With age, many people struggle to maintain their flexibility due to pain, injury, extreme stiffness in tendons, and muscles. They get difficulty to get around, which impacts their mobility and even hinders other workout chores. The flexibility of the body is often overlooked as it allows your joints to work optimally and move swiftly. One should include flexible training as an integral part of the health as it protects from injury and increases the ability to do more physical activity.
You will not notice movement in your muscles within an overnight; you need to be consistent in stretching routine. Just choose a specific time everyday morning strictly for your stretching and flexibility training as muscles are ready for activity. Locate a place where you get enough privacy to do your stretching. You can use a stability ball or some other tools to get a proper workout.
Let us learn some five easy and convenient steps that you can incorporate into your daily routine to increase body flexibility –
1. Yoga practices
Yoga is an excellent technique to maintain your flexibility. Done with proper breathing techniques and the right position, yoga can do wonders not only to your overall health but also improves your mental ability. Most of the people follow Yin or Hatha yoga to maintain the flexibility of the body. It has a different sequence of lengthening out, breathing, and un-winding.
2. Incorporate a dynamic warm-up
Regularly to remain flexible, one should follow proper dynamic warm-up exercises that reduce the risk of injury. Including other types of multi-dimensional lunges, skips will also improve the mobility of your body. Steps of a proper dynamic warm-up are –
Involve stretching movements like Burpees, Lunges, and Squats as they give adequate heating in 10 minutes. Do these exercises without a pause in between them. The static stretching involves burping in a position of standing, you need to do squats and then follow up in an area of push up. Then reverse the steps accordingly. This should be repeated five times daily. After that, make with10 lunges with both legs.
Go for Squats at least ten times with your bodyweight where you need to bring your knees at 90 degrees and lastly complete the warm-up with 20 jumping jacks.
3. Try to innovative your stretching
Static stretching will improve the range of movement in joints, and after the post-workout, when the muscles are warm, include actions like placing your knee to the chest with gripping your arms, which will improve the flexibility of your body and prepare you for the next phase of exercise.
When you stretch your upper body, never stretch for too long and make some variations in it to avoid any pain. Follow up with a neck stretch in which you attempt to bring your ear to your shoulder and hold it for 30 seconds. Then go for chest stretch by lying down and holding dumbbells in either hand and then opening and stretching your chest. Do at least 3 mins of lower body stretching in which you can increase the flexibility of hips, quads, hamstrings, and calves.
4. Learn Pilates
Pilates is one form of exercise that strengthens the core, and some of the moves taught in Pilates such as Spine Stretch and Neck Pull prevent muscles from becoming overworked and helps to improve the flexibility of the whole body. Incline health Pilates classes can be an easy way to follow, and one can get personalized help to overall manage your organization.
5. Include Dance as one of the options to make your body flexible
An extensive dance class works wonders to create a body flexible. It not only boosts flexibility but also helps to lengthen the muscles and joints. People choose from a variety of dance types, but Zumba is one of the popular ways in which all your shoulder and hip muscles get the best form of exercise.
So, start your regime by some effective stretches and then easy-to-follow home routine, to keep yourself more structured and bounce back from physical stress.