Here are some tips on how to increase flexibility in your back, arms, and more from our experts. Regardless of where you’re starting, these will help you bend!
Did you know that the average medical cost of dealing with ankle sprains is $1030?
One way to avoid getting injuries is to increase flexibility. It’s especially important when you have a physically taxing job or hobby. But without knowing what to do, you’ll end up doing these activities inefficiently.
Don’t panic, there’s still hope. We’re here to help you learn how to become more flexible. Read our in-depth guide below to find out more:
1. Do Dynamic Warm-Ups Before Working Out
Before working out, you must do more dynamic warm-ups instead of sticking with static stretching routines. This will aid in bringing necessary fluids to your muscles, ligaments, and tendons. The result is they become more elastic, increasing your body’s flexibility.
Studies found that dynamic stretching is a more useful method of preparing your muscles for physical activities. It matters not whether it’s running, strengthening, or other activities related to athletics. Some of these include:
- Lunges
- Squats
- Jumping jacks
- Push-ups
Ensure that you do at least 2-3 sets of these before working out. One set should equate to 20-30 repetitions. That way, you won’t have to worry about straining your muscles once you start with your routines.
Some people like to jog or do light jumping rope exercises as part of their dynamic warm-ups.
This is fine, but keep in mind, it will tire you out a bit more than usual.
If you already have the stamina to keep going then there shouldn’t be issues with jogging or using a jumping rope before diving into your main stretching workout.
2. Do Light Static Stretching After a Workout
When performing static stretches, it’s better to do them after you finish your workout.
During this time, your muscles are warm while maintaining their length. After working out, you must do light stretches to primary muscle groups, such as:
- Hip flexors
- Spine
- Hamstrings
- Chest
As you age, the length of time spent for light after work-out stretches should be longer. For example, after hitting 55, you must hold each stretch over a minute for each muscle group.
You know you’re doing your stretches properly when you only feel a gentle pull.
Never continue after feeling pain. Once you feel a release, start going further into the stretch, never forgetting the gentle approach.
Don’t bounce! Bouncing, especially at the end of your routine, can do more harm than good. It will ruin the whole purpose of your stretching exercises.
When you’re done with the stretch, gradually and slowly go back to your starting position. Ease into it and don’t bounce.
Simply slide back and let your body gradually relax back so that you don’t aggressively pull or twist your muscles.
3. Work Using the Full Range of Motion
Whenever you stretch, work by moving through your body’s full motion range.
For example, when stretching your shoulders, never focus on stretching exclusively at the top motion. Move through its entire motion range then stretch it once you reach its topmost.
This will train your muscles to relax and tense up properly. This covers the entire motion, meaning your muscles perform as it should, regardless of the motion.
Have you ever seen CrossFit or other HIIT training methods? They often focus on the whole body by shifting from one exercise to the other in rapid succession.
You don’t need something this intensive but you should take cues from its system of switching up exercises to work on every muscle group.
Yoga and aerobics are also good techniques to look into for inspiration. Some dancing routines can help you become more flexible too.
Of course, it’s still up to you to decide which routine works best for you and which one to adapt regularly.
4. Learn Proper Breathing Techniques
After your workout, you’re most likely breathing using your rib cage. This will often get worse as you get stressed. That’s why your shoulders feel more uncomfortable or tense.
When you’re doing your stretching routine, use deeper breaths while maintaining control.
It’s easy since all you need is to breathe in for 4-6 seconds and out for 6-8 seconds. Do your best to make your belly rise without straining your shoulders.
This ensures your diaphragm activates properly. Stay consistent with this technique to ensure that your body continues to breathe correctly.
Make conscious efforts until it becomes natural.
Again, yoga is a good place to start. Yoga features a lot of different breathing exercises you can incorporate into your workout.
Other places for good breathing techniques are from dancing, martial arts such as Tai Chi, and even swimming classes.
5. Stay Hydrated
Did you know that your muscles are primarily water? That’s why for it to work properly, you must apply a sufficient amount of lubrication.
It’s comparable to how you use oil on cars to lubricate its parts to ensure its engine works at its peak condition.
Your muscles will need the right set of electrolytes to keep functioning. Some of these include:
- Sodium
- Calcium
- Potassium
That means water alone isn’t enough for your body to stay hydrated.
Always keep sports drinks close by, especially when you’re doing intense workouts. That way, you’ll have the means of replenishing your electrolyte levels.
Also, keep in mind that water helps your body absorb vitamins and minerals.
It’s an essential element in helping your body stay fit and healthy to handle all the physical stress of stretching to achieve more flexibility.
Not a fan of plain water? That’s fine, there are a few solutions to get all the benefits of drinking water while adding a bit of flavor.
The most common method is to add lemon or even ginger to the glass.
6. Physical Therapy and Massage
If you work out your muscles or engage in other physical activities, you put more demand on your body.
Your muscles will most likely develop trigger points while your tissues start tightening. Your muscles have fascia, the connective tissue wrapping them.
Fascia will often become tighter, especially when you use the muscle group a lot or when you get injuries.
When this happens, get a physical therapist to do a myofascial release. This will restore your muscular and fascial systems’ normal functions.
With almost 160,000 massage therapists in the United States, you’re unlikely to fail to find one that suits your needs.
Get hands-on physical therapy and massage to ensure your trigger points and adhered muscle tissue breaks up gently.
Make your PT and massage treatment a routine since this is the best way for you to feel your best even after strenuous activities.
You may also want to speak with a chiropractor. These are medical experts who don’t utilize medical substances and invasive techniques to keep you physically fit.
They often resort to massages, body positioning, and natural remedies instead.
A chiropractor can help keep track of your bones and muscles and how well they perform.
With the right guidance, you can safely increase your workout and stretching exercises without harming your body.
Even better, try to get a chiropractor who can work in tandem with your usual physical therapist.
7. Make a Plan and Stay Diligent
When you want to increase flexibility, you must remember that you make improvements by inches, not miles. It is also important to how long does it take to increase your flexibility and the factors affecting it.
That’s why often, it’s easier to give up and stop tracking your progress.
To avoid this, take before and after pictures to get a more tangible measurement of your improvements.
If you want total-body flexibility, the most important place to start is with your spine.
When focusing on it, you’ll notice that all your limbs, as well as your neck, hamstrings, and hips, connect to it.
That’s why when you stretch, go into cat-cow or camel, with the latter a more measurable pose.
Are you a total beginner? If so, a more basic starting point is the elementary toe-touch.
This stretching method is easier to measure when improving your spine and hamstrings’ flexibility.
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Once you formulate a plan, the only way to get results is to do your stretches consistently.
It takes months’ worth of stretching daily or every other day to see flexibility improvements.
The more stretches you do, the more flexible you become.
The frequency of your stretches determines the intensity of your poses. Regardless, do your stretches once or twice a day. You’ll see improvements within 4-6 weeks.
Increase Flexibility Today!
These are things you must do to increase flexibility. Stick to stretches that increase flexibility and you’ll see wonders before too long.
Is this guide helpful? Do you want to learn additional tips and tricks to boost flexibility, build muscle, or other techniques to stay fit and healthy?
If so, read our other posts and learn other tips and tricks for your physical health.