Can I become flexible at 19?: We tend to think of stretching as something we do after exercise to cool down or warm our bodies. We don’t realize that flexibility should be given the same priority as cardio and muscle strength in your daily or weekly exercise schedule.
As we age, it becomes more difficult to be flexible. Our tendons stiffen as we age, and our muscles and joints become stiffer. This makes daily activities more difficult and increases your risk of accidents in later life.
You can reduce the risk of falling by being flexible. This could prevent you from breaking your hips or suffering other health consequences as your bones lose density and age.
You will also have better blood circulation and posture, which can directly affect your mental and emotional health. You can be less likely to be involved in a car accident with greater flexibility. [Can I become flexible at 19?]
7 effective workouts are best for flexible at 19
- Sun Salutations (Yoga)
- Pigeon Pose
- Cat-Cow Stretch
- Bridge Pose
- Seated Forward Bend
- Hip Flexor Stretch
- Butterfly Stretch
1. Sun Salutations (Yoga)
Surya Namaskar (The Sun Salutations) is known to most people who practice hatha or yoga. They incorporate it at some point into their practice.
Surya Namaskar has many variations and versions. I’ve explored the world of yoga in different styles. Modifications are available for those with health conditions such as high blood pressure, knee problems, and back pain.
There are also stronger versions of the pose for advanced practitioners who want a more challenging practice.
Krzysztof Stec, a Polish yoga teacher and writer, has written a book called “Dynamic Suryanamaskar: Sun Salutations” that explores some of the deeper aspects of this ancient practice.
Krzysztof is one of my friends who has been practicing Surya Namaskar for the longest time. He wrote his first book based on his experiences, practices, and knowledge. Krzysztof is a Surya Namaskar practitioner who has worked to achieve 1008 rounds of Surya in two hours.
He knows what it takes to reach that level and how to do it safely, in a dedicated manner, without expecting or wanting results. [Can I become flexible at 19?]
2. Pigeon Pose
Pigeon is the name most people use for this bird. Try to maintain your balance when upright. Take a forward bend to add some pressure on your front leg. This will intensify the stretch.
Things can get a bit tippy at this point, so you may want to use padding underneath the right buttock. You can also press down with both knees and firm your thighs. This will raise your pelvis and stabilize it to prevent you from falling to one side.
Mermaid is a great way to get started on Full Pigeon. Straps are great for people who have tight shoulders.
Your Pigeon might be ready for flight if it is strong. This arm balance is done using the same position of the legs as in Pigeon prep. [Can I become flexible at 19?]
Read Also: Does Flexibility affect height?
3. Cat-Cow Stretch
Start on your hands or knees. Press down on your finger pads by spreading your fingers. Rotate your upper arms externally so that the elbow creases face forward. Keep your neck neutral by looking at the floor directly before you.
The seated Cat-Cow is useful when you cannot get on your knees, such as on an aeroplane or at work. Sitting down limits the amount of pelvic movement but still allows you to move your spinal column.
The pelvic tilt, also known as a Cat-Cow in the supine position, places an emphasis (surprise!) on the pelvis.
The pelvic tilt is a passive version of a Cat-Cow with an emphasis on (surprise!) This underrated exercise can be a great way to prepare for yoga, improve your pelvic awareness, and strengthen the muscles in your back and abdomen. Physical therapists often prescribe pelvic tilts to prevent back pain. [Can I become flexible at 19?]
4. Bridge Pose
Supported Bridge, also known as Bridge Pose, is a variation of Bridge Pose in which you place a block under your lower back for support.
This is the pose I do when I feel low in energy. (And pretty much whenever I can sneak it into …)) I find it relaxing, and yet it leaves me feeling revitalized.
Setu Bandha Sarvangasana uses gravity to open up the front of the torso. This posture is not only vital, but it also offers a wonderful stretch.
The spine is held in place throughout the pose, allowing a gentle but deep backbend. You can hold the pose for a long time once the block is positioned correctly.
It allows your body to experience the benefits while giving your mind a chance for stillness. [Can I become flexible at 19?]
Read Also: Can your glutes grow naturally?
5. Seated Forward Bend
Seated Forward Fold Pose is a forward-bend that balances upper and lower bodies. This symmetrical posture is common in yoga and has many benefits. These are:
When the abdominal and core muscles are engaged in Paschimottanasana, it can affect the breath, causing breathing difficulty.
When the students are told to open up the chest, rib cage, arms, and shoulders while leaning towards the front, their breathing improves automatically.
Conscious efforts to maintain a flat spine, keep the chest wide and shoulders open, and improve focus and memory.
Basic awareness is important because of the intense nature of this exercise, which places pressure on the chest, abdomen, and spine. [Can I become flexible at 19?]
6. Hip Flexor Stretch
You might have tight hips if you experience pain, tightness, or weakness in the hip area regularly.
Tight hip flexors can cause hip pain, lower back pain, reduced range of movement, and many other symptoms. It can affect active people as well as those who are more sedentary.
It is also great for strengthening and stretching your hip abductors. Hip adductors. Glutes. This stretch will also help you build the flexibility and strength needed for advanced yoga poses such as pigeon position, cow face pose and lizard. Seated on the floor, your knees should be bent.
As you place your outer right thigh on the floor, shift your weight to the left. Bend your right knee by 90 degrees. Extend your left leg while simultaneously bending your left knee. [Can I become flexible at 19?]
7. Butterfly Stretch
It is an excellent hip opener for beginners and all levels. This stretch is great for releasing tightness and increasing hip flexibility after strenuous exercises, repetitive movements or prolonged sitting.
You should warm up your body first before you do the butterfly stretch. This is especially important in cold weather or the morning.
Slowly open your hips up, especially if you have very tight hips. Increase your flexibility slowly and with gentleness.
Ensure your weight is evenly distributed between your pelvis, hips and sitting bones. Adjust your body if you feel yourself sinking on one side. Place cushions or blocks underneath your thighs and knees if your knees are very high. Allow your knees and thighs to lower naturally without forcing or pressing them down.[Can I become flexible at 19?]
Conclusion:
Yes, you can become flexible at 19! Flexibility improves with consistent practice, proper technique, and patience. Focus on regular stretching, avoid pushing past your limits, and over time, you’ll see significant improvements in your flexibility. [Can I become flexible at 19?]
Can I become flexible at 19? FAQ
1. Why should I avoid bouncing when stretching?
Ans: Bouncing, or “ballistic stretching”, can cause excessive strain on your muscles and tendons. If done too forcefully, it can cause sprains or muscle tears. This type of stretching activates the stretch reflex, which causes your muscles to tighten instead of relax.
2. Is it bad to push myself beyond my natural limits?
Ans: Overstretching can cause injury. Pushing too hard can lead to muscle strains, ligament tear, and joint damage. It would help if you had time for your body to adapt to the increased flexibility. Pushing past your limits can cause more harm than benefit.
3. How do you stretch properly without bouncing up and down?
Ans: Choose static stretch. This involves holding the stretch for 15-30 seconds without moving. Slowly begin the stretch and stop once you feel mild tension. While holding the stretch, relax and breathe deeply.
