Contents:
- Medical Video: Back Stretches that Ease Stiffness & Increase Flexibility
- How do you make your body more flexible?
- 1. Find out your flexibility needs
- 2. Determine which muscles are not flexible
- 3. Do it slowly
- 4. Live training as consistently as possible
- 5. Maintain flexibility in your body after you get it
Medical Video: Back Stretches that Ease Stiffness & Increase Flexibility
If you feel your body is a rigid and not flexible body type, you are not the only one. Many people experience the following problems, usually feeling inflexible:
- thighs, shoulders, or other muscles tense
- feeling stiff and not agile
- limited physical movement
All of these are common symptoms of poor flexibility.
How do you make your body more flexible?
In our busy lifestyles, changing from home responsibilities to job responsibilities and back again, we have almost no time to run routine training routines.
It's hard enough to find even 45 minutes for a full exercise session, let alone an additional 20 minutes or more to stretch what we need. Instead of wasting time with inefficient stretching routines, follow these steps:
1. Find out your flexibility needs
First of all, let's be clear why you need to stretch and increase flexibility. There are many reasons why you should stretch:
- reduce muscle pain after exercise
- reduce the risk of injury
- improve the performance
- increasing range of motion
- reduce pain
Attitude in training flexibility are:"If you can't reach a position that you want actively, then you have to find a way to reach that movement."
Yes, it's really that simple.
So how do you know if you have to stretch?
- If your posture is when the handstand is bad because your arms are not fully lifted above your head, you should stretch.
- If you want to play with your child but you have difficulty sitting on the floor with your legs straight because you are too tense, then you have to stretch.
As we said before, you must find the right motivation.
Many people might say that "you MUST stretch" for various reasons, but don't worry about it. Instead, focus on the factors that motivate you.
Find your personal reasons, because that will make you reach your goals faster and take you further than any other justification made.
2. Determine which muscles are not flexible
Once you have a goal in mind, you will want to find out what specifically inhibits you from achieving it.
Do you know which muscles you should stretch? You may have difficulty bending forward to touch your toes, and naturally this will make you think of muscles hamstring(back of thigh) You are too tense, but there are also a number of other things that can be a barrier, such as lower back muscles, hip flexors, glutes (muscles in your buttocks), etc.
3. Do it slowly
It is impossible to be flexible as soon as possible. Most people have to do it more slowly.You cannot increase tolerance to stretching by forcing painful stretches. In fact, this will likely hinder your progress.
The inability to move within a certain range due to "tension" can be related to several factors:
- soft tissue wounds (actual structural attachments that prevent movement)
- joint hypomobility (limitation of the joint itself due to injury or congenital factors)
- higher muscle shape at rest (muscle resistance to stretch at rest)
The two main factors above are best dealt with by consulting a professional directly, but the last factor is the reason why most people should carry out their stretching regimen more slowly.
4. Live training as consistently as possible
Now, you have found your personal goals, identified your boundaries, and done them slowly. The last last thing to do is follow a consistent plan and do it as regularly as possible..
Consistent training will give the body the opportunity to adjust to the results of the stretch.
5. Maintain flexibility in your body after you get it
This can happen to people because of the body's natural tendency to return to what it considers to be normal conditions. Our body actually refuses to change in a short period of time.
One good way to prevent this from happening is to get the body used to this new flexibility.
Explore actively with your new range of inward and outward movements and your body will interpret this as "new normal."You must take the time to slowly train the new position. Do this in various ways and really explore your movements will strengthen your flexibility and help you maintain the results of your range of movements.
