Get flexible quickly

Video: How to get Flexible Fast | Stretch Challenge

Content

To step
Method 1 of 3: Stretching exercises
Method 2 of 3: Stretch
Method 3 of 3: Become even more flexible
Tips
Warnings
Necessities

Flexibility is based on the range of motion of your joints and is affected by the surrounding muscles, tendons and ligaments. If you become more flexible, it can prevent injuries, you can move better, your posture improves and you can reduce back pain. Many people focus solely on strengthening and increasing the muscles without realizing that you also need to be flexible enough to fully perform the movements so that you get the best results when doing squats or deadlifts, for example. You can quickly become flexible by doing dynamic and static stretching exercises regularly, by being active, and by making other lifestyle adjustments.

To step

Method 1 of 3: Stretching exercises

Make sure you do the movements correctly. When doing stretching exercises, make sure to follow recommendations from established institutes, such as those from the Royal Netherlands Society for Physiotherapy (KNGF). You can also consult an expert, such as a primary care physician, sports physician, certified trainer, or physical therapist, to create an exercise program that is right for you. He / she should show you the correct way to stretch and make sure you perform the movements properly so that you become more flexible as soon as possible.
Listen to your body. Pay attention to the signals your body is sending, such as pain and stiffness. You have your own maximum flexibility. If you have stiff muscles and cannot move properly, that means you should do stretching exercises. Loose, flaccid muscles and unstable or shifted joints are a sign that you need to strengthen your muscles and joints.
- The movements you regularly perform in daily life determine how flexible you should be. A tennis player must have supple shoulders, while a karate player needs flexible legs. Even doing daily chores like hanging up the laundry or mowing the lawn requires some flexibility.
- While you should stretch your muscle a little beyond its normal length if you want to gain flexibility, the stretch shouldn't hurt. Pain means that you are stretching too far, or that you are going beyond what is safe for you. You shouldn't tear or strain the muscle, so pay attention to what your body is telling you and stop if it hurts. An injury takes time to heal, and that slows down your progress.
Establish a regular routine. It is recommended to stretch at least 2-3 times a week after a good warm up through an activity such as walking. Each muscle group should be stretched several times, including the shoulders, trunk, arms, abs, butt, thighs, and calves. Remember that your abilities, goals, and flexibility are different from anyone else's, so don't compare yourself to others.
- In addition to static and isometric stretching, incorporate dynamic activities into your routine to quickly gain flexibility.
- You can adapt the stretches to better suit your needs, by including more or fewer joints in the exercise, by doing or not stretching exercises that require a good sense of balance, and by varying the length of time you hold the stretch.
Warm up. The best way to warm up your muscles is to perform low-intensity, dynamic movements, just like when you exercise. This gradually increases your heart rate, more blood goes to your muscles and your body temperature rises so that you can get the most out of your stretching exercises. You would have to sweat a little for your flexibility training to yield good results.
- Do some exercises with your own body weight before doing weights, cardio or stretching exercises, such as squats, lunges, push-ups or jumping jacks. Do 3 sets of 20-30 reps of each move.
- If you are going to bench press, use weights that are 50-70 percent lighter than those you use to build muscle. Do 2-3 sets of 10-15 reps with these lighter weights.
- If you are going to run or jog, warm up slowly by walking for 5 minutes first, then go faster and faster.
Practice dynamic stretching. Dynamic stretching exercises use thrust to stretch the muscles, without holding the maximum stretch. These types of movements increase your strength, make you more flexible and increase your range of motion. In addition, by doing dynamic stretching exercises before your workout you will get better results with your static stretching exercises, so that you see results faster.
- To stretch your legs, you can first lift your knees alternately or do lunges to warm up the muscles you want to stretch. You can lift your left arm and try to kick your left hand with your right foot. Put your leg back on the floor and repeat with your right arm and your left leg. Kick 10 times per side.
- To stretch your calves, stand with your feet slightly apart and keep lifting your heels off the floor. Lift your heels off the ground as far as you can so that you are on your toes. Then slowly lower your heels.
- To stretch your hamstrings and back, you can imitate a caterpillar. Crouch until your hands touch the ground. Walk your hands forward until you are in a plank position with your body weight resting horizontally on your hands and feet. Come back up slowly and repeat this 5 times.
- To stretch your arms, swing both arms over your head, forward, down and then back, repeat 6-10 times. Now swing both arms at your sides, crossing each other in front of your chest, and repeat 6-10 times.

Method 2 of 3: Stretch

Do static stretches. After your warm-up or workout, perform static stretches, slowly stretching a muscle to its extreme position and holding the stretch for 10-30 seconds. These types of stretches lengthen your muscles, increase flexibility and blood flow, repair cracks and reduce muscle pain. When you perform the stretches, your muscles may burn a little.
- Spend at least 10-20 minutes stretching, doing 4 reps per muscle group, and holding the static stretch for 10-30 seconds per rep. Stretch every day so that you see quick results.
- Do not forget to breathe deeply during the stretching exercises. Exhale as you stretch the muscle so that you are relaxed and get the best possible stretch.
- A well-known static stretch, for example, is the low lunge, where you kneel in the lunge position. Relax your buttocks, lean forward so that your hips are level. Hold this exercise for 30 seconds and repeat with the other leg.
Do isometric stretching exercises. This type of static stretch uses the muscle resistance and isometric muscle tension of the stretched muscle to stretch even more muscle tissue. As a result, isometric stretching will give you the fastest flexibility, and it strengthens the muscles without causing pain. You can provide the resistance yourself, or have it provided by a partner, or you can use the wall or floor.
- To do an isometric stretch, perform a normal static stretch, then contract the muscle for 7-15 seconds using some form of resistance, without moving. Then relax for 20 seconds.
- For example, to provide resistance during a calf stretch, you can hold the ball of your foot while trying to extend your toes. Your partner can resist by holding your leg up while you try to get your leg to the floor. You can also use the wall for resistance by pushing the wall with your feet.
- Don't perform isometric exercises with the same muscle group more than once a day.
Take a yoga class, or practice yoga yourself. Yoga combines dynamic and static postures to practice flexibility, balance, strength and relaxation. Yoga is especially helpful if you don't have time for a full workout with dynamic movement and static stretching, because yoga simultaneously burns calories and increases flexibility. Try to take 2-3 lessons per week to see improvement quickly.
Take a dance class. With dancing you combine both dynamic movements and static stretching exercises. You can choose ballet, salsa or Zumba, or another dance where all major muscle groups are trained repeatedly. Dancing is not only fun, but it also quickly makes you more flexible.
Use a foam roller. Foam rollers can be found at most sports stores for 20-40 euros. Choose one with a PVC core, which will give the best results. You can use a foam roller to relax stiff muscles, reduce inflammation, and improve circulation and flexibility. As with other stretching exercises, you should target the major muscle groups and any muscles that feel stiff.
- You choose a muscle group to train, then slowly roll back and forth from the beginning to the end of the muscle in 20-30 seconds. Remember to breathe deeply and not to roll the roller between your joints.
- For example, you can sit on the foam roller and extend your arms. Start with the top of your glutes and then slowly roll back and forth until the roll is at the end of the muscle.
- If you feel a sore, stop rolling and press that area on the roller for 30 seconds until the pain disappears.
- If you're just starting out with the foam roller, do the exercises every other day, or 2-3 times a week, and build up to once or twice a day after a warm-up or workout.

Method 3 of 3: Become even more flexible

Get a deep tissue massage. Stiff, sore muscles can restrict your range of motion. You can be even more flexible on the same day if you get a good massage. This is especially true if the masseur can remove knots and points where there is tension in your muscles, so that you can move more easily. Get a massage a few times a month.
Relax. Stress can make your muscles tense and stiff. Even if you have been exercising, lifting heavy things or doing other physical activities, your body can be stiff. That's why it's important to take the time to do relaxing activities so that you stay flexible and avoid stress limiting your range of motion. Some examples of relaxing activities are walking, meditating, swimming, or anything else that allows you to let off steam.
Learn to breathe properly. Most people breathe shallowly from the chest, rather than deeply from the abdomen. When you exercise, it is important to engage the diaphragm so that you breathe properly. Spend 5 minutes each day focusing on slow, deep breaths so that your belly button moves up and down with each breath. This way you can relax better and improve your posture, so that you can quickly become more flexible.
Drink a lot. Muscles are made up largely of water, so if you want them to work properly, you need to stay well hydrated. If you are stiff, it may be due to dehydration, as dehydrated muscles cannot be stretched optimally. Drink more water, especially during and after exercise, so that you become more flexible.
- The 8 large glasses recommended are a good guideline, but your body may need more or less fluid than that. If you are active, if it is very hot outside or if you are sick, you should, for example, drink more water.
- Check your urine to see if you are drinking enough - it should be pale yellow or colorless. You hardly ever need to be thirsty.

Tips

Wear comfortable, loose clothing and good sports shoes.
Choose a space where you can move well. It is easier to keep your balance on a hard surface than on a mat.
Wear sports shoes, because then you have more grip.

Warnings

Certain stretches, such as isometric exercises, should not be performed by children or teenagers, as they are still growing, posing a risk of damage to tendons and connective tissue.
Do not do ballistic stretching exercises that spring to stretch the muscles.