Flexibility is key to make sure your workout is as effective as possible, so its important to increase flexibility . When you have a full range of motion in your joints, you can perform all of your exercises with the proper form. Inadequate range of motion makes it difficult to achieve the performance you want. Increase the benefits of your exercise routine by using the helpful suggestions in the article below to maximize your flexibility.
Simple Tips To Increase Flexibility
The first step to increasing flexibility is to breathe properly as you stretch. Breathing deeply promotes a calm feeling that allows the body to relax. It also brings more blood to the muscles, which allows them to stretch further. As you breathe, let the stomach expand first as your lungs fill with air. Exhale slowly and feel the tension released from your body. Maintaining control of your breathing throughout your stretch is important to maximize your flexibility.
Before you begin stretching your muscles, warm them up first. You can do this by simply walking around for a few minutes. This will get your blood flowing and help to lubricate the joints to prepare them for stretching. If you don’t have space to walk around, walking in place will give you the same benefits. Now you are ready to stretch all the muscles comfortably.
As you stretch, aim for a holding time of 10-15 seconds. If you feel pain, then you have extended your stretch further than you should have. You should only feel the tension of the muscle fibers getting longer, not pain. You want increase flexibility not pull a muscle.
Two to three times a week is a good rule of thumb for how often you need to stretch to maintain flexibility. When you first start to improve your flexibility, it is a good idea to stretch every day for 5 to 10 minutes to increase flexibility. Once you have seen your flexibility increase, two or three sessions per week will be enough. It is something that you can do just about anywhere when you have a few minutes.
Never try to bounce as you stretch because quick movements can actually increase the risk of small tears in the muscles. The process of lengthening your muscles is best done gradually, over time.
Every time you stretch, make sure that you involve all the major muscle groups. Start with your neck and shoulders. Move on to your lower back and then finish with the lower body, including hips, thighs and calves. It is important to stay balanced and to stretch matching muscles on each side of your body to increase flexibility.
Activities to Increase Flexibility
You can also target specific muscles that are important to a particular sport or activity to maximize your flexibility. For example, if you are a runner, you can pay special attention to your hamstring stretches
There are many activities that naturally promote stretching and flexibility. Tai chi and yoga are two examples. Signing up for a series of classes can be a great way to make sure you stay committed to increase flexibility.
By increasing your flexibility you will improve your performance in everything you and do and decrease the risk of injury, so try these ideas to increase flexibility and see your overall health and fitness improve as well.