There are a number of different factors that can contribute to some people being more flexible than others. Genetics, gender, exercise history and other factors contribute to a person's flexibility. Let's take a closer look at what makes someone flexible.
your age
Aging is an important factor when it comes to flexibility. As you age, your muscles and joints become stiffer and less flexible. Also, having an inactive lifestyle and not stretching regularly throughout your life can accelerate your inflexibility as you age. It is recommended to remain active, flexible and healthy throughout life.
Education and work history
If you've spent most of your life working in an office, sitting and bending over to look at your computer, your body will suffer in the long run. Sitting for long periods of time will cause your flexibility to gradually decrease.
Gender (Are women more flexible than men?)
Surprisingly, gender also plays a role in flexibility. In general, women are naturally more flexible than men, part of this is due to the composition of their connective tissues. This is a generalization, but bear with us. Women usually focus on activities that require more flexibility, such as yoga, dance, pilates, etc.
genetic
Some people are just more flexible than others! Although genetics make humans more flexible, don't underestimate the power of lifestyle habits. Stretching for 10 to 15 minutes every day will make a huge difference in flexibility.
Muscle tension
A tense muscle is a short muscle. Most stretching techniques aim to relax your muscles before lengthening them. The muscles don't actually lengthen when you stretch, they instead stop contracting.
How to become more flexible
- It's best to stretch when your muscles are warm. This helps prevent pulling a muscle. Stretching also prevents muscle soreness after a workout.
- Know your body and don't push yourself too hard. If you try to stretch more deeply and feel pain, slowly relax from your stretch.
- If your muscles are warm and stretched slowly, they will respond much better. So when you stretch, move with full awareness of your body. Gently move deeper into your poses.
- Practice consistency. To experience progress in your flexibility, you need to stretch regularly. You'd be surprised how much difference stretching three times a week makes.
- Sometimes it is not enough to hold the pose for only 5 breaths. It's okay to stay in your rack for a few minutes.
- Our bodies are different. If you had a really good stretching day yesterday, your muscles may not be up to the task today. It's okay, be patient.
Best Stretches To Increase Flexibility:
Heupbuiger stretch:
- Kneel on the floor with both knees bent and your shins on the floor.
- Push your right leg forward so that your right knee is bent 90 degrees in front of you with your right foot on the floor directly below your knee.
- You can place your hands on your front right leg for a beginner's exercise or bend your left leg at the knee and hold it with your left arm.
- Lean your hips forward into your stretch, keeping your torso upright.
- Hold for 30 seconds or more. Repeat on the next leg.
Stretch: heupbuigers, quads, hamstrings
stretch butterfly:
- Sit on the floor with the soles of your feet together and your knees bent to the sides.
- Grab your feet with your hands, tighten your core and slowly bend your body forward towards your feet.
- Only go as far as is comfortable.
- Hold for 45 seconds to two minutes
- If you feel uncomfortable, elevate your hips with some blankets or a pillow and try again.
Stretch: neck, back, glutes, hamstrings and thighs.
Lying pigeon stroke:
- Lie on your back on the floor, knees bent, feet flat on the floor.
- Cross your right foot over your left thigh.
- Wrap your arms around your left thigh and lift your left foot a few inches while keeping your back and shoulders on the floor.
- Gently bring your right hand towards you until you feel a stretch.
- Hold for 45 seconds to two minutes.
- Lower your legs to the floor. Switch legs and repeat.
Stretch: lower back, hips, glutes and hamstrings
Foldable features:
- Stand with your feet hip-width apart, knees slightly bent with your arms at your sides.
- Exhale as you bend forward from your hips and lower your head toward the floor.
- Keep your head, neck and shoulders relaxed.
- Wrap your arms around your back legs and hold for 45 seconds or more.
- If you don't feel comfortable reaching that far, bend your knees more or place your hands on the floor.
Stretch: neck, back, glutes, hamstrings and calves
Call Alexander Orthopedic Associates today!
At AOA, we are passionate about rejuvenating your joints. We encourage all of our patients to take care of themselves, whether through light intensity exercise, stretching or maintaining a healthy weight. If you have joint pain, pleasecall us today.