Flexibility is essential for overall health and wellness. It can be hard to maintain a regular exercise routine, especially when we’re preoccupied with life’s obligations. The good news is that you can achieve long-term flexibility goals with just a few minutes of daily dedication.
Step #1. Warm-up first
Warming up before stretching is an excellent way to prevent muscle injuries and prepare your body for the stretches that you will be performing. This will increase the body’s core temperature and muscle-tendon elasticity, in turn reducing the risk of injury when you stretch.
The most important thing about warming up is that it’s not just about your heart rate; it’s also essential for your muscles and joints. If you’re feeling like you’ve already warmed up your muscles, do some dynamic stretches to make sure you’re really warming them up by moving them through their natural range of motion.
Step #2. Active stretching
Active stretching is a type of stretching in which you use your body weight to stretch muscles. It can be done any time, anywhere, and requires no special equipment. Active stretches are often used before or after athletic activity or exercise because they warm up the muscles and increase blood flow to the muscle group.
Active stretches are not just for athletes. They can also be used by anyone who wants to improve flexibility, reduce muscle pain, prevent injuries, or rehabilitate their muscles.
Step #3. Passive Stretching
Passive stretching is a technique for increasing the flexibility of muscles and connective tissues without actively stretching them. It is achieved by relaxing and not actively pulling oneself into a stretch, for example, using gravity or another person to push the body into a stretch position. This can help to prevent injuries because it limits your range of motion. It is also suitable for warming up before exercise.
Step #4. Dynamic Stretching
Dynamic stretching is a softer form of stretching that can help you to prepare for a workout. It is a good way to stretch since it does not require using any equipment and can be done virtually anywhere. Dynamic stretches can include leg swings, arm circles, torso rotations, wall push-ups, back arching, and more!
Step #5. Repeat daily!
Many people experience pain or tightness in their muscles after exercising or sitting for a long time. In order to make these sore muscles feel better, stretching should be done daily. In addition to feeling better, flexibility gains may also help to prevent injuries from overuse. It is important to stretch the areas that are tight and stretch all areas of the body to maintain optimal health and reduce injuries.
As we age, our joints naturally become more stiff and inflexible. Keeping up with stretching will help maintain the mobility of your joints.
There’s no denying it: most of us are not as limber as we used to be. Fortunately, there are some simple ways to combat that. Stretching is one of the most important aspects of exercise. Stretching can help to improve flexibility, mobility, and strength. Stretching is also an ideal way to cool down after a workout session or game. Following the five steps listed above will help you improve your flexibility and overall health.
About David Reagan
David Reagan is a NASM Certified personal trainer from Atlanta, GA, who specializes in weight loss, personalized workout plans, bodybuilding, and nutrition. He caters to high-end clients and executives, helping them achieve their fitness goals by accommodating their busy schedules. The client’s needs come first, and David’s fitness plan will set you up on the path to success.