Last Updated on October 10, 2022 by Andrew Pirie
Flexibility Exercises list: 5 Tips on How to Build Flexibility Fast
It is recommended to hold stretches for 20 to 30 seconds of Flexibility Exercises. While Less than 20 does not cause significant lengthening and over 30 seconds can cause significant damage. It is recommended to stretch at least two to three times a week. While some studies have shown that stretching for flexibility exercises does not help increase athletic performance.
While the thing is, if you’re like most people, you’ll be about as flexible as a rubber band that’s just been pulled out of the freezer, and if you get carried away, something might snap.
Hence office workers are the worst. Their days are spent sitting in one position. Their muscles rarely move. Consequently, they become short and tight in places, and long and weak in others. And when they head out for a violent game of squash on the weekend… there goes the back!
When should you stretch?
- Stretch daily with Flexibility Exercises. Taking 20-30 minutes in the evening to relax and stretch out tight spots will undo the day’s damage.
- Remember to take mobility breaks. After every 50 minutes of work, walk around the room and do some lunges, squats, and leg swings.
- Stretching, when referring to passive or static stretching, should be done after a workout, never before. On the other hand, dynamic stretching is excellent and an important part of a pre-workout routine.
- As a rule of thumb, even if you don’t exercise every day, static stretching should be done once a day for the best results.
Tell me the Importance of Stretching?
The more you stretch, the more you will benefit. Consequently, you will increase your Flexibility and significantly reduce the chances of injury. Of course, most people know this already, but in Bruce Lee’s words, we must say, ‘Knowing is not enough.
Dynamic stretching increases blood flow and responsiveness and is also great as the short-term remover of stiffness in a muscle. Static stretching is important for general mobility and increases in range of motion.
Flexibility is one of our greatest physical assets. The ability to move freely, over a wide range of motion, without pain or discomfort. Furthermore, it can mean the difference between superior athleticism and a body that’s ready for the scrap heap.
Stretching For what duration each time?
As for the duration, a single stretch passive can be held anywhere between 10-30 seconds, for 1-3 reps per stretch. Assuming you are very thorough, this can go for up to 15 minutes and perhaps even longer.
Passive or static stretching before a workout has some detrimental effects, as newer research shows. It slows down blood flow in the stretched muscle(s), decreases its sensitivity to innervation, and, effectively, as a consequence, lowers the output of the muscle. It’s like you never warmed up in the first place. Sprints coaches (the good ones!) have been speaking out against passive stretching since they found out, but still, few people know this.
It doesn’t make much of a difference when you go for a jog, because that is a low-intensity exercise. Anything in the medium or higher intensity range should be preceded by a proper dynamic stretching routine.
To do a static stretch, follow the procedure I outlined above. For a dynamic stretch, you need to stretch the group only for a short moment (less than 2 seconds) ad release. The video on the linked page shows some examples of dynamic stretches:
Use PNF. Proprioceptive neuromuscular facilitation (PNF) is a great way to improve Flexibility Exercises. Enter the stretch position, flex the muscle hard for 15-30s, then release. You’ll notice an extra inch or two instantly.
Get regular bodywork. Thai massage, Feldenkrais, Rolfing, and Myotherapy help to smooth out muscular knots and scar tissue. Once a month is good, but once a week is better.
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