Flexibility is the last thing most people think about when they consider fitness. Fitness typically conjures thoughts of building strength or improving cardio endurance. Flexibility is often overlooked despite being a crucial component of physical health. Flexibility allows you to be more stable, focusing on balance and limberness. While strength training makes you strong and fast, flexibility helps you to move around, whether to do daily activities or even work out.
Flexibility refers to the ability of your muscles and joints to move freely through their full range of motion. This allows you to reach, bend, and stretch without discomfort. Flexibility training improves your body function, making it beneficial in several ways.
The Benefits of Flexibility
There are physical and mental benefits from developing and maintaining flexibility:
1. Improved Range of Motion
Flexibility plays a crucial role in how your joints operate. It enhances your ability to move your joints through their full range of motion. This reduces the likelihood of overcompensating with other muscle groups and prevents strain or injuries. For example, you may feel discomfort or injure your lower back due to poor hip flexibility and hamstrings.
2. Reduced Risk of Injury
Flexibility reduces the possibility of your muscles tearing under stress. Flexibility protects your muscles during physical activities and enhances your body’s ability to adapt to sudden movements or awkward positions, which minimises the chance of strains or sprains.
3. Better Posture
By improving your flexibility, you can prevent poor posture as you age. Poor posture can be caused by tight muscles, particularly in the back, shoulders, and hips, which can pull your body out of alignment. However, flexibility training helps to elongate these muscles, allowing your body to maintain a more natural and upright position.
4. Enhanced Physical Performance
With flexibility, you can move smoothly and more efficiently. This impacts how you perform in physical activities like sports. Improved flexibility also enhances your balance and coordination while reducing fatigue. This happens because flexibility makes your muscles work together more effectively.
5. Stress Relief
Flexibility exercises are often combined with yoga as effective relaxation techniques. To calm the mind and relieve tension, many individuals perform yoga or tai chi. This provides a holistic approach to stress management.
Why We Lose Flexibility
Several factors contribute to reduced flexibility. While one of the most common factors is age, there are other important lifestyle contributors causing stiffness in the body. These factors include the following:
- Prolonged sitting shortens muscles in the hips, hamstrings, and back.
- Inactivity reduces the mobility of muscles and joints over time.
- Stress can restrict your muscles and make you feel tighter.
- Injury to muscles and joints leads to stiffness and decreased range of motion.
- Age causes muscles and connective tissues to lose some elasticity naturally.
How to Improve Flexibility
To improve flexibility, you can incorporate certain practices into your daily life. The best part is that these practices do not require hours of effort. Here are some tips and exercises to get you started:
1. Incorporate Daily Stretching
You can stretch for at least 10-15 minutes each day. It is important to stretch key muscle groups and remain consistent, especially if you are sitting long.
2. Start with These Stretches
- Piriformis Stretch: Lie on your back with knees bent, cross one ankle over the opposite knee, and pull your leg toward your chest. This stretches the hips and lower back.
- Child’s Pose: Kneel with knees apart, lean forward, and stretch your arms out. This pose stretches the hips, thighs, and lower back.
- Chin Tuck: Push your chin gently toward your neck to stretch the back of your neck and shoulders.
3. Incorporate yoga or tai chi.
Yoga and Tai Chi are low-impact practices that improve flexibility but also promote mindfulness and relaxation. It emphasises stretching, balance, and controlled movements.
4. Use Tools
Using equipment such as foam rollers and stretch bands is a good addition to effectively doing certain flexibility training. For instance, regular foam rolling can break up muscle knots and improve circulation, making muscles more pliable.
5. Stretch After Exercise
Your muscles are warm and more receptive to stretching after completing your exercise. Incorporate static stretches that include holding a position for 20-30 seconds into your cool-down routine.
6. Stay Active Throughout the Day
Working at a desk may lead to prolonged sitting. However, you can avoid sitting for long periods by standing up and moving around for at least five minutes every hour.
7. Don’t Overdo It
While it’s important to challenge yourself during stretches, avoid pushing to the point of pain. Stretching should feel slightly uncomfortable but never painful.
Additional Tips for Success
Improving flexibility is a journey, not a sprint. Here’s how to make it work for you:
- Be Consistent: Consistency is key. Even short sessions done regularly can yield significant improvements over time.
- Focus on Breathing: Deep, controlled breaths can help relax your muscles and deepen your stretches.
- Listen to Your Body: Pay attention to how your body feels during and after stretches. Adjust your routine as needed.
