The movements that you need to do regularly in your daily life or sport will help determine your optimum flexibility level. Baseball pitchers need more shoulder flexibility while martial artists need more leg flexibility. Even doing daily chores like putting groceries away or pushing a lawn mower require some flexibility. [6] X Research source While you must stretch a muscle beyond its normal length to increase flexibility, the stretch should not cause pain. Pain tells you that you are stretching too much or pushing yourself beyond what is safe for you to do. You do not want to tear a muscle, sprain a ligament or dislocate a joint, so pay attention to what your body is telling you and stop when you feel pain. Injuries take time to heal and will slow down your progress.
Include dynamic activities as well as static and isometric stretches into a regular exercise routine to become flexible more quickly. You can modify stretches to suit your needs by including more or less joints in the stretch, doing or avoiding stretches that require balance and increasing or decreasing the length of time you hold the stretch. [7] X Research source
Do some body-weight movements before your weightlifting, cardio workout or stretching session, such as squats, lunges, push-ups, side lunges, or jumping jacks. Do 3 sets of each movement and 20-30 reps per set. [10] X Research source For bench presses, you might lift weights that are 30-50 percent lighter than what you will lift afterwards to build muscle. Do 1-3 sets of these at the lighter weight with 10-15 repetitions per set. If you are going to run or jog, you might warm up by slowly walking for 5 minutes and increasing the speed of your walk during that time period.
To do leg stretches, you could do some high knees. [11] X Expert Source Monica MorrisACE Certified Personal Trainer Expert Interview. 18 November 2019. Walking lunges to warm up the muscles you intend to stretch. To do a toy soldier exercise, lift your left arm and kick your right leg toward your left arm. Let the leg return to the ground, and repeat with your right arm and left leg. Perform 10 kicks on each side. To stretch your calves, do toe raises by standing with your feet about the distance of a fist apart. Raise your heels off the ground as high up as you can on the balls of your feet. Now, slowly lower your heels back down. To stretch your hamstrings and back, do the inchworm. Bend over until your hands touch the ground. [12] X Research source Walk your hands forward until you are in a plank position with your body weight resting horizontally on your hands and feet. Now walk your feet up to meet your hands. Rise up slowly from the stretch, and repeat 5 times. To stretch your arms, try doing arm swings. [13] X Expert Source Monica MorrisACE Certified Personal Trainer Expert Interview. 18 November 2019. . Do arm swings by swinging both arms continuously overhead, forward, down and then backwards 6-10 times. Now, swing both arms out to your sides, crossing them in front of your chest 6-10 times. [14] X Research source
Dedicate at least 10-20 minutes to perform stretches, doing 2-3 repetitions per muscle group and holding static stretches for 10-30 seconds per rep. Stretch every day to see results more quickly. [16] X Research source Remember to breathe deeply during a stretch. Exhale as you stretch the muscle to help relax you and get the best stretch possible. Some common static stretching exercises include the hip flexor stretch, which is performed by kneeling in the lunge position. Relax your buttocks, lean forward so your hips are square. Hold this stretch for 30 seconds and repeat with the opposite leg.
To do an isometric stretch, you will need to do a traditional static stretch, then tense the stretched muscle for 7-15 seconds while using some form of resistance that will not move. Relax for 20 seconds. To apply resistance to a calf stretch yourself, for example, you might hold onto the ball of your foot while trying to point your toes. Your partner could provide resistance by holding your leg up while you try to push your leg back down to the ground. You could use the wall as resistance by pushing your feet against the wall. [18] X Research source Do not perform isometric stretching on the same group of muscles more than once per day.
You will select a muscle group to exercise, then roll slowly back and forth from the start of the muscle to the bottom for 20-30 seconds. Remember to breathe deeply and avoid rolling the roller into your joints. [21] X Research source For example, you can sit on the foam roller and extend your arms. Starting at the top of your gluteal muscles (butt), slowly roll back and forth until the roller reaches the end of the muscle. If you feel a tender spot, stop rolling then apply pressure for 30 seconds or until the pain diminishes. To begin incorporating foam roller exercises, start by using it every other day for 2-3 weeks before doing it once or twice daily after warm-ups or work outs. [22] X Research source
The 8 glasses of water a day recommendation is a starting point, but your body may need more or less fluid than this. For example, you may need to modify your fluid intake if you are more active, live in a dry climate or are sick. [26] X Research source Check your urine to see if you are drinking enough fluids—it should be light yellow or colorless. You should also rarely feel thirsty. [27] X Research source
