02 September 2021

6 Ways To Improve Flexibility



The workouts you do in the gym or at home, along with diet, hydration, and lifestyle choices, may have an enormous influence on how flexible you are. Yup. Forcing your body into pretzels or bent-over-toe touches for hours at a time won't make your limbs flexible.

More than merely injury prevention, improving your bending skill is essential. Strength and size gains are aided by stretching exercises. It's not uncommon for a lifter to spend their entire day outside the gym slumped forward in front of the computer, further eroding any possibility of maintaining good posture. Maintaining good posture helps to show off your hard-earned body. In building muscle, proper flexibility goes hand-in-hand with full-range of motion workouts like squats and deadlifts. The tightness in your hips and shoulders might make it difficult for you to maintain posture and health, so start working on being flexible.


Take a methodical approach to gain new ranges of motion and preventing bad posture with the following rules rather than improvising.



1. Before working out, do a dynamic warm-up


Long stretches before exercising are essentially obsolete. According to research, static stretching is not as effective as active stretching before working out. Before you begin your lifting or cardio workout, perform some bodyweight exercises such as push-ups, lunges, jumping jacks, and even squats. Warm-up your whole body by doing three sets of each action for 20-30 repetitions.  This sort of warm-up should leave you in a light sweat and ready to face begin your exercise.



2. Make a range of motion a priority


You may gain strength by using partial ranges of motion, but if you want to improve your flexibility, try to employ the complete range of motion for each exercise. In squats, for example, going deep into the squat helps to develop hip If you're learning a new maneuver, start with lesser weights and work your way up to heavier weights.



3. Add a massage


In developing flexibility, stretching and exercising with a complete range of motion may do wonders, but massage has the added benefit of helping to break up knots in muscles and tissues that limit movement. To prepare the body for action, foam rolling before and after a workout may remove waste products from exercise and speed up recovery time for your next session. The calves, quadriceps, upper back, lats, and IT bands are the most important muscle groups to target when exercising. Get some extra relief by working with an experienced masseuse once or twice each month to compliment your flexibility regimen.



4. Take a moment to unwind


If you're stressed, your body tightens like a big, knotted ball. Combining the regular stress from work and family with a handful of hard workouts a week is a formula for catastrophe. Relaxing activities should be done a few times every week to help you relax. Even a brief walk might help you unwind after a long day. By taking a break from tension, you will relax your muscles and prevent them from tensing up and restricting your mobility.



5. Learn how to breathe properly


Weightlifters use their rib cage far too much for breathing, which does not allow them to fully activate their diaphragm during exercise." Use belly breaths instead, where the belly button goes in and out with each breath instead of a chest breath. To get a more relaxed and stress-free posture, spend five minutes every single day focusing on refining your breathing patterns.



6. Keep yourself hydrated


A substantial portion of our muscular mass is made up of water. Flexibility training only works if our muscles are performing effectively. And hydration is a big part of that. Many people are chronically dehydrated. Be sure to drink enough water, especially before and after strenuous workouts, to maintain your muscles functioning properly and avoid performance decreases because of dehydration.


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