How to Increase Flexibility Through Sports Therapy

Whether you want to impress your friends with your ability to do backflips or you just want to be able to tie your shoes without bending your knees, sports therapy has solutions to help increase your flexibility.

Instructions

Difficulty: Easy

Define Your Flexibility Goals

1. Determine what you want to accomplish, then set reasonable goals for yourself and contrive ways to measure your progress. Will an increase in flexibility improve your basketball game? Will it allow you to pick up your keys when you drop them? Pinpoint exactly what it is that motivates you to improve your flexibility, and set goals accordingly.
2. Make your goals realistic but challenging. Sports therapy stretching exercises that improve flexibility are effective, but you should expect slow, steady progress, not vast, immediate improvements. Realize that improving flexibility requires commitment and time.

Design Your Sports Therapy Program

3. Choose a variety of sports therapy exercises and stretches that interest you.
4. Try hatha yoga. This popular Indian system of exercises is an excellent way through which you can increase flexibility and strength. You can practice it alone or in a class.
5. Consult a sports therapist, athletic trainer or physical therapist to design a stretching regimen tailored to your personal goals. You can increase flexibility in different muscles through the use of different stretches. The Mayo Clinic's Web site has a useful slide show illustrating stretches for the major muscle groups (see Resources below).
6. Make sure your stretching routine is balanced, equally stretching all of the major muscle groups. Each stretch can be held for anywhere from 30 seconds to a few minutes, as long as it's comfortable for you.

Stick With It

7. Incorporate a stretching session into your daily routine and stick with it. Being consistent with your exercises is the way to see improvement. Take 10 minutes to stretch after you shower or incorporate a warm-up and cool-down stretch into your daily workout.
8. Stretch properly to prevent injury. You should be able to feel the muscle stretching in order to achieve a change in flexibility, but it should not be painful. Don't overdo it, or you could cause muscle damage. Stretches should be done with steady tension, not a bouncing motion.
9. Join a yoga or pilates class, or get your friends together for group stretching sessions. Having the support of others who share your goals increases your chance at improving your flexibility through whatever sports therapy means you choose.

Tips & Warnings

• Incorporate several types of sports therapy into your routine to make it interesting for you.
• Stretching right before bed may help you relax more easily into sleep.
• Stretching cold muscles can cause injury, so be sure to warm up before you stretch. Try stretching after a brisk walk around the block or after a hot shower.

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