Changes in the chemical structure of the tissue and a higher collagen content can also reduce flexibility and suppleness. The good news is that flexibility can be achieved at any age. It may take longer, and you may have to work a little harder if you are inflexible or an older adult, but we can all improve our flexibility.
As an exercise physiologist, Alia rates flexibility as a critical first step to achieving greater physical wellbeing. If you need a reminder of the benefits of physical fitness, check out this recent article. Three simple stretching techniques are all you need to start enjoying greater flexibility in just four weeks.
The first one sounds a bit of mouthful, but these are super simple stretches, and they get results. SMR works by placing pressure on a muscle and rolling at the pressure point. Ideally, you would use a foam roller, and you can buy them cheaply from K-Mart or Big W expect to pay anything from ten to thirty dollars. You could also use tennis balls or cricket balls to release pressure points. SMR can release chronic muscular tension by activating tiny sensing mechanisms at the point where the muscles and tendons join.
When pressed, these sensors stimulate the muscle spindles to relax the muscle. The result is a release of adhesions the places where fascia gets sticky or knotty and an increase in blood flow, helping to improve the quality of the tissue. Press until you can feel the muscle responding and stop if you feel any sharp pain.
Focus on your quadriceps, hamstrings, lower leg, sore spots on your neck and even under your feet. Dynamic stretching involves actively moving a joint through its full range of movement without any relaxation or holding of a position.
Static stretching involves holding a position with some level of mild discomfort for at least seconds. This form of stretching is very effective in increasing the range of movement in a joint and is most productive after exercise, when the goal is to increase flexibility and cool down. Check these top tips for safe stretching.
Take a few simple tests to check your flexibility in different parts of your body. Record the results and check again at the end of four weeks. You should only ever experience mild discomfort. Stop immediately if you feel any sharp pain. If you have any underlying health issues, check with your GP or health professional before undertaking any new physical stretching routines. Chronically tight muscles can be sensitive to cold, so you might want to perform the routine after a hot shower.
You could also cut the routine in half, dividing it into two sessions, one in the morning and afternoon or evening. A regular stretching routine, performed at least three times a week over four weeks, should set you on the way to restoring greater flexibility. With more flexibility and often less pain comes a greater ability to build muscle and improve body composition.
If you don't stretch, your muscles shorten and tighten, which puts them at a higher risk for injury during movement. Muscle strains aka pulled muscles occur when a muscle gets stretched beyond its capacity. In severe cases, the muscle can completely tear. When your muscles are inflexible to begin with, it's easier to sustain a strain. There's more to it than injuries, though.
Limited flexibility can also lead to daily, whole-body discomfort and limit your ability to exercise and complete regular daily tasks.
For instance, someone who is very inflexible might feel muscle pain when getting in and out of their car. Inflexibility also leads to muscle imbalances. Take an office worker , for example. Office workers sit for many hours with their hips at a degree angle.
The quadriceps and hip muscles are shortened in this position, while the hamstrings are lengthened. Tight hip flexors then tug on the pelvis and lead to lower back pain.
If these dangers of inflexibility prompt you to start stretching, keep in mind that contortionist tricks won't help any more than basic stretches -- remember, you just need to be flexible enough. Read more: The best desk workout equipment so you can exercise while you work.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. Be respectful, keep it civil and stay on topic.
We delete comments that violate our policy , which we encourage you to read. Discussion threads can be closed at any time at our discretion. Every joint or group of joints has varying levels of range of motion based on the extensibility of the muscles and tendons that surround them, explains Keats Snideman, PT, DPT, a certified strength and conditioning specialist CSCS and owner of Keats Physical Therapy , so one joint may be more flexible than another.
According to the ACSM, there are two components to flexibility: static and dynamic. Static flexibility is the full range of motion of any given joint because of external forces placed on it, like from a partner stretching your hamstrings.
On the other hand, dynamic flexibility is the full range of motion of a given joint achieved by using your muscles and external forces, like lowering into a deep squat thanks, gravity! It's important to note that mobility and flexibility aren't the same thing, even though they are often used interchangeably.
Mobility is the ability of any given joint to move through its anatomically possible range of motion, which can be influenced by flexibility i.
Ultimately, your flexibility is measured by how much the muscles and tendons surrounding the joint or joints are actually able to extend or lengthen. In other words, "flexibility is generally the ability to achieve specific joint ranges of motion in a passive manner without direct active muscle activation. Everything from poor posture and improper body mechanics to repetitive movement patterns and sedentary behavior can limit our flexibility, explains Jessica Matthews , doctor of behavioral health DBH , assistant professor of kinesiology at Point Loma Nazarene University and author of Stretching to Stay Young.
Keep in mind that there's no such thing as having an "optimal" level of flexibility that everyone should strive for, and being more flexible isn't always better.
While everyone has varying degrees of flexibility, generally speaking, the more flexible your muscles are, the greater your mobility. Simply put, you can't be mobile without your muscles being flexible. That's because flexible muscles makes moving more comfortable and allows your joints to move in proper sequence, meaning you're able to load the right muscles and joints to perform exercises.
If you are unable to achieve a specific range of motion in a passive manner with adequate flexibility, then in general, you will not be mobile within that range either," Schumacher says.
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