How to Increase Flexibility
There are some rules that you need to follow if you want to enhance your flexibility. You cannot achieve this objective by taking a haphazard approach. This article sheds light when it comes to the subject of improving your flexibility.
Dynamic warm-up before the working out session
Gone are the days when you would have long stretch holds prior to the exercise. According to research, static strengthening before working out is not as beneficial as dynamic stretching. Before beginning the cardio or lifting session, you need to undertake a few body weight movements such as lunges, squats, jumping jacks, side lunges, and push-ups. Warm up the whole body by performing three sets under each movement for 20 to 30 reps. These warmups will leave you with some light sweat that is sufficient to handle the main workout session.
Follow a Program that Has Light Static Stretching
Include some traditional holds in your post exercise. Long duration stretching will help you to lengthen your muscles that could have tightened up in the lifting session. You also need to pay attention to the hip flexors, lats, and chest as they have a tendency of being tight because of daily posture.
Make full range of Motion a Top Priority
You can use partial motion ranges in working out so as to build high volumes of strength but you need to take a deliberate move to do each exercise in a full motion range so as to gain major flexibility benefits. For instance, choosing full-depth squats will build the flexibility of the hip. Begin by working at full motion ranges that have light weights as you learn new moves before you drop into a heavy set of workouts.
Training and stretching in full range motion goes a long way in enhancing flexibility. However, massage brings an additional benefit of breaking up muscle knots and those tissues that can restrict the required movements. Pre-work out sessions help you to prepare for the body movements and post-workout flushes away all the waste products from the exercise so as to enable a quick recovery process. Some of the main muscles you need to hit include the lats, upper back, IT bands, quads, and calves. Its wise to work hand in hand with a highly skilled massage therapist for a few sessions each month so as to compliment the flexibility routine and get some additional relief.
Relax for Some Time
Stress can make your body tighten up in single big ball of knots. Combing this with the normal family and work stressors may put you in a worse state. Engaging in a relaxing activity a few times each week so that you can unwind. Some ideal examples are massage, light yoga, and walking just to name a few. You can relax your body and prevent the tensing up of muscles and movement restrictions by just relaxing your body.
Standard lifters use their rib cages most of the time to breath and this does not optimally engage the diaphragm. Instead, you have to focus on belly breaths where that buttons of your belly keep on moving in and out during each breath. You can use five minutes each day to discover new ways of improving your breath for a more stress-free and relaxed posture.
A huge composition of our body muscles is made up of water. Therefore, the muscles cannot respond to flexibility training unless they work optimally. One of the most important elements is having the right hydration. Most people you find in the gym are in a dehydrated state which is very dangerous for their health. Pay close attention to consuming a lot of water especially before, during, and after those hard workout sessions. This will ensure that your muscles function optimally as dehydration tends to reduce the level of performance.
Finally, you need to understand that various stretches work well for different categories of individuals. Most people just know about static stretching because it is the traditional method that will come across the mind. The other approaches include dynamic stretching, and ballistic stretching. You can also find other advanced stretching techniques by reading a lot or talking to your trainer.