How to Improve Flexibility

Flexibility helps to protect your muscles from injury and increases range of motion. However, some people are just more naturally flexible than others. If you aren't flexible, you can take steps to improve your flexibility.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Mat
• Water

1. Warm up your muscles with 10 to 15 minutes of cardiovascular activity. You should never stretch cold muscles. Jog, cycle, swim or walk briskly prior to stretching.

2. Perform a full body stretching routine. Start with the muscles in your upper body and complete shoulder, bicep, tricep, neck, chest and back stretches. Move to the lower body and perform core, glute, hip, hamstring, quad, calf, ankle and foot stretches.

3. Hold each stretch for at least one minute. As you become more comfortable with the stretches, aim to hold each stretch for several minutes. Remain steady and consistent in your stretch. Do not bounce.

4. Deepen your stretches. Over time, you will find that you are able to hold stretches more easily. To challenge yourself more, reach an inch farther than you normally do. Feel the intensity of the stretch increase and hold it there.

5. Breathe deeply and evenly. Some people subconsciously hold their breath when they stretch. You do not want to do this. Instead, focus on your breath. Imagine you are breathing oxygen directly into the muscles you are stretching. Let your breath fuel you as you hold the stretches.

6. Drink water. Dehydration can result in muscle cramps and decreased flexibility. Prior to stretching, hydrate thoroughly and follow your stretching session with plenty of water.

7. Try a yoga class. Yoga provides a fabulous full body stretching routine that can increase flexibility. If you are new to yoga, opt for a beginner class as the more advanced classes can be quite difficult. With regular practice, you will see your flexibility improve over time.

8. Respect your body. Never stretch past a point where you feel pain. You can injure yourself stretching, just as you can other forms of exercise. Know your boundaries and do not push yourself past those limits. It takes time to improve flexibility so be patient.

Tips & Warnings

• Give yourself days off from stretching. Just like other exercises, it's not necessary to do heavy duty stretching every single day. You'll see more improvements if you allow your body rest days.
• You should never feel pain when you stretch. If you are feeling pain, you are not performing the stretches correctly. Stop and reassess your form.

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[notimtolose]

on 9/26/2009 Awesome stuff, very well written. 5* and recommended.