Fitness Tips to Help Improve Flexibility and Increase Range of Motion

One of the most often overlooked aspects of fitness involves improving flexibility and increasing range of motion. Flexibility is extremely important when it comes to enhancing performance and reducing injury. While performing Yoga or Pilates will increase your flexibility, there are actually several other things you can do as well.

For many people, the only stretching they do is just before or after a workout. Stretching at those times is often performed hurriedly, making it impossible to get the maximum benefit from it. To stretch properly, you should:

 

• Wait until the muscles are warm. Warm muscles are more elastic, and therefore have a greater range of motion. Stretching cold muscles also increases the risk of a pulled muscle or ligament.
• Reach as far as you comfortably can without straining or noticing severe discomfort. Hold each position for around 20 to 30 seconds before attempting to lengthen your stretch.
• Breathe slowly, inhaling through the nose and exhaling through the mouth. With each exhale, try to go a little deeper into your stretch.
• Move slowly into each stretch and then hold. Never try to bounce, push or twist in order to make yourself go farther.
• Stretch all muscle groups during each session

You should not notice any pain when performing a stretch. If you do notice pain, or experience shaking in any body part, release the stretch to the point where you feel no discomfort whatsoever.

Dynamic vs. Static Stretching

To improve flexibility, you’ll need to perform both dynamic and static stretching. Static stretching involves holding a particular stretch for between 30 and 60 seconds to make muscles longer. On the other hand, dynamic stretching involves using fluid, controlled movements to increase your range of motion. Some exercises that could be considered dynamic stretching include:

• Rotations of joints such as the shoulders, hips, neck, and ankles
• Neck extensions and flexes
• Arm and hip circles
• Arm and leg swings
• Lunges
• Side bends

Dynamic stretching can be performed just before static stretching at the beginning of a workout to help loosen your joints and prepare them for the work that is ahead.

Partner Stretch

Stretching with a partner will allow you to stretch slightly further than you would normally be able to on your own. After going into your stretch, have the other person press lightly on a particular area of your body in order to slightly increase your range of motion. Have your partner hold you in this position for the duration of the stretch and then slowly release. Some things to keep in mind when stretching with a partner are:

• Establish clear signals so that your partner will recognize when he or she has pushed you too far
• Never use your partner to “force” your body into certain positions (for example, the splits)
• Get into position before having someone press on your body. This will ensure you are not inadvertently stretched beyond your limits.
• Do not allow the other person to “bounce” or “rock” your body in an attempt to make you stretch deeper

Exercise Equipment for Stretching

Many gyms have stretching machines such as the Century Versaflex that will increase the amount of flexibility in your legs, particularly the hamstrings. These machines can be very effective when it comes to improving flexibility, but only if they are used correctly. Before using one for the first time, be sure you receive thorough instructions from a fitness professional. You may also use stretching bands to improve the amount of flexibility in your arms and legs, or a stability ball to increase the range of motion in your abdomen and back.

How Much Stretching is Needed?

Too much stretching can be counterproductive, but too little might not provide you with the results you desire. The good news is that stretching to improve flexibility should only require between ten and 20 minutes every day until you achieve the results you desire. After that, between ten and 20 minutes every other day should be sufficient to help you maintain those results.

When to Stretch

There is no one time that is best for stretching. So long as your muscles are warm, you can stretch any time during the day. Some people prefer to stretch when getting out of bed in the morning to help limber them up for the day’s activities. Others may stretch at night just before going to sleep to help them unwind. You might also want to stretch periodically throughout the day, particularly if you regularly sit or stand in one place. So long as you stretch on a consistent basis, where or when you do so really doesn’t matter that much.

Miscellaneous Consideration

There are also some other things to consider when improving flexibility, such as:

• Staying well hydrated, as dehydrated muscles are less flexible and therefore cannot be stretched as far
• Maintain an ideal weight so your movements will not be restricted by excess fat and tissue
• Consider acupuncture if you have stiff muscles to help loosen them up and enable them to become more flexible
• Don’t be discouraged if you notice a slight decrease in flexibility after increasing muscle mass. This is normal, and results from the fact that your muscles are firmer and slightly less pliable.

Stretching becomes even more important as you age, since tight muscles can greatly restrict movement, and may also increase arthritis symptoms. Include stretching in your fitness routine, and you should notice a dramatic improvement in your overall health and wellness.