Overall mobility and ease of movement are dependent on flexibility.Increased flexibility can make working out less painful.Stretching can cause injuries if done wrong and is the best way to improve flexibility.By avoiding intensity, developing a regular stretching routine, and practicing safe stretches, you can improve your flexibility with minimal pain and little risk of injury.
Step 1: Continue to slow down.
It's a recipe for injury if you move quickly into a stretch.Don't force your body into the stretch by moving with deliberate slowness.Slowly moving your body into a stretch allows you to accurately monitor how far you can go before the stretch becomes painful.You won't be able to tell when the stretch became painful if you move too fast.
Step 2: Don't push through the pain.
Most physical activities require you to push into your limits if you want to make progress.The opposite is true when stretching.It doesn't apply to stretching.If you want to find your limit, perform a stretch slowly and right up to the point where it hurts.Take the stretch back until it no longer hurts.You should hold the stretch here.Your limit will move further and further into the stretch over time.
Step 3: Difficult stretches can be avoided.
The goal of stretching is to become more flexible and comfortable.You will reach the opposite result if you practice stretches that are difficult or painful.Don't push the stretches that feel good.Don't try a stretch if it is difficult or painful, replace it with a different stretch.Don't worry if you're unable to stretch every muscle in your body, there are many ways to do it.
Step 4: Discuss the problem areas with a physical therapist.
It's a good idea to talk to a physical therapist if you have any spots in your body where you consistently feel a block.That way, you can be sure that you won't hurt yourself when you exercise, and the therapist can help recommend stretches that will specifically target that area.
Step 5: A regular schedule is what you should commit to.
You need to stretch frequently to improve your flexibility.Your body will return to its previous state quickly if you don't.For approximately ten minutes, stretch five days a week.It is not necessary to make up missed stretch time.Too much stretching can be counter productive.You can try to do better the following week if you miss a day.
Step 6: Take a deep breath.
If you want to avoid pain and get the most out of your stretches, you need deep, controlled breathing.Lactic acid can be removed from your muscles by breathing in more oxygen.Take a deep breath before each stretch.Release the breath as you move into the stretch.Take a deep breath when you reach the limit of your stretch.Move slightly further into the stretch after slowly releasing the breath.You should be able to move further without pain because of the increased oxygen in your blood.
Step 7: It's time to stretch after a workout.
Stretching is more effective if done after a workout.When muscles are warmed up and tired, they stretch more.Move into your stretching routine after you complete your workout.If you don't have time to work out before you stretch, you can either walk or contract your muscles.The small amount of warm-up will improve your stretching routine.
Step 8: The shoulder extension is done.
Flexibility in the rear part of your shoulder will be improved by this stretch.You need a rod for this exercise.A broomstick works as well.This stretch should be felt on your pecs and shoulders.It targets the pecs, trapezius, latissimus dorsi, and teres major.With your hands at shoulder width, grasp the rod in front of you.Your hands should be straight.While keeping your arms straight, slowly raise the rod until you are in a Superman position.Try to push your head and chest forward by holding your arms in this position.Hold the stretch for a while.
Step 9: The shoulder stretch is done in the underarm.
The stretch will improve flexibility in the front part of your shoulder and the range of motion in your shoulders.Put your legs in front of you and sit on the ground.Put your palms on the floor so that you can see your fingers behind you.Slowly push your butt forward, keeping your arms straight.Hold the stretch for a while.
Step 10: The rear handclasp should be performed.
The stretch works the entire shoulder.It should be done with both arms.This stretch targets the deltoid middle head, as well as the other heads of the tricep.To reach your right hand, take your left hand behind your back.Pull down with your left hand the fingers of your two hands.For 30-60 seconds on each side, hold this stretch.If you can't get your hands to reach, hold a cloth with your right hand and grasp the bottom of it with the left hand.
Step 11: The full squat is performed.
This stretch targets several muscles in the front and back of your legs, as well as your butt.One of the best stretches for the lower body is this one.Spread your feet just past the shoulder width while standing.Point your toes in a different direction.Slowly descend into a squatting position when you lean your weight back onto your heels.As you move into the squat try to keep your knees from extending past the front of your feet.As you descend, place your hands into a prayer position and allow your elbow to stay in contact with the inside of your knees.For 30-60 seconds, hold this stretch.Feel free to hold onto a stationary object in front of you as you descend if you feel confident in this stretch.If you fall backwards, this will keep you from doing so.
Step 12: The pike needs to be stood on.
This stretch targets your lower back.The stretch is similar to the standard one, but it doesn't force your back into a curved position.Slowly bend forward from a standing position, allowing your arms to hang down in front of you.As you lean into the stretch, keep your back as flat as possible.Aim your hands for a spot on the floor one to two feet in front of you.Don't feel like you need to stretch this far if you can get your hands to floor.For 30-60 seconds, hold this stretch.
Step 13: The kneeling lunge is performed.
The stretch will improve your flexibility.If it causes you any pain, avoid it.The stretch should be done with both legs.This stretch is for your hips, groin, and thighs.Place your foot on the floor in front of you.Take a rest on top of your leg.With your foot pointed backwards, extend your left leg behind you.Press your pelvis forward so your upper body is erect.The stretch should be performed slowly with your right foot forward.For 30-60 seconds on each side, hold this stretch.
Step 14: The butterfly can be performed.
This stretch targets both the butt and the interior part of your body.You will probably feel a lot of pressure in your hamstrings if you haven't done this stretch before.Go easy on yourself.You can sit on the ground with your knees up.Lower your hands on your knees.Place your feet together so the bottoms are touching.Allow your knees to descend on their own.Place your hands on your knees and use your elbow to place downward pressure.For 60 seconds, hold this stretch.
Step 15: The back bridge needs to be performed.
Flexibility in your back will be improved by this stretch.Don't worry about straining your back on this one, it is a very safe stretch for the back.Lie on your back on the floor with your knees bent in front of your butt.The palms of your hands should be on the floor.Using your arms and hands as leverage, slowly lift your butt off the floor until it forms a straight line from your knees to your neck.To hold yourself in place, squeeze your glutes.For 30-60 seconds, hold this stretch.
Step 16: The lying twist is performed.
The upper and lower muscles of the butt are targeted by this stretch.This stretch should be completed on both sides.It is a good last stretch since you are resting on your back.Lie on your back on the ground.Keeping your upper body flat on the ground, twist your lower body to the left and raise your right leg over your left.Your right foot should rest on the left side of your body.For 30-60 seconds on each side, hold this stretch.