How can I increase my flexibility?
Flexibility is increased
through stretching. If you stretch a few times a day, especially during the
morning and night it can help your body become more flexible. It is very
important to be consistent with stretching. If you're not, your body can start
to lose the flexibility somewhat quickly.
Developmental stretches are aimed at increasing general flexibility and should therefore be performed at the end of an exercise session.
These stretches should be performed using your own bodyweight, gravitational pull, or pressure of hands if you working with a partner. The best suited developmental stretches are performed lying on the floor or in a seated position.
It is important that the muscle being stretched is relaxed, as the position needs to be held for at least 20 seconds. By breaking down the stretch into two phases, the limb can then be taken into a position that allows the muscle to be lengthened further, thus increasing the stretch.
The initial stretch is taken to a point of tension and held until the muscle relaxes further, followed by a further period of at least 20 seconds. You will find that after the first period, the tension that develops in the stretched muscle, as a result of the stretch reflex, subsides.
If the limb starts to shake then the stretch has been taken too far and should be released. At this stage, no pain or discomfort should be felt.
Overall, you should expect to increase flexibility gradually. Make sure you warm up properly before stretching. Don't try to increase flexibility too quickly by forcing yourself.
Below is a stretch that will help you if you have tight hamstrings. This needs to be done every day if you want to see results.
Place one foot on a bench, or even on the arm rest of your couch, and keep this leg straight. Bending at the hip, stretch your leg to a mild tension (don't force this) and hold this for 10 seconds. After this push your heel as hard as possible into the bench and hold for another 10 seconds. It is very important that you go the full 10 seconds even if you find this hard. Use a watch or clock to time this properly. Relax the leg and then repeat the same procedure for a total of 5reps before changing legs.
Developmental stretches are aimed at increasing general flexibility and should therefore be performed at the end of an exercise session.
These stretches should be performed using your own bodyweight, gravitational pull, or pressure of hands if you working with a partner. The best suited developmental stretches are performed lying on the floor or in a seated position.
It is important that the muscle being stretched is relaxed, as the position needs to be held for at least 20 seconds. By breaking down the stretch into two phases, the limb can then be taken into a position that allows the muscle to be lengthened further, thus increasing the stretch.
The initial stretch is taken to a point of tension and held until the muscle relaxes further, followed by a further period of at least 20 seconds. You will find that after the first period, the tension that develops in the stretched muscle, as a result of the stretch reflex, subsides.
If the limb starts to shake then the stretch has been taken too far and should be released. At this stage, no pain or discomfort should be felt.
Overall, you should expect to increase flexibility gradually. Make sure you warm up properly before stretching. Don't try to increase flexibility too quickly by forcing yourself.
Below is a stretch that will help you if you have tight hamstrings. This needs to be done every day if you want to see results.
Place one foot on a bench, or even on the arm rest of your couch, and keep this leg straight. Bending at the hip, stretch your leg to a mild tension (don't force this) and hold this for 10 seconds. After this push your heel as hard as possible into the bench and hold for another 10 seconds. It is very important that you go the full 10 seconds even if you find this hard. Use a watch or clock to time this properly. Relax the leg and then repeat the same procedure for a total of 5reps before changing legs.
