Want to learn how to become more flexible?
Here’s how consistent practice and proper techniques can enhance your mobility and health.
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Youll be surprised at how much better your body moves and feels when your overall mobility improves.
certified personal trainer and founder ofCore Studiosin Providence, Rhode Island
It also ensures that your body and joints are moving like they should.
If youre not sure where to start in your journey tobetter flexibility, weve got you covered.
What is flexibility and why is it important?
While correlation doesnt equal causation, its definitely an incentive to start stretching!
Flexibility vs. mobility: Whats the difference?
Many people use the terms flexibility and mobility interchangeablybut they actually have very different meanings.
Flexibility is a precursor to mobility.
for have good mobility, you must first have good flexibility, Wickham says.
For example, being able to do the splits means youre flexible.
certified personal trainer and founder ofCore Studiosin Providence, Rhode Island
Mobility is what you should focus on.
It also helps you do daily activitieslike bending down, reaching overhead, or getting out of bedeasier.
A stretching routine will help you get both.
Here are five reasons to start stretching.
It helps to keep the muscles more limber, and you also recover quicker from workouts.
Stretching helps prevent muscle imbalances and allows the joint to move through its full range of motion.
This ensures that your body is moving like it should and is less prone to injuries.
It improves muscle strength as your muscles and joints are moving and working like they should.
(More on PNF stretching below!)
It boosts cardiovascular health
You may be surprised to learn that stretching is good for your heart.
This translates into a decreased risk of strokes and heart attacks.
It promotes relaxation
Feeling stressed?
An effective stretching program is your joint maintenance and is the way to prevent pain and injury.
It also ensures that your body and joints are moving like they should.
There are different types of stretching techniques.
Static stretching
This what most people think of when they think about stretching.
This is when you do a stretch and hold it in place for 30 to 60 seconds.
However, this side effect is probably felt only in elite or competitive athletes.
Dynamic stretching
This is when you actively move your body through a stretch.
Examples ofdynamic stretchesinclude leg swings, arms circles, and lunges.
It also happens to be Wickhams preferred method of stretching.
You will hold this muscle contraction for a specific amount of time, Wickham says.
Hamstring stretch
2.
Inner thigh stretch
3.
Calf stretch
4.
Shoulder stretch
5.
Pectoralis chest stretch
6.
Active pigeon pose stretch
7.
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Not sure where to start?
Here is a sample flexibility program to give you an idea.
you’re free to also just plan on doing a stretching routine after exercising.
This gets your blood flowing and your muscles loose and ready for movement.
Improper form
To gain the maximum benefits and to prevent injury, double-check youre doing the stretch correctly.
Watching yourself in a mirror or working with a trainer can be helpful.
FAQ
1.
Why is my flexibility so poor?
Your body adapts to the positions that you spend the most time in, Wickham says.
Most people spend way too much time not moving and sitting.
Not only that, but theyre sitting in a hunched-over position, slumped at their computer desk.
How long does it take to increase flexibility?
Should I stretch every day?
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Chaabene H, Behm DG, Negra Y, Granacher U.
Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats.
2019 Nov 29;10:1468. doi: 10.3389/fphys.2019.01468.
PMID: 31849713; PMCID: PMC6895680.
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