Flexibility training is necessary before doing any physical exercise, especially if it is related to heavy lifting. Joint instability, weak muscles, and dislocation are signs you haven’t done any stretching before jumping into your physical exercise routine.
In this article, we will discuss how to become flexible, and we’ll also present a stretch routine to improve flexibility. We will show you methods and exercises you can use to become flexible and avoid having joint and muscle problems when exercising.
Why Should I Do Stretching Exercises for Flexibility?
You need to do stretches to improve flexibility, and you need to do them periodically before and after exercising. Yes, you might lose the “pumped” feel after lifting weights but the exercises to increase flexibility are a must if you don’t want to become stiff and experience pain after every workout.
How to Increase Flexibility?
You need to create a flexibility training program for your daily gym sessions. You can use yoga for flexibility or do at least a couple of stretching exercises before lifting weights. For example, if you have to do bar squats, you will need to do some yoga leg stretches or any stretching exercise for your legs.
If you want to do some bench presses and want to know how to gain flexibility in your arms, you can do some light shoulder exercises. Remember, some muscle and joints can easily be injured if you don’t do some warm-ups and stretching before doing your routine exercises.
Once you hurt your shoulders, you can say goodbye to gym exercises, and if the situation is bad, you may have to undergo surgery. Even so, healing might take a while and only then you will realize how important stretching exercises are.
How to get flexible in a week ?
Before we present the flexible poses and exercises, we must discuss nutrition. See, when it comes to being flexible, exercises are a part of the battle. If you want to stay healthy and push your body even further, you will need to stay hydrated at all times.
Also, throw away the junk food and eat more fresh vegetables and fruits. Those will help you stay hydrated and will be useful for your joints and muscles. No matter how much yoga you do or how many postures you try to do with your body, you will never be flexible if you don’t eat properly.
And now, let’s get to the stretching exercises:
Grab one elbow with the other hand and pull it across your chest. Hold this position for ten seconds and do the same with the other elbow. Do a couple of repetitions until you feel warmed-up.
When it comes to anterior deltoid, you can use a smith machine. Place a bar or use the one attached to the machine, face away from the bar and grasp the bar with your palms down. Now, walk away slowly while gripping the bar until your deltoids are stretched to a maximum. Hold this position for a couple of seconds.
For lateral deltoid, you can use a low pulley. Grab the low pulley cable and let the weight stretch your side deltoid. If that isn’t enough, increase the weight.
If you want to know how to get flexible legs, you will need to start with hip flexor quad stretch exercise. While kneeling, lunge forward with the right leg so that your knee is bent and creates a 90-degree angle in front. The other leg must be flat on the floor starting from the knee up to your toes.
Your hands must be on top of the bent knee and lean into the stretch. Hold for thirty seconds and do the same with the other leg. That’s how you must train to have a flexible leg in your exercises.
You can also do leg stretches for splits. Stretch both legs out to the side in a slow manner. If you feel pain, then you are pushing your body too hard, so you will want to take it down a notch.
Lie on your back with your legs towards your chest, use your arms to pull your legs and keep them that way. Use your arms to pull until you feel a gentle stretch. Hold this position for a couple of seconds. You can also kneel on the floor in an “all four” position and curl your back towards the ceiling. Hold this position.
Hang from a bar in a pull-up position. Lift your body gently and then go back down and once you are descending, hang from the bar for thirty seconds.
Biceps and Triceps
For biceps, you can use dumbbells on a 60-degree inclined bench. Curl the dumbbells slowly until you feel the stretch and hold this position. For triceps, use the same bench inclination and while leaning back, extend the dumbbells up. Lower them slowly to the side of your head until you feel a stretch.
Can Yoga Make You More Flexible?
If you want to know how to get flexible fast in a fun and calm way, you can enroll in a yoga class. Besides the usual yoga poses you see on TV, you can use the knowledge and exercises to calm your muscles and your mind. This can be extremely helpful, especially if you are physically and mentally stressed.
Yoga can also help you burn some calories, and it can go hand in hand with gym exercises. If you don’t believe it, you can search for yoga body before and after pictures and read the testimonials. Yoga is indeed a more interesting approach to stretching and adding more flexibility to your body.
Remember, stretching exercises are just part of the battle. You may stretch all you want, but you will never achieve a decent level of flexibility in your body if you don’t stay hydrated and eat foods that contain water. Also, you can try going to a massage parlor. It can relax your muscles, joints and make your body more flexible.
As you can see, flexibility workouts are a must if you want to continue doing physical exercises without having to deal with pain or other problems.