so as to reduce the likelihood of injury. You may increase your flexibility and decrease the likelihood of muscle tension by stretching before and after your workout, using both dynamic and static exercises.
Stuntwoman and personal trainer April Sutton stresses the significance of being mindful of one’s body and mind while practicing flexibility. You may increase your flexibility and decrease your risk of injury by paying attention to your body and stretching only the regions that are tight.
A Regular Program of Stretching
To get the most out of your exercise, experts suggest stretching your entire body every day. The ACSM recommends stretching for at least 60 seconds daily, spread out during a single longer session or several shorter ones.
Improving flexibility over time requires consistency. People can improve their flexibility, ease muscle tension, and lower their risk of injury when exercising if they make stretching a regular part of their routine.
Best Flexibility Routines
- A Standing Stretch for the Achilles Tendon and Calf
- Stretch for Staggered Hamstrings
- Stretch-Out of-Four
- Leg Exercise While Seated
- The Locust Pose
- Wall Slide No
- Rotating the Shoulders and Sleeper Stretch
Pigeon Stand
“Pigeon Pose is a fantastic stretch for opening up the hips and releasing tension in the lower back,” explains Sarah Johnson, a yoga instructor and fitness specialist. “It’s especially beneficial for individuals who spend long hours sitting or leading a sedentary lifestyle.”
- Get down on all fours and place yourself on top of the table.
- Position your right knee just below your right hand and bring it forward to meet your right wrist.
- Hold your hips square and straighten your left leg behind you.
- Bring your right leg under your left and, if you can, put your forehead on the mat as you lower your chest.
- Deep breathing and a concentration on releasing tension in the lower back and hips will help you hold this position for 30 to 60 seconds.
- Then, turn the corner and repeat.
Cat-Cow Maneuver
According to Lisa Chen, a fitness instructor, “The Cat-Cow Stretch is a gentle yet effective way to warm up the spine and increase flexibility in the back and neck.” “It’s often used as a warm-up in yoga classes but can be beneficial for anyone looking to improve overall flexibility.”
Start on a tabletop with your knees bent and your hands under your shoulders.
As you raise your head and tailbone toward the ceiling in Cow Pose, take a deep breath in and arch your back.
Rounding your spine, bringing your belly button closer to your spine, lowering your chin into your chest, and exhaling are the steps of the Cat Pose.
For another 5 to 10 breath-synchronized cycles, keep alternating between the Cat and Cow Pose.
The Forward Fold
“Forward Fold is a classic yoga pose that provides a deep stretch for the hamstrings, calves, and lower back,” says yoga instructor Emily Taylor. “It’s a great way to release tension in the back of the body and promote relaxation.”
- Maintain a lofty posture and space your feet wide apart.
- As you extend your spine and raise your arms overhead, take a deep breath in.
- Hold your back straight and breathe out as you bend forward from the hips.
- Bend your knees to the necessary degree while keeping your back straight.
- Hang forward and let your head and neck relax.
- Breathe deeply and let yourself be stretched out while you hold this position for 30 to 60 seconds.
Warm Up Your Triceps
According to fitness coach Ryan Patel, “The Triceps Stretch” assists in increasing flexibility in the upper back and shoulders by focusing on the muscles located on the back of the upper arm. “It’s a simple yet effective stretch that can be done anywhere, anytime.”
- Lift your right arm up to your chest, flex your elbow, and let your hand hang behind your head.
- If you want to feel a stretch in your right arm’s back, use your left hand to gently push your right elbow toward your head’s center.
- After 20 to 30 seconds, turn sides and repeat.
To switch sides, extend your left arm overhead and bring your left elbow in toward your head’s center with the help of your right hand.
Poised Prone to the Front
“The Seated Forward Bend is a relaxing stretch that targets the hamstrings, lower back, and spine,” says Emma Garcia, a yoga instructor. “It’s a great way to release tension in the entire posterior chain and promote a sense of calm.”
- Keep your back straight and your legs wide apart while you sit on the floor.
- As you extend your spine and raise your arms overhead, take a deep breath in.
- Hold your back straight and breathe out as you bend forward from the hips.
- Determine your range of motion and aim for your ankles, foot, or shins.
- Bend forward and let your head and neck relax.
- Breathe deeply and let yourself be stretched out while you hold this position for 30 to 60 seconds.
