Touching the toes of your foot while extending your legs can be difficult due to stiffness in the muscle. Focusing on and improving your flexibility can enable you to do so. The right combination of exercise, diet, hydration and lifestyle choices all add up to versatility. Giving priority to flexibility is essential as it strengthens your muscles, joints improve posture and physique and prevent injuries.
There are specific rules of flexibility to adhere before stretching to enable the whole stretch of muscles.
Mandatory warm up before working out
Recent studies reveal misconceptions about static stretching. Gone are the days of prior stretching before work out, only to be replaced by dynamic stretching. Before any heavy workout, mandatory warm-up consisting of basic ground exercises like lunges, squats, push-ups are to be repeated in a manner of 20-30 reps to properly heat the body and get it pumped which will indirectly allow ease into stretching.
Post workout stretch
After you complete your workout, do not forget to end it with a few static stretches. These longer duration stretches help lengthen out and loosen the muscle contracted upon lifting. Lats, chest and hip flexors are the prime areas to stretch after the workout.
Work full motion
Every exercise has to be completed in full movement to gain the full benefits of the practice. Flexibility will be increased through the working of all the muscles. For example, go down completely to accomplish a weighted squat that will enhance your flexibility and endurance.
Apart from working with complete motions that add to flexibility, incorporating deep tissue massage to loosen up those knots that hinder free movement will do great wonders in aiding to flexibility. Moreover, it is a relaxation time after a rigorous workout.
Do not overwork the muscles as you are not robots. The muscles like you need a break from hard work and stress to loosen up contractions and hinders in free muscle movement. Yoga, peaceful walks, massages are few examples of stress-free activities.
A minimum of 5 minutes of real and pure breathing exercises are to be practiced daily for stress-free and relaxed posture. Tend to focus more on belly breathing than ribcage expansion and contraction.
Always stay hydrated for optimal muscle performance. Water forms a large part of our muscle composition and for it to respond to flexibility exercises optimally, it requires ample amounts of water intake.