How to Get Flexible Fast
HOW TO GET FLEXIBLE FAST
It it is recommended to hold stretches for 20 to 30 seconds. Less than 20 does not cause a significant lengthening and over 30 seconds can cause significant damage. It is also recommended to stretch at least two to three times a week although some studies have shown that stretching does not help increase atheltic performance.
Flexibilty is one of our greatest physical assets. The ability to move freely, over a wide range of motion, without pain or discomfort. It can mean the difference between superior athleticism and a body that’s ready for the scrap heap.
The thing is, if you’re like most people you’ll be about as flexible as a rubber band that’s just been pulled out of the freezer. And if you get carried away, something might snap.
Office workers are the worst. Their days are spent sitting in one position. Their muscles rarely move. They become short and tight in places, long and weak in others. And when they head out for a violent game of squash on the weekend… there goes the back!
So what’s the solution? How do you get flexible and prevent stupid injuries?
By Chris Peacock
1. Stretch daily. Taking 20-30 minutes in the evening to relax and stretch out tight spots will help to undo the damage of the day.
2. Take mobility breaks. After every 50 minutes of work, walk round the room and do some lunges, squats and leg swings.
3. Use PNF. Proprioceptive neuromuscular facilitation is a great way to improve flexibility. Enter the stretch position, flex the muscle hard for 15-30s, then release. You’ll notice an extra inch or two instantly.
4. Focus on tight spots. There’s no point in stretching a muscle that doesn’t need stretched. Focus on the tight areas such as the hamstrings, hip flexors, calfs and chest.
5. Get regular bodywork. Thai massage, Feldenkrais, Rolfing, and Myotherapy help to smooth out muscular knots and scar tissue. Once a month is good, once a week is better.
The more you stretch the more you will benefit. You will increase your flexibility and greatly reduce the chances of injury. Most people know this already but in the words of Bruce Lee, ‘Knowing is not enough, we must apply’.
- Flexibility “Overlooked” (undergroundfitness09.wordpress.com)
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- 6 Important Reasons Stretching Could Improve Your Fitness! (fitchicla.net)
- Glute Activation and Training: Revised (fortheloveofcookies.wordpress.com)