How to Be As Flexible As a Gymnast
Stretching is the key to flexibility. While some people are more flexible than others, everyone can improve their flexibility if they are willing to dedicate themselves to a regular regimen of stretching.
Instructions
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Add stretches to your day. While it is not necessary to stretch each body part each day, you should work on stretches for at least 5 minutes each day. Divide your body into sections, such as hamstrings, calves and quadriceps on Monday, Wednesday and Friday, and chest, back and arms on Tuesday, Thursday and Saturday.
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Stretch muscles after you warm up. If you stretch at the end of the day, you may be adequately warmed up to stretch, but if you stretch first thing in the morning, it is important to do 10 minutes or so of light cardio before you begin stretching. It does no good, and can actually harm the muscles, to stretch them while they are cold.
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Be persistent and patient. It takes a while to see progress when you begin a stretching program. Stretching in a haphazard manner is one of the most common mistakes that those wishing to improve their flexibility make. Stretch consistently, and be patient, and your effort will be rewarded.
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Don't skimp on body parts that seem unresponsive. It is more satisfying to stretch muscle groups that are responsive than those that are not. If you see your hamstring flexibility increase dramatically over a few stretching sessions, but are still suffering from leg cramps when you stretch your calves, it can be tempting to skimp on the calves. While it is not necessary to do more work on the lagging body parts, you should continue to stretch them just as much as you do your (more responsive) hamstrings.
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Relax--while holding your stretch, that is. Don't bounce, tense up or hold your breath. Hold the stretch for at least 10 seconds, and as long as 1 minute, to get the most from your stretches.
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Tips & Warnings
The biggest help in increasing flexibility is time. Because progress can be slow, make a commitment to a period of time, such as 6 weeks, during which you stick to your stretching program, and evaluate the results at the end.
Bouncing during stretches, or having someone else force you into a stretch, will not increase your flexibility, but it may lead to injury.
Resources
- Photo Credit kecmec
