How do I become fully flexible?: Flexibility may be something you are either born with or not. You can see this in any yoga class. One group can easily bend, twist, and reach their toes, while another relies on blocks, straps, and bent knees.
Don’t worry if you are not flexible. Even though some people are more flexible, you can improve your flexibility even if it has been years since you touched your toes. Find out from three experts how to improve your flexibility and why it is important for your health.
Ellen Barrett, a women’s wellness expert and Yoga instructor in Connecticut, defines flexibility as the ability of your muscles and joints to move freely without pain or restriction.
Barrett says that when you zoom out to see the bigger picture, you will find more flexibility, allowing you to move around the globe more easily.
Benson says that flexibility is important to ensure you can move freely without feeling like a monkey on you. “At the same time, everyday tasks, sports and fitness all require different degrees of flexibility and range of motion to be performed successfully and without risking acute injuries or wear and tear.” [How do I become fully flexible?]
7 powerful exercises are best for fully flexible your body
- Dynamic Stretching
- Forward Fold
- Cat-Cow Stretch
- Hip Flexor Stretch
- Seated Forward Bend
- Pigeon Pose
- Butterfly Stretch
1. Dynamic Stretching
People perform dynamic stretches at a slower speed than they do most workouts. People tend to perform dynamic stretches to prepare their muscles for exercise and warm them up. Dynamic stretching has replaced static stretching in some fitness routines.
This article will explain how dynamic stretching is different from static stretching and what benefits it can offer.
We then describe dynamic stretching as a warm up for runners and people working on their upper body. We also provide safety advice.
Dynamic stretching is the active movement of muscles that stretches them to their maximum range of motion.
These exercises often simulate functional movements that prepare the body for intense training. [How do I become fully flexible?]
2. Forward Fold
The Standing Forward Fold Pose Uttanasana stretches the Hamstrings, calves, glutes, and pelvic muscles.
The weight shifts to the front foot, not the heels, because the upper body weight is on the lower. This action requires firm feet on the floor and strengthening ankles and foot muscles.
With each exhalation, the practitioner lowers his torso and lengthens his spine. This improves spinal flexibility.
This pose strengthens the knee joint, surrounding tissues, and muscles. It is also very effective at toning abdominal muscles, which increases core strength. Stretching the entire back will tone the spine and muscles in the back. [How do I become fully flexible?]
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3. Cat-Cow Stretch
If you aren’t a yogi, it’s time to learn the cat-cow mobility exercise. The cat-cow is a popular exercise for mobilizing the spine during yoga warmups or workouts.
Unroll one of the Best Yoga Mats, and begin in a tabletop pose on your hands or knees. Inhaling, lower your belly to your mat and raise your chin towards the ceiling. This will create a soft curve in your back.
This range of motion can have many benefits for the body. This video shows you how to perform cat-cow in the correct form. It also shows common mistakes and benefits.
In the cow position, you are extending your spine. It’s also a good exercise for beginners. Some yoga instructors also use it to help with symptoms associated with sciatica. [How do I become fully flexible?]
4. Hip Flexor Stretch
Due to their anatomical proximity and similar functions, The iliacus and the psoas muscle are commonly grouped as a musculotendinous iliopsoas unit.
The Iliopsoas is associated with a bursa, the largest in the body. It lies between the iliopsoas muscle and the pubis.
The rectus Femoris is a quadriceps muscle that has two functions. It can flex the hip and extend the knee.
Rectus femoris is activated intensely when performing both functions, such as kicking a ball or swinging the straight leg forward.
The sartorius is the longest muscle of the body. It crosses both the hip and knee joints. The sartorius originates from the anterior inferior iliac spine and is inserted on the Pes Anserinus in a broad facial insertion. [How do I become fully flexible?]
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5. Seated Forward Bend
Simple forward bends can relieve tight hips, lower back, and hamstrings. Don’t go as hard on your exercise routine as with other exercises.
Benagh says that most people achieve Paschimottanasana slowly and with patience. If you are not already very flexible, I recommend starting this pose without thinking about bending your legs.
It would help if you did not overstretch to achieve a pose you “think” it “should” be. Doing this pose with patience and ease can take as much mental effort as physical stretch.
Benagh says that the simple shape of this pose can help you “cultivate an understanding that yoga is more than just physical effort.” This is because yoga has traditionally been practiced with your back facing west at sunrise. [How do I become fully flexible?]
6. Pigeon Pose
The Pigeon pose is a yoga or asana that opens your hips to ease lower back pain. You must perform this move correctly to avoid injury or strain. This article explains the benefits of Pigeon Pose.
Start in the Downward-Facing Dog Pose on a yoga mat. Start on all fours and place your palms facing you in front of the mat. Straighten your legs and lift your hips towards the sky. You will now be in an upside-down V position.
Then, bring your right hand to your wrist and raise your right foot off the floor. Rotate your right shin until it is parallel to the front of the mat. Keep your left leg straight when it reaches the floor.
Your right knee should be positioned farther to the left than your hips. Also, your right foot should be dorsiflexed. Your right buttock should be lowered towards the ground. However, you must ensure that your weight is evenly distributed between your hips. [How do I become fully flexible?]
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. Avoid bouncing and pushing yourself past your natural limits.
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 knees or thighs if they are very high. Allow your thighs and knees to lower naturally without pushing or forcing them. [How do I become fully flexible?]
Conclusion:
To become fully flexible, incorporate regular stretching into your routine at least 3-4 times a week, focusing on static and dynamic stretches. Warm up before stretching, hold stretches for 15-30 seconds, and be consistent. With dedication, you can achieve improved flexibility over time! [How do I become fully flexible?]
How do I become fully flexible? FAQ
1. What is flexibility?
Ans: Flexibility is the ability to move your joints and muscles through their entire range of motion. It is essential for injury prevention and overall performance.
2. What are the best stretching techniques for flexibility?
Ans: For optimal results, combine static stretching (holding the stretch), dynamic stretching, and proprioceptive Neuromuscular Facilitation (PNF).
3. Do I stretch before and after my workouts?
Ans: Warming up with dynamic stretching is recommended before exercising. Static stretching improves flexibility and helps you cool down after a workout.
