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If the thought of touching your toes seems impossible, you may be wondering how to improve your flexibility. Being flexible and having a good range of motion is important, but an often overlooked part of fitness.
Improving your flexibility can have a range of physical benefits, with the American Council on Exercise pointing out that flexibility training can allow for greater freedom of movement and better posture, increase physical and mental relaxation, help release muscle tension and reduce the risk of injury.
There are many ways to improve flexibility, from stretches you can do at home to more structured workouts like yoga or Pilates. All you need to get started is a yoga mat, an open mind, and realistic expectations. You may not be able to touch your nose to your toes in a week, but with regular practice you should be able to see an improvement in your flexibility.
How to improve your flexibility: where to start
Popular activities to improve your flexibility include stretching, yoga, and Pilates. These can all be done at home, but most practitioners will recommend that you attend at least one taught class to make sure you are using the correct form. This will help you avoid injury.
If you have a chronic illness or injury, you may need to adjust your exercise routine. Talk to your doctor about the most appropriate way to exercise if you have any health concerns.
How To Improve Your Flexibility: Stretching
There are two main types of stretching: static stretching and dynamic stretching (movement-based). Static stretches are those where you stand, sit, or lie down and maintain one position for a short period of time. Dynamic stretches are controlled movements that prepare your muscles, ligaments, and other soft tissues for activity.
Personal trainer Christopher Anderson told Live Science that movement-based stretches are a great pre-workout warm-up. He said, “Dynamic stretching helps raise your body temperature, improve joint flexibility and increase muscle elasticity, preparing the body for the activity to come.
Many people use static stretching as a post-workout “cool-down”. For a general fitness program, the American College of Sports Medicine recommends static stretching for most individuals at least two to three days a week. Each stretch should be held for 15 to 30 seconds and repeated two to four times.
Flexibility training should be done after the muscles in the body have been properly warmed up to allow effective stretching. To know where to start, don’t miss 10 stretches to do every day.
How to improve your flexibility: Yoga
Yoga is an ancient form of exercise that aims to improve strength and flexibility through a series of movements that typically involve physical postures (asanas), breathing techniques, and meditation. According to Yoga in America survey, in 2016 there were approximately 36.7 million people practicing yoga in the United States, up from 20.4 million in 2012. And the most popular reason given for starting a yoga practice? Flexibility.
It is a common belief that you need to be flexible to do yoga. In fact, it’s quite the opposite: doing yoga regularly is a great way to improve flexibility. Yoga and breathing teacher Geraldine Joaquim believes that yoga is for everyone and that with each practice your flexibility can change. She told Live Science: “You are working with the body you find yourself in today because your strength, flexibility and energy will be different from day to day. It is not about getting into expression. the deepest of each pose, but just gently moving your body without excessive stretching. “
The results of a randomized controlled trial, published in Gerontology journals showed that an eight-week Hatha yoga class was just as effective as conventional stretching and strengthening exercises in improving flexibility in middle-aged and older adults. The researchers noted, “The gentle, changeable nature of virtually all Hatha yoga postures promises to be a well-received, safe, and enjoyable exercise that is easy to adopt and maintain.”
How to improve your flexibility: Pilates
Pilates is a series of low-impact, repetitive exercises typically performed on a mat to promote flexibility, stability, and strength. It is suitable for all ages and all fitness levels. Many people think of Pilates as just about improving core strength, but there are steps you can take to help improve flexibility from head to toe.
Integrated movement specialist Stacy’s Weeks Told Live Science: “Pilates works the whole body through all planes of motion which helps to ‘unfold’ the body, which is why people feel like they come out taller from a good Pilates class! “
A 2018 study published in the Exercise rehabilitation diary found that participants who practiced Pilates for an hour, three times a week for eight weeks, improved their scores on a functional movement test, which measures things like balance, stability and mobility, more than people who practiced yoga or a control group who did not exercise at all.
If three hours of Pilates a week seems intimidating, don’t worry. Pilates expert Beverley Densham told Live Science that six minutes of Pilates each morning before breakfast can be beneficial, once you’ve worked with an instructor to make sure you’re doing the movements correctly.
Does your diet affect flexibility?
There is no direct correlation between diet and improving flexibility, but certain foods can promote recovery after exercise and help you avoid stiffness that can affect flexibility.
Search in the Biomedicine Journal suggests that people who follow a Mediterranean diet with a high intake of healthy fruits, vegetables, nuts, seeds, fish, and oils may have a reduced risk of inflammation and chronic disease. Additionally, antioxidants and omega-3 fatty acids found in some foods appear to have anti-inflammatory effects.
According to a study published in the British Journal of Clinical Pharmacology, the fatty acids in fish oil reduce the duration of morning stiffness in the joints and decrease the number of swollen or painful joints. It is always advisable to consult your doctor before making any significant changes to your diet.
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