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How to get flexibility



As we age, our joints and muscles become less flexible. You may notice that your body feels hard in the morning when you wake up from a heavy sleep, that you have developed new pain in your shoulders or back or that you cannot really reach your arms as high as you used to without pain. Fortunately, there are ways to regain the flexibility that most of us naturally enjoy during our youth. Flexibility improves circulation, muscle health and endurance [1] can help prevent injury and perhaps even ward off arthritis and osteoporosis. [2] Becoming more flexible involves daily routines and exercises designed to stretch muscles and joints.

[ Edit ] Step

[ Edit ] Become flexible by stretching

  1. Adopt a new setting for stretching. Earlier, athletes and fitness buffs were recommended to stretch in a way that can actually hinder flexibility. This technique, known as static stretching, involved standing still and forcing muscles or joints in a stretch, may feel good at the moment and is good for targeting certain muscles, but does not create lasting results in flexibility. [3] Static stretching forces the body into a tense position, such as when you are tensed up during a car accident, which can result in muscle damage.
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    • Instead of static stretching, which is about stretching a stretch, you should think of stretching as a relaxing technique. [4] Remember that old truism that says that people who are relaxed during a moment of impact in a car accident tend to get hurt less than those who get themselves first? The same goes for stretching.
    • Put your body in a stretching position and then easier in the stretch. You should be focused and calm, without putting any effort into your muscles or joints. [5]
  2. Exercise after warming up for exercise. Most experts agree that stretching cold muscles can cause muscle damage or pain.
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    [6] Consider stretching as part of your exercise routine instead:

    • Begin with light aerobic exercise, for example, quick walks.
    • Then, as your heart rate begins to increase and your muscles heat up, stretch all important muscle groups.
    • Engage in your workout, for example, running.
    • Cool down with light exercise, such as quick walks. [7]
  3. Stretch every day or at least six times a week. Sit ups, crunches and push-ups are not necessary to become flexible, but a workout program must be balanced to work the opposing muscles in a joint. Do each stretch for at least 20 seconds, and as often during the day or week as you prefer.
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    • Try to stretch even on the days when you are not participating in other fitness activities, but do not stress if you do not find the time: a study found that stretching six times a week is perfect, but you will reap the benefits even if you stretch twice a day, 3-4 days a week [8]
    • A good way to work on stretching into your day is to do it as soon as you get up in the morning and last before bed at night. Try to stretch each of the ten major muscle groups: quadriceps (quads) in front of the thigh, hamstrings on the back of the thigh, your calves, chest, back (including trapezius between the shoulder blades), shoulders, triceps on the back of the upper arm, biceps on the front of the thigh upper arm, forearm and abdomen. [9]
  4. Avoid deep, uncomfortable stretches. Instead of finding positions that are difficult to hold to calculate the distance, you can try positions that you can sit comfortably and have a conversation or watch TV. It is important to keep a distance for 30 to 60 seconds while breathing normally [10]. If you cannot hold it without pain and while you are breathing normally you have stretched too far.
      Stretch Your Back Step 14.jpg
    • Don't try to keep yourself very still for a moment of a distance; stretching is not a balancing act! Instead, move a little to the left or right. Lean into the distance. If you want, try stretching to soothing music and moving your body slowly to the rhythm. [11]

[ Edit ] Use yoga for flexibility

  1. Try yoga. Yoga is an ideal daily practice to increase the whole body's strength and flexibility, as almost all poses increase flexibility with exercise. It is adaptable to your fitness level and can be as simple or intense as you need to be, all while increasing your flexibility.
      Do Yoga at Home Step 2 Version 3.jpg
    • Items such as the Warrior and the Forward Circle adapt to your current level of flexibility (that is, you only go as far forward as you can), but each time you practice them your level of flexibility increases only slightly. The change will be subtle and difficult to notice at first, but continue with it and eventually you will notice a drastic change in your flexibility.
  2. Try this simple routine daily. It only takes moments from start to finish and is a great way to start working with overall body flexibility. Try to hold each pose for five to ten breaths before entering the next one:
      Perform Downward Dog in Yoga Step 8 Version 2.jpg
    • Start with Mountain Pose. Stand tall with your feet together and hands outstretched at your sides, palms angled down and eyes closed. This is a very basic pose, but standing high extends your back, shoulders and arms. [12]
    • Lower in Child & # 39; s Pose. As you sit on your feet with your knees at the floor, lower your upper body down to the ground with your arms outstretched in front of you. Stay in this pose for as long as desired. [13]
    • Raise into Downward-Facing Dog. Stand from the child's position and with your feet hip distance apart, bend at the waist and place your hands on the floor in front of you. Your body should lead at a 90-degree angle. If this pose is difficult for you, spread your feet a little wider. [14]
  3. Learn more to target more specific areas. If you have a certain flexibility goal, such as doing partitions or touching your toes, there are specific yoga practices that can help. Consider joining a yoga class or following a video program to learn more poses and become more flexible.
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    • Yoga is such a hot trend, there are many free fitness plans and videos available online to meet all levels of flexibility. If you are a beginner, search for "beginner yoga for flexibility", or if you are more advanced, try "advanced yoga for flexibility."
  4. Learn about breathing techniques. Yoga is about body relaxation and discipline, and an important element of the process is proper breathing. In fact, proper breathing during yoga (and other stretching activities) can promote stretching itself by relaxing the body and increasing the oxygen flow to the muscles under focus. [15]
      Do Yoga Step 8 Version 2.jpg
    • To get an idea of ​​how this works, raise your arms as high as you can above your head and then take a deep breath. Notice how your arms naturally extend even higher during the breath.
    • Inhale through the nose as you stretch and out through the mouth as you hold the stretch. Your abdomen, not your chest, should expand as you inhale. [16]

[ Edit ] Target specific muscle groups

  1. Aim for your shoulders. To gain flexibility in the shoulder muscles, you need to focus in both the shoulder area and that is the mirror area in the chest.
      Stretch Your Back Step 13.jpg
    • Stretch your chest muscles and concentrate on this stretch. Extend both arms behind your back and hold your hands together. Hold it for ten to twenty seconds and raise your arms in the distance.
    • Stretch each arm as far across the chest as you hold it as you can without feeling pain for at least twenty seconds each day. [17]
  2. Stretch your hamstrings. Since this is a vulnerable muscle that is often injured by athletes, be sure to stretch it after you have warmed up.
      Training with Sciatica Step 10.jpg
    • Sit on the floor with one leg out in front of you and the other bent. Reach forward with your hands and grasp the foot of the outstretched leg, leaning into the stretch on the back of the thigh. Hold for ten seconds. Repeat with the other leg.
    • You can also do a similar stretch while standing: put one leg up on a bench, stool or chair and reach down to the foot, leaning in a stretch. Repeat on the other leg.
  3. Focus on your back. Divide this area into the back (back) and ventral (front) and limit it to the muscles of the hip and spine.
      Training with Sciatica Step 9.jpg
    • For the back side, concentrate on stretching your hip and hamstrings and minimizing the stretches to the spine (which could harm you if you overwork it). Try to lie on your back and raise both knees to your chest, while leading your head forward in a sort of crash. [18]
    • For the ventral side, try yoga pose cobra for abdominal muscles and hip flexor stretch.
  4. Align your legs. Especially if you are a runner or cyclist, leg stretches are important for maintaining mobility:
      Do back exercises in Yoga Step 4 version 2.jpg
    • Sit on the floor with your legs as flat on the ground as possible, next to each other. Stretch down to your knees. Do not bend your head to the face, forward. This will also stretch the neck muscles; If it hurts your neck to do this exercise, face your knees and stretch. You can also sit down with your legs straight out and take the right leg and swing it over the left leg a few times. Do the same with your left leg.

[ Edit ] Tips

  • Try not to stretch a muscle. When you feel pain, release the position and try again carefully.
  • Stretching helps people reduce the risk of injury in any sport and increases strength slightly.
  • Training with weights shortens the muscles, so weight trainees should stretch.
  • Join a gym and ask them to learn cheerleading flyer movements, on both legs.
  • Join acrobatics for beginners if you are aiming to become a more flexible dancer. You can also join a conditioning class.

[ Edit ] Warnings

  • Never reach out to the point of pain or discomfort. You can hurt yourself by stretching too far or too fast. If you feel sudden pain during a stretch and the pain persists after you have stopped, see a doctor or sports medicine specialist.

[ Edit ] Related wiki shows

  • Improve your leg flexibility

[ Edit ] References

  1. [1945 http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/ stretching / art-20047931
  2. [1945 http://www.realsimple.com/health/fitness-exercise/stretching-yoga/increase-flexibility-improve-life
  3. [1945 http: // running .competitor.com / 2014/07 / injury-prevention / dynamic-stretching-vs-static-stretching_54248 Chapter19659081vard 1945 http://www.mindbodygreen.com/0-13936/8-tips-to- stay-mer -flexible-even-when-you-think-you-can-video.html
  4. http://www.mindbodygreen.com/0-13936/8-tips-to-get-more- flexible -even-when-you-think-you-can't-video.html
  5. http://web.mit.edu/tkd/stretch/stretching_5.html#SEC55
  6. http://web.mit.edu/tkd/stretch/stretching_5.html#SEC55
  7. [1945 http://breakingmuscle.com/mobility-recovery/how-often-do-i-need-strä cka
  8. http: // weight-li fting-complete.com/major-muscle-groups/ebrit19659087??↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/ in-depth / stretching / art-20047931? pg = 2 [19659088] ↑ http://www.mindbodygreen.com/0-13936/8-tips-to-get-more-flexible-even-when- you-think-you-cant-video.html
  9. http://www.health.com/health/gallery/0,20727134_3,00.html
  10. http: // www.health.com/health/gallery/0,20727134_3, 00.html
  11. http://www.health.com/health/gallery/0,20727134_5,00.html
  12. http://web.mit.edu/ tkd / stretch / stretching_5.html # SEC55
  13. [1945 http://web.mit.edu/tkd/stretch/stretching_5.html#SEC55 [19659091] ↑ http: //orthoinfo.aaos. org / PDFs / Rehab_Shoulder_5.pdf
  14. [1945 http://www.spine-health.com/wellness/exercise/stretching-back-pain-relief

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