A flexible body makes you less prone to injury and easier to carry out daily activities. While there is no instant way to increase flexibility, you can achieve it with regular practice. Get in the habit of stretching before and after aerobic exercise and muscle strengthening. Set aside time to improve your flexibility by practicing yoga. In addition, try to deal with stress and apply a healthy lifestyle, for example by drinking more water so that the body becomes more flexible.
Step
Method 1 of 4: Doing Dynamic Stretches Before Exercising
Step 1. Warm up your muscles 5-10 minutes before practicing dynamic stretches
Instructions suggesting static stretching, such as holding on to your toes or stretching your triceps before exercising, are less useful. Get used to flexing muscles and joints by doing dynamic stretches while moving the limbs. Do static stretches after every workout.
- Depending on your level of physical fitness, you can cycle, jog, walk, or do household chores as a way of practicing your warm-up. The purpose of this exercise is to make the body sweat a little.
- Ideally, a warm-up exercise should last a minimum of 10 minutes or at least 5 minutes if you are very busy.
- Take time to consult with your doctor before starting a new exercise program, especially if you move a little during your day or have health problems.
Step 2. Continue the above steps with 5-10 minute dynamic stretches
This step is a continuation of a warm-up exercise to stretch your muscles and joints while widening your range of motion. For that, do the following movements 3 sets of 20-30 times each: sit ups, push ups, star jumps, lunges, and squats.
To increase the intensity of dynamic stretching, do the following steps
Step 3. Rotate your arms to stretch your arms, shoulders, and upper body
Straighten your arms out to the sides parallel to the floor and make a circle by turning your arms back. Do this movement 20-30 times then roll your arms forward. You can make bigger circles as your flexibility increases.
Step 4. Swing your legs to increase flexibility of the hip and leg muscles
While holding on to the wall with your left hand, swing your right leg like a clock pendulum. Lift your leg higher with each swing. After turning around, swing your left leg. You can do this movement while swinging your arms.
To maintain balance, practice while holding a solid post
Step 5. Do lunges while walking to flex your core and leg muscles
Move your feet as wide as you can then lower your knees as low as you can to the floor. For a more intense stretch, with each step, twist your upper body to the opposite side with your lower leg down to the floor.
You can practice dynamic stretching by doing lunges forward, backward, or sideways
Step 6. Perform the inchworm movement if you are able to do the push up comfortably
Prepare yourself by doing a plank posture and then slowly step your feet towards the palms of your hands according to your ability. Then, slowly advance your palms until you return to plank posture. You can bend your body down to flex your back.
The inchworm movement is useful for stretching the core, back, and hamstring muscles
Step 7. Do cardio or muscle strengthening exercises
In addition to maintaining health, regular aerobic exercise and muscle building are beneficial for increasing body flexibility. Set aside time for 150 minutes/week of moderate-intensity aerobic exercise and muscle strengthening 2-3 times a week (about 30 minutes/session).
- Do moderate-intensity aerobic exercise until you're so out of breath that you can't speak fluently. There are various ways to practice aerobics, such as swimming, cycling, running, circuit training, rollerblading, or dancing.
- Instead of wanting to use heavier dumbbells, try to widen your range of motion with proper technique while exercising. For example, reduce the weight of the dumbbells a little while doing the bench press so that you can lift the dumbbells while straightening your arms and lower the dumbbells slowly.
Method 2 of 4: Doing Static Stretches After Exercising
Step 1. Do a short cool down after exercise followed by 5-10 minutes of static stretching
After exercising, do light movements, for example, take a leisurely walk for about 5 minutes as a cool-down exercise. Then, perform a series of movements as static stretches holding each posture for 30-60 seconds. Focus on stretching the muscle groups you just trained, the chest muscles, latissimus, and hip flexors.
- When exercising, make sure you train in the following order: 1) warm-up (5-10 minutes); 2) dynamic stretching (5-10 minutes); 3) cardio or muscle strengthening exercises (about 30 minutes); 4) cooling (5 minutes); 5) static stretching (5-10 minutes).
- Read on for this method to learn some helpful static stretching moves.
Step 2. Perform hamstring stretches while sitting on the floor
Straighten your legs on the floor and stretch them as much as you can. Lean into your left leg while trying to touch your left toes with your left hand or as close as possible without straining yourself.
While reaching for the toes, bend the other leg if the muscle feels sore. Sit back straight and do the same movement to the right while straightening the right leg
Step 3. Do the butterfly posture to stretch the groin muscles
Sit on the floor with your knees bent and your feet on the floor. Pull your heels as close to your groin as possible and slowly lower your knees to the floor. Press your knees into the floor as long as you don't feel pain for a more intense stretch.
Step 4. Lean your hips out to the side to flex your glutes
Stand straight while holding on to the back of a chair and spread your legs as wide as possible. Lean your hips to the side and hold for a moment. After returning to the center, bend your hips to the other side.
This movement is also useful for stretching the hip flexor muscles
Step 5. Cross your right arm at shoulder level in front of your chest
Use your left hand to pull your right elbow as close to your chest as possible so that your right arm is crossed in front of your chest. Try to keep your right arm straight at shoulder level. Keep your head up and look forward. Do the same movement to stretch the other arm.
Position the stretched arm just below the chin
Step 6. Apply the "contraction-relax" method when doing static stretching
If you've never practiced this technique before, it's a good idea to ask a fitness trainer for advice as it's a bit tricky. After you stretch, relax and then contract the muscle you want to train for 5 seconds. Relax and then stretch again. Perform 2-3 contractions after relaxing the muscles.
- Try to stretch the muscle further after the contraction. Don't push yourself if the muscles feel uncomfortable when stretched.
- This method is called proprioceptive neuromuscular facilitation (PNF).
- PNF is based on the concept that stretching is beneficial in increasing muscle flexibility not by lengthening muscle fibers, but by training muscle nerves to be able to adapt when experiencing further stretches before pain and muscle contraction responses appear.
Method 3 of 4: Doing Regular Exercise
Step 1. Join a yoga class that suits your physical condition and needs
Yoga includes meditation and physical exercises that have been shown to relieve stress and anxiety. In addition, yoga is also useful for improving balance and body flexibility. Look for information about various yoga classes at gyms, gyms, or online.
- Choose yoga classes and instructors that match your current abilities and fitness. For example, if you have arthritis that limits your range of motion, find a yoga class that's appropriate for your physical condition.
- Take time to practice yoga 2-3 times a week alternating with other sports (eg jogging and lifting weights). Separate the duration of your yoga practice from your target of 150 minutes of aerobic exercise per week, but it can be considered as a muscle-strengthening training session according to your current condition.
Step 2. Practice Pilates as an option to yoga
Pilates includes a series of movements and postures that are similar to yoga, but use assistive devices, such as balls, dumbbells, and resistance bands. Join a pilates class at the gym, college, community, or search the internet for information.
- Similarly, when choosing a yoga class, look for a class that suits your current abilities and physical condition.
- Just like yoga, Pilates can count towards your weekly target for muscle-strengthening workouts, but doesn't include aerobic exercise.
Step 3. Consider the possibility of practicing taici as another way to increase flexibility
Taici practice consists of various postures that developed from the martial arts. Taici is a combination of flowing body movements and relaxation techniques performed while breathing deeply. In addition to dealing with stress, taici is useful in widening the range of motion and increasing body flexibility.
- Look for information about taici classes that suit your abilities and physical condition through the community or the internet.
- As with yoga and pilates, practice tai chi 2-3 times a week in addition to aerobics and muscle strengthening.
Step 4. Take a dance class, for example zumba or some other dance
Unlike yoga, pilates, or taici, dancing (such as zumba) requires a lot of energy to be considered aerobic exercise. Plus, dancing can widen your range of motion and increase your flexibility while having fun!
Joining a dance class helps you practice regularly according to your current physical condition. However, exercising independently can also increase body flexibility
Method 4 of 4: Doing Useful Things
Step 1. Get in the habit of drinking water throughout the day to keep your muscles hydrated
When you are dehydrated, your muscles become less flexible. This problem gets worse with age. Drinking enough water is beneficial to overcome this problem so that the flexibility of the body increases.
Take time to drink water even if you are not thirsty. Drink a glass of water when you wake up in the morning, before eating, and before going to bed at night. Carry a bottle of water with you wherever you go so that it is ready to drink at any time. Get in the habit of drinking water before, during, and after exercise
Step 2. Practice deep breathing and deal with stress.
Stress triggers muscle tension so that flexibility is reduced. Overcome this problem by trying to relieve stress while going about your daily life so that sports activities to increase body flexibility are more beneficial. Deep breathing exercises help you reduce stress and increase muscle flexibility.
If deep breathing techniques are not effective at dealing with stress, find out what works best for you, such as light exercise, meditation, prayer, outdoor activities, listening to calm music, reading a spiritual book, or sharing your thoughts with a close friend
Step 3. Take time to be massaged by a professional massage therapist
Intensive muscle massage therapy, such as neuromuscular therapy, rolfing, and myofascial release is useful in overcoming the causes of reduced body flexibility. For maximum results, look for a massage therapist who has had formal training in this field. Ask for information about a reputable massage therapist from a doctor, friend, or relative.
- You can feel the benefits if you undergo massage therapy once a week and continue to exercise regularly to increase body flexibility.
- Traditional massage therapy is also beneficial for improving blood flow to muscles and restoring injured muscles.
Step 4. Find out the effectiveness of heat therapy with a hot tub or steam bath
The warm air around you can relax and stretch your muscles. However, this method is less useful if it is not supported by regular exercise to flex the body. Hot tubs and saunas are usually available in public gyms or swimming pools.
Talk to your doctor before using a hot tub or sauna if you are pregnant, have heart disease, or have other health problems
Step 5. Consider acupuncture therapy to improve flexibility
Although its effectiveness has not been proven, acupuncture is useful in supporting the process of muscle flexibility because it can relieve muscle pain and improve blood flow, thus speeding up muscle recovery after exercise.
Look for a trained and experienced acupuncturist who is able to treat with the correct and hygienic method. If possible, choose an acupuncturist who specializes in increasing muscle flexibility
Tips
- Stretch while breathing deeply by inhaling and exhaling slowly so that the muscles are not tense.
- Practice with patience. Depending on the consistency of your workout, it may take you a year to flex your body. Do not give up!
- Stretch as much as you can to prevent injury. Stretching does not need to be done 2-3 times a day, unless advised by a doctor or physical therapist.
