How to become more flexible
Most of us usually spend our most of the time on computer screen or on mobile screen. This results in bad posture, stiff joints, tight muscles, and nagging aches.
Can you touch your toes without bending your knees if no then this article is for you. Flexibility is about improving your quality of life, reducing daily aches and pains, and engaging in those activities which you love without limitation.
If you want to become flexible then you are at the right place. In this article I will teach you how to be more flexible and the best stretches which will help you to increase your flexibility.
Understanding Flexibility
Merriam Webster says that “flexible” means “able to endure strain without being permanently injured.” This means your muscle should be able to endure strain—stretching—without injury. The body of human is made for exhibiting elasticity in some scenarios while displaying strength and stability in others.
According to physiology flexibility is “the ability of a joint or series of joints to move through an unrestricted, pain-free range of motion.” This means that your muscle and joints should work together to achieve positions needed for performance, whether that means daily responsibilities, workouts or recreational activities.
For example if someone tells you to reach up high and put boxes on shelves you require flexibility in your shoulders, arms and back to get that job done. For doing so you need to be flexible from your hips, knees, ankles and spine.
If you do so without proper flexibility you may get injured or cause pain and discomfort. If you are very less flexible then you may not be able to achieve those positions.
Best Lower Body Stretches
I think that now you are aware of what flexibility is, it's time to learn about how to become more flexible. Following are some of the lower body stretches which will help you to become flexible, and they’re simple to incorporate into your daily or weekly stretching routine.
Forward Fold
I think you are aware of this, touching your toe or standing forward bend, the forward fold is the simple (but not easy) action of bending over and touching your toes or the floor. You have to practice this but remember not to injure yourself.
Pigeon Pose
It is a yoga so if you practice yoga then it will be well and good but those who don't practice yoga can also do this. When done correctly, pigeon pose opens up the hips, inner thighs, glutes, and lower back.
Butterfly Stretch
In many movements, especially squats, lunges, deadlifts and even hiking or walking tight inner thighs can limit you. To combat tight inner thighs add the butterfly stretch to your routine. It’ll loosen your hip adductors and allow for greater range of motion in most leg movements.
Knee-to-Wall Stretch
Many people faces a very big flexibility problem that tight ankles. You may not think about it but it is a very important place where you need to focus a lot. It plays a very huge role in your ability to squat, lunge, rotate, run and walk. Hence it is very important to keep it supple!
One of the great way is Knee-to-Wall Stretch in which the main goal is to touch your knees to the wall without lifting your heel off of the ground. To try it follow these steps:
1. Face the wall and stand five to six inches away from the wall.
2. Stretch your left foot behind you, as if you were about to perform a lunge. Keep your right foot six inches away from the wall.
3. Place your right heel flat on the floor, and then press your knee against the wall. You should feel a stretch in your right heel, ankle, and calf.
4. Hold for 30 seconds and repeat two to three times. Then switch to the other leg.
World’s Greatest Stretch
Called the world’s greatest stretch for a reason this dynamic flexibility move loosens up common problem areas including the hips, hamstrings and spine. To do the world’s greatest stretch, follow these instructions:
1. Enter a low lunge position on the floor. Place your right knee on the ground and your toes flat on the ground. Place your left foot in front of you at a right angle to your knees.
2. Press forward on the buttocks until you feel a slight pressure on the front of the buttocks.
3. Place your hands on the floor on the inside of your left ankle.
4. Lift the back knees off the ground. If you find this difficult, please stay here and skip step 5.
5. If you have no difficulty in step 4, lower your left elbow to the ground. To increase the challenge, lower both elbows to the ground.
6. From the posture of step 4 or 5, raise your left arm to the sky, then turn to your left leg. You should feel the rotation of your spine.
7. Return your left hand or elbow to the ground.
8. Repeat the rotational movement five times and then switch sides.
Best Upper Body Stretches
So as you have learn about lower body now you will learn about upper body. Upper body is also important as your hand, shoulder, neck, etc comes in it.
Thread-the-Needle
Thread-the-Needle improves flexibility in your shoulder, neck and upper back. This stretching is generally for beginner and experts can also do this too. You can also modify this to a static stretch or a dynamic stretch depending on individual. The way to do this is below:-
1. Lie on the table: Make sure your hips are perpendicular to your knees, and your shoulders are perpendicular to your wrists.
2. Raise your left arm and follow it with your eyes. Next, slide this arm between the right arm and the right leg.
3. Lower your upper body toward the stretch on the mat, rug, or floor until you feel the upper back and shoulders stretch. Keep your hips and lower body up.
4. If you can, keep this stretch for a few seconds or a full minute.
5. Release and swing your left arm up again, allowing your eyes to follow your left hand.
6. On other side repeat it.
Seated Clasp Neck Stretch
If you have neck tightness and pain then you can try seated clasp neck stretch. This stretch doesn't need any equipment and you can also do it anywhere. In long term this stretch improve range of motion and in short term it relieves neck pain. Following are the steps to perform seated clasp neck stretch:
1. Sit on the floor or chair. Keep your core tightened, turn your shoulders back and down, and keep your back straight. Keep your chest high.
2. Put your hands behind your head and put them together by interlocking your fingers.
3. Put your hands behind your head.
4. Press the back of your head down until you feel a stretch at the back of your neck.
5. Maintain this position for approximately 45 to 60 seconds, and then return to the middle position.
Anterior Shoulder Stretch
If you sit all the day then you might be suffering from tight shoulders. The anterior shoulder stretch will open up the front of your shoulders and your chest. It's best part is that, it is beginner friendly and you can do it anytime, anywhere.
PVC Pass-Through
This is made for people who are advance in stretching and use caution if you’re a beginner to stretching, or have a certified personal trainer supervise you. If it is performed correctly, PVC pass-throughs create healthy and complete joint movement in the shoulders, as well as the thoracic and cervical spine.
To do this stretching you need a segment of PVC pipe. A broomstick can also work. Once you collect all the equipment's follow the steps given below:
1. Hold the PVC pipe.
2. Slowly raise your arms over your head and turn your shoulders to bring the PVC behind you.
3. Do this by returning your arms to the front of your body.
How to Create a Stretching Routine
Everyone wants to stretch but one doubt is there in everyone's mind that when and how often should you stretch? It is important to complete your stretching routine because it will help you to become flexible. The best time will be before and after your workout.
If there will be leg day then you can perform dynamic lower body stretches into your warm-up and some static leg stretches into your cool-down. Same you can do for upper body. You can also start a day or end a day with stretching.
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