When you think of flexibility, you might envision someone able to touch their toes or fold their body in half. But the fact is flexibility doesn’t just make you more agile it also helps prevent injuries.
To improve your flexibility experts recommend a consistent stretching program.
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1. Pilates
Unlock your body’s natural suppleness with Pilates! Unlike yoga which is more static and focused on holding poses Pilates builds flexibility with dynamic stretches that engage muscles as they lengthen this helps prevent muscle strain and its also a great way to build core strength while improving your range of motion.
Pilates focuses on moving the deep muscles that stabilize your joints creating a balanced improvement in flexibility and mobility. You can practice Pilates on a reformer or mat but its a good idea to get some instruction to ensure you are using the right form to optimize your results.
People chase lifelong flexibility goals for several reasons from reducing pain to optimizing movement as they age. Stiff muscles can pull on ligaments and cause injury so keeping them limber minimizes damage. Even the most mundane movements like reaching down to tie your shoes, or sitting down in a chair require flexibility to complete them!
2. Yoga
A yoga practice, whether at a studio or in the comfort of your own home, is an excellent way to increase flexibility. Typically, yoga involves performing postures and breathing exercises. Yoga can be used to strengthen muscles and improve balance as well as increase flexibility so its a great addition to any fitness program.
The main reason yoga is so beneficial for improving flexibility is that it works the entire body. Most poses stretch multiple muscle groups at once. This means that you can avoid muscular imbalances that may lead to injuries or dysfunctional movement patterns.
One pose that is particularly effective for increasing hip flexor flexibility is Butterfly Pose to perform this start on all fours and place your hands beneath your shoulders. Move the right leg forward to stretch the hip flexors. Repeat with the left leg, gradually lengthening each time until the hip flexors are fully extended this pose also works to stretch the coccyx at the base of the spine.
3. Tai Chi
Tai Chi may look like a complicated exercise to pick up, but the simple movements involved are easy to learn and can help improve your flexibility. It’s also a good way to activate and tone muscles throughout the body that might go unused during other exercise routines.
One study found that tai chi helps improve hip flexion, which can be an issue for many people. Without proper hip flexibility, it can make it difficult to walk, run, and move around.
Getting flexible requires consistency, so it’s important to commit to a yoga or tai chi regimen on a regular basis. Choose a class that meets your schedule, and dress comfortably in loose, non-restrictive clothing. Shoes with some flexibility are ideal, but your everyday running or workout shoes will work in a pinch. Then, focus on the basics, such as the six shibashi tai chi movements, to get started. Then add to your routine as you become more comfortable with the moves.
4. Dancing
Whether you’re a beginner or an expert dancer, you can incorporate daily stretching exercises into your routine to improve flexibility and help keep your body healthy. This will also help you avoid injuries such as pulled muscles, sprained joints, or fractured bones.
Most dancers have tight hips, shoulders and hamstrings, especially if they’re not stretching on a regular basis. This is why almost all dance classes begin with a warm up and end with a cool down session which involves various stretches.
For example, one of the best dance stretches for flexibility is to sit down and place your right leg in front of your left leg like a half pigeon position. You can gently pull your right elbow to touch the top middle of your head to feel a stretch across your back, neck and shoulders. You can also add some plank and squat exercises into your daily routine to help you develop more core strength, which will make it easier for you to stretch out.