Take a moment to think about flexibility itself and what it means to you.
Does your mind conjure up images of yogis bending backwards and dancers falling into the splits? Or is it simply being able put your socks on without needing to sit or support your foot on a bench?
All too often, people who believe that they are not flexible will avoid stretching and tend to shy away from going to classes like yoga, for the very reason that they are supposedly not flexible! Then, there are many diligent exercisers and athletes who consider a quick five-minute stretch after a run or tough workout to be a generous time spend, and yet, it can be a gamechanger.
Flexibility is good for…
Being flexible has several benefits that can positively impact your overall wellbeing. Here are just a few reasons as to why you should make stretching a part of their daily routine, highlighted in an article for Healthline :
- It reduces your risk of getting injured (especially during exercise),
- assists in pain management,
- improves posture and balance,
- can help you to relax and feel calm, and
- improves performance by increasing range of motion, which allows muscles to work more effectively.
So, what are you waiting for?
Ideally, according to the American Council on Exercise (ACE), flexibility training should be practiced at least three times per week, for 30 minutes or more. However, if stretching is not something that you’re used to doing, maybe you hate it, or you really don’t have time, why not challenge yourself to practice some stretches for just five minutes a day, for a month?
To get you going, a good idea is to measure your flexibility – for example, how far away are you from touching your toes – using that as a baseline and recording your readings each week.
Before your start stretching, (unless you’ve just completed a workout) always remember to warm up properly in order to get oxygen to your muscles and surrounding tissues. ACE recommends walking for at least 10 minutes, adding in some arm swings. Then, in whatever time you have available, try to include full body stretches that target the legs, hips, back, chest and shoulders. When doing static stretches, breathe and try to hold each position for 15 to 30 seconds, relax and repeat.
Some other helpful tips from ACE for “fitting stretching into an overbooked schedule” include:
- Doing a few stretches “immediately after a shower or while soaking in a hot tub” (as your muscles will be warm) and “more receptive to stretching.”
- Stretching before you get out of bed in the morning, reaching your arms above your head and pointing your toes. “This can clear your mind and help jump-start your morning.”
- Signing up for a weekly stretch class (even if it’s online), thereby making a commitment to focussing on your flexibility at least once a week.
What’s the worst thing that can happen if you commit to the challenge?
That yogi back-bending could be you!
And if you don’t?
You’ll never know…
References
American Council on Exercise
Benefits of flexibility
28 January 2009
https://www.acefitness.org/education-and-resources/lifestyle/blog/6646/benefits-of-flexibility
Healthline
Why being flexible is great for your health
Daniel Bubnis
28 May 2020
https://www.healthline.com/health/benefits-of-flexibility
Gold Medal Bodies
Stretching exercises. How to get flexible quickly and safely
Jarlo Ilano
6 November 2016 https://www.acefitness.org/education-and-resources/lifestyle/blog/6646/benefits-of-flexibility