Simple tips to improve your flexibility
We’d all like to improve our flexibility, right? Not just to support our fitness regime, but to make those everyday tasks a little easier. Here are my tips on how you can get flexi, soon.
When you’re flexible, your likelihood of injury goes down considerably. The limber you are, the more primed you are to respond to sudden and unexpected movements. Not only that, but you have a greater range of movement, and can maximise the full potential of your muscles.
The benefits? Think being able to squat and lunge deeper with weights in a strength session; or nailing your 5km jog/ParkRun because of a relaxed and lengthened stride.
Fitness aside, improved flexibility helps with your mobility (joint movement) and plays a role in a pain free lifestyle. Getting out of bed, bending over to tie your shoelaces or putting the kids toys away, are all everyday tasks that can be made easier with an improved range of motion.
Because when these everyday tasks result in tightness in our hamstrings, hips and lower back, it’s not a good sign.
As a regular yogi and dance enthusiast, I’m fortunate to have developed a good range of flexibility. But it’s something I work at everyday to maintain so I can be at my best, particularly when it comes to ballet.
Here are five tips on how you can work up to improving your flexibility
1. Make time to stretch. The best time to stretch is after a workout session, when your muscles are completely warm, but a few minutes each morning for beginners is a good way to start. This could be as simple as calf raises on your stairs prior to putting your shoes on, to side stretches in the kitchen while the kettle is boiling.
2. Create a mini routine. Once you’ve mastered finding a 1-2 minutes a day to stretch, build up to 5 minutes each day. It can be a simple combo targeting your hips (try lunging hip flexor), lower back (knee to chest stretch, lying on your back) and hamstrings (standing forward fold).
3. Focus on breath. Take your time with stretching. Breathe in deeply, and exhale gently feeling your muscles lengthen as you hold your stretch. Send your breath to the part of your body you’re focused on.
4. Clear your mind. Double down on your 5 minute stretch session by using it as a time of quiet meditation, just being aware of the sensations and feeling in your body as you stretch.
5. Try yoga. Take your 5 minutes to a 60 minute yoga class for some added inspiration. One of my favourite class styles is Yin Yoga, where you hold poses for several minutes at a time and build strength. You’ll be surprised how quickly your flexibility will improve when you make it a regular thing.
If you’ve gone from couldn’t-touch-my-toes to can-now-do-standing-splits, share your tip below!
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(*Splits disclaimer: Prior to attempting these open front splits I did 30 seconds of jumping jacks, jumping lunges and high knees . Don’t do the splits cold! And preferably not in jeans 😉)
Until next time,
Maryanne K
