Will you be more flexible? (2024)

Can you bend and touch your toes?

You may think that flexibility is something you were born - you have it or you don't.Just like you can build up strength,enduranceOr speed by stretching.

It can also be a key to healthy aging when youNatural losingsome flexibility butExercise with low influenceThe options become the most useful.

Like everything else, it is necessary to develop flexibility.Your flexibility.

Below are a few important things to keep in mind when you get started.And of course: make sure that you check in with your doctor with your flexibility improvement plans if you have limitations in the field of exercise due to a state of health or if you are in pain.And not silent: remember, slow and steadily the race wins when it comes to improving flexibility.

Read more: Multivitamins and memory: this is what to know

1. Start and finish with static pieces every day

Remains staticto expandCan be the simplest method to improve flexibility.Day with static pieces - only 5 to 10 minutes - can make a big difference in how flexible your muscles feel daily.

Static pieces that you may already know include:

• Forward fold (touches the toes)
• Standing quad rack
• Cross-Body shoulder stretch
• Sitting a legs hamstring stretch
• Triceps extends
• Sitting turn
• Butterfly functions
• The pose of the child
• Overhead zijbereik

Some advanced static pieces include:

• Due poses
• Figure four
• Plough make -up

2. Full dynamic pieces before and after you have trained

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Hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorders

Dynamic pieces, in contrast to static pieces, continuously move your muscles and joints through their full motion range.

Dynamic stretch does not insulate muscles so much as a static piece;

Examples of dynamic pieces are:

• Cat-Cow Make-up
• Squat
• Down to Cobra
• Kneeling lung
• Cossacks Squats
• Walking knie-to-breast
• Soldiers toy
• Iron CrossInScorpion
• Muulatles

Read more: Here is the exercise that you must prioritize as you get older, according to experts

3. Puree your muscles a few times a week

You can feel inflexible because of the adhesion in your fascia, a kind of connective tissue that covers your muscles, bones and joints.Often occurs in the fascia(Although yoursTissueCan also develop knotty areas).

If you have many of these attachments that can develop from long periods of sedentary behavior and of intense physical activity, try to add self-myofascial release to your routine.SELV-myofascial release is essentially self-massage with IT goals to "release" "these tight knots of your body tissue. You can make self-myofascial release with a foam roll, a Lacrosse-Bal, a muscle role or a massage pistol.

These myofascial release exercises can help:

• Foam roll sit-ups
• Foot rolls with a Lacrosse -Bal
• Figure four stretchOn a Lacrosse -Ball
• Quadriceps skumrulle
• Hamstrings skumrulle
• Veal rolls with a lacrosse -ball or foam roll

4. Practice rotation movements

Your capacity or inability to fully rotate your spine and ball joint (hips and shoulders) to a large extent influences your total flexibility level.Spine with your hips or shoulder.If you are not actively practicing to rotate these collections, miss your potential for flexibility.

Try these rotation exercises to improve flexibility:

• Internal shoulder and external rotation
• Shoulder upward external rotation
• Seating internal and external rotation
• Standing internal and external rotation
• Sheen box
• Windmills
• Sit spinal cord(varied)

Create a flexibility training program

In addition to your usual exercise, such as lifting weights or walking, try to devote a few minutes to flexibility training every day.you to a common practice.

Here is a way to include flexibility training in your training routine:

• Morning: 5 minutes static piece, focus on the lower body
• Before exercising: 10 minutes dynamic stretch with full body
• After training: 5 minutes from myofascial release on the muscles you have worked
• Before bed: 5 minutes static stretching, focus on the upper body

By only devoting a few minutes at a time, you can achieve flexibility training for almost half an hour every day that you detect.

You can always shorten your active training time to absorb flexibility work.Flexible about prioritizing as a goal.