You may not have touched your toes in high school, but you should. Not only do they help to prevent injury, but they can also improve your golf swing, your performance on the court, and your ability to carry out simple daily activities.
If you want to keep your full range of movement, your muscles and joints must be flexible. When you lack flexibility, your muscles compensate by using other muscles.
Over time, compensating for a lack of flexibility with these behaviors can cause injury. If your hip flexors tighten up, you may find yourself using your lower back and hamstrings to accomplish your movement goals. You'll soon find yourself with a sore back or hamstrings. You will have poor posture if your pectoral muscle (the front of the shoulders) is tight. This could lead to spinal problems. If your calves are too tight, you will have limited ankle mobility and won't be capable of squatting to the full depth.
Flexible Workplaces: Benefits
Benson says that being flexible can have many benefits, starting with the fact that it makes you feel better in your body.
He says that "nobody wants to be like the Tin Man in The Wizard of Oz." Flexibility can be beneficial to both your physical and mental health. You'll feel a spring in your step and you can move freely without feeling restricted.
According to the National Academy of Sports Medicine, flexibility training can reduce injury risk, correct muscle imbalances, and improve posture, as well as enhance joint range of movement.
A 2020 study found that stretching regularly can improve heart health[1]. Another 2020 study found that 30 minutes of stretching, five times per week, helped lower blood pressure better than walking at the same time for people with high blood pressure [2].
As you age, flexibility becomes more important. In a 2012 study, flexibility training was found to improve the range of motion for older adults [3]. A 2014 study also concluded that a regular stretching and exercise program could help increase lower body flexibility, dynamic stability, and low-back muscle strength [4]. These all reduce the risk of falling in older adults.
6 favorite tips to increase flexibility.
1. Consider foam rolling.
According to research, foam rolling can provide similar short-term gains in flexibility as stretching. Foam rollers can be used on the thigh to increase flexibility and circulation. Roll up and down your thigh 3 to 4 times, then rock your leg from side to side. Learn more about foam rolling by watching this video. Massage sticks, balls, and percussion instruments are also self-myofascial devices. Self-myofascial releases can be performed for as little as a few minutes to loosen tight tissue.
2. Stretching dynamically rather than statically is recommended before any activity.
The dynamic stretching technique involves moving your joints back and forth without straining or holding. A dynamic stretch could be 15 leg swings, where you let your leg move back and forth to find its range of motion.
In dynamic stretching, there is no such thing as "holding the stretch". As you repeat a particular movement, your range of motion will increase, but not to the limit. Other dynamic stretches include Frankenstein walks, butt-kicks, and hip openers.
3. Stretching static after an activity is recommended.
This is the best time to stretch. Hold the stretch for at least 20 seconds and extend a muscle, or group of muscles, to the furthest extent you can tolerate without feeling pain. Repeat this 2-4 times.
4. Choose the best exercise
The NHS recommends yoga, pilates, and tai-chi for increasing flexibility. Yoga is more focused on joint range of motion than pilates, which focuses on strength and flexibility. Chris Magee is the head of yoga at Psycle London. He says that physical movements offer many opportunities to lengthen the muscles. Tai chi stretches and loosens the muscles throughout the body. This is particularly useful for those with limited mobility or who are recovering from an injury. It can also be adapted according to the individual's abilities.
5. Ensure you consume enough protein
Claire Fudge is a clinical dietician and spokesperson for British Dietetic Association. She says that there are no direct links between diet and flexibility. However, including high-quality protein in a balanced diet after exercise can be beneficial. Fudge says that when collagen, which is a protein building block, is combined with vitamin C it can help reduce joint pain by supporting tendons and aiding in recovery. While it's not a miracle cure to make someone more flexible it could help reduce muscle pain after exercise.
6. Hold the stretch for a long time
Most people hold a stretch only for 5-10 seconds. But if you're looking to change the stiffness of tissues, then it should be held for a longer period. Dr. Polly McGuigan is a senior lecturer at the University of Bath who agrees. She says that different opinions exist on how long to hold a static stretching. However, she recommends 30 seconds.
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