Everyone dreams of having a flexible body, but only some can get this far fetched fantasy to bear fruits. Many of the readers might not know that following the right strategy can make the transition from stiff to an elastic body, easy and satisfying. The first thing that should be kept in mind before setting any fitness goal is that good things take time!
Flexibility training is a foremost factor in gaining strength and size and preventing injuries. Apart from exercise, there are some basic guidelines that you should follow if you want to be more flexible. Remember, every exercise routine requires some lifestyle and diet changes so, being realistic and honest to yourself can help to make your journey convenient. We have a lot in store for you if you wanted a push or a sign to get started on the path towards a healthy you!
Read on to know more.
Follow these guidelines to increase flexibility
You must already be aware of the importance of exercise in increasing flexibility. But, it is not out of the common for people to forget about some equally essential rules.
In our explicit article, we made sure that you get acquainted with both the rules and the exercises so that nothing can slow you down from kickboxing your body goals.
Get your body warmed up prior to work out
Experts say that there are two kinds of stretching-static and dynamic and they recommend you go with the latter. Research has demonstrated that dynamic stretching is more beneficial than static stretching before working out.
You can do some dynamic stretching by performing bodyweight movements like lunges, side lunges, squats, jumping jacks and push-ups before your cardio or lifting sessions. To warm your entire body, you can perform three sets of each of these exercises and do at least 20-30 reps in each set.
Reposition your static holds
Typically, people perform static stretches that require you to hold your position. Traditional static holds can lengthen the muscles that get tightened or stiff during lifting sessions.
Do static stretches that can work out your chest, lats, and hip flexors, especially if your daily posture is not proper.
Make full-range motion a priority
Performing partial ranges of motion should be a priority if you are exercising to build insane strength. Full range motions are performed to reap major flexibility benefits.
Perform full range squats to increase hip flexibility and include light weight lifting in other full-range motion exercises. If you do this routine before heavy-weightlifting, it will be very convenient and beneficial for improving the overall fitness.
Time for some deep relaxation!
Who would have thought that something as relaxing as a massage can help you get flexible? Massages can help to break up knots in tissues and muscles that lead to a restriction in the movement. Foam rolling is a sort of self-myofascial release technique which should be performed both before and after the work out to prepare the body for movement, increasing recovery time, and flushing away any waste products.
Direct your focus on main muscles like calves, quads, IT bands, lats, and upper back while rolling out. It is also beneficial to get regular massages from a professional masseuse as it can provide deep relaxation as well as add brownie points to your flexibility routine.
Incorporating unwinding in your routine
It is imperative to unwind from any sort of stress on the body. Going on light walks, engaging in yoga or meditation once in a while, and performing any activity that can de-stress you, will also have a positive impact on your muscles. Unwinding activities can prevent your muscles from tensing up and restricting your movement due to any knots.
Be faithful to your body’s water needs!
We all know that our body is 70% water. It is a significant part of the composition of muscles. In order for your muscles to work properly, they need to be hydrated. If an individual works out but does not drink enough water, the performance of his muscles will decline. It is essential to drink a good amount of water throughout the day, especially pre and post workouts.
Exercises that will help you be more flexible
These are some of the exercise routines that will help you be more flexible. Whether you need the flexibility of a specific body part or the whole body, sticking to these exercises will help you achieve it.
Standing quad stretch
- Stand straight.
- Lift your right foot behind you and hold it with your right hand.
- Stretch your leg inward with the help of your hand towards your buttock.
- Hold the position for at least 5 seconds.
- Repeat the procedure with the left foot.
Standing side stretch
- Bring your legs into an inverted ‘V’ position.
- Intertwine both your hands and stretch them upwards while exhaling.
- Stretch upwards for a few seconds and then bend your upper body to the right side, stretching it as much as possible
- Maintain this position for at least 5 seconds and repeat the same steps with the left side.
Seated hamstring stretch
- Sit down with your legs stretched out in front of you.
- Extend your hands in front of you and reach out for your ankles.
- Bend your back as much as possible so that you can touch your feet with both the hands.
- Do not bend your knees while doing this.
- If you have reached your maximum point before touching the toes, then you should stop at that point and hold your position without stressing out your body.
Standing calf stretch
- Face a wall and maintain a gap between the wall and yourself.
- Place your palms flat on the wall
- Place your right foot behind you and lean forward
- Stretch as much as you can, and repeat the same process with the left foot.
There are many more exercises like shoulder stretch, the forward hang, backstretch, butterfly groin stretch, split squat, modified cobra, figure four stretch, 90/90 stretch and likeness. It is vital to modify your lifestyle if you are living a sedentary one so that you are not left feeling disappointed even after following all the exercises.
We hope we gave the push that you needed to get going! Keep in mind that everybody is beautiful, and it’s just about perspective, so don’t be hard on yourself!