Can't bend over and touch your toes? You might think flexibility is something you're born with -- you either have it or you don't. While your flexibility level does have ties to genetics we can't all be contortionists , you might be surprised to learn that you can build flexibility just as you can build strength , endurance or speed.
Just like anything else, developing flexibility takes practice. It takes just as much consistency as does building muscle or getting in shape for a marathon.
It may not be easy, but it's definitely doable, and you can get started with these simple ways to become more flexible.
Read more: The best ab exercises for a stronger core. Holding static stretches may be the simplest method to improve flexibility. Static stretching includes all flexibility exercises that involve holding a muscle in a stretched position for a substantial amount of time, usually around 30 seconds.
This allows you to isolate and deeply stretch a muscle. Starting and ending your day with static stretches -- just for 5 to 10 minutes -- can make a big difference in how flexible your muscles feel on a daily basis.
Dynamic stretches, in contrast to static stretches, continuously move your muscles and joints through their full range of motion. This type of stretching feels much more vigorous than static stretching and may even get your heart rate up.
Dynamic stretching doesn't isolate muscles as much as static stretching; rather, this type of active stretching works multiple muscles at the same time and teaches you how to engage your muscles and joints to support deeper and more fluid motion. Repeat both poses on the opposite side, then do the entire series at least once more. Start in a plank position with your arms straight and your wrists directly under your shoulders. Keep your abs engaged and your hips in line with your shoulders.
Hold 20 seconds, then step your right foot outside of your right hand, coming into a Runner's Lunge. Hold 20 seconds, then return to the plank position. Hold 20 seconds, then repeat the lunge on the opposite side. Repeat the entire series at least once more. Exercise Photos by James Farrell. Whether you step your high knees or keep one foot off the ground throughout, this move will get the blood pumping to your lower limbs while stretching your glutes, hips, and knee joints.
Although you may think about stretching as a way to increase flexibility and mobility, strength training can also improve both — if done with proper form and the full range of motion, that is. Stick with foundational movements like the five below and focus on form to give the muscles the best workout. One of the holy grail exercises, a squat will get your lower body in tip-top shape. Add a gentle back bend to your lunge to further engage and stretch your torso. Stretch and strengthen the posterior chain — or the back of your body — with this move.
Stretch and strengthen your chest with a dumbbell chest press. If you start to feel pain or significant discomfort, stop immediately. You could risk a muscle strain or even a tear. Stretch just to the point of tension and hold there.
There are numerous benefits associated with good flexibility — the most important being your quality of life. Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives.
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