Discover How To Have Greater Flexibility In The Muscles

If we want to have greater muscular flexibility we should take into account certain aspects such as daily exercise and a healthy diet. Flexibility is the ability of muscles to make a greater joint travel without damaging themselves. It is also present in almost all the movements we make daily.

Therefore, flexibility is very important to our body for many reasons. In this article we will not only tell you about some of those reasons but also several tips on how to have greater flexibility in your muscles. Keep reading!

Why is flexibility important?

As we mentioned before, flexibility is usually present in almost all the daily movements we make, although we may not realize it. Therefore, experts indicate that it is very important to keep your muscles flexible. Some of the reasons are these that we show you below.

Why flexibility is good

• It serves to maintain a good physical condition.
• Protects muscles, tendons and joints from possible injuries or injuries.
• It increases the possibilities of executing movements with power, that is, a mix between strength and speed.
• It influences muscle performance and helps muscles work more freely.
• Avoid pain and impediments to certain movements or activities.

Most common causes of lack of flexibility

So what happens when we don’t have flexibility in our muscles?   Priscilla Flores, a specialist in Sports Medicine and Rehabilitation, tells us about the most common causes:

• We are more likely to injure ourselves, hurt ourselves, and suffer pain.
• We become clumsy when walking, moving and moving.
• We have less capacity to react.
• We spend less energy because the movement of the muscles is less.
• We suffer from more contractures and muscle problems.

Tips for more flexibility

When you do physical activity, it would be convenient to include a series of before and after stretching in the routine. The trainers or coaches indicate that the recommended thing for a normal and moderate activity is six minutes before starting and nine minutes after finishing.

You don’t have to over-lengthen your muscles or stretch them violently.  It is recommended that when you start to notice tension you stop. Little by little you will acquire greater flexibility. Hold the pose for 10 seconds in a row and carefully return to the starting position.

On the other hand, here are some recommendations to achieve greater flexibility:

1. Stretch in the morning

As soon as you get up, try to do some arm and leg movements.  This may not only give you flexibility but also energy. Ideally, you should start doing it gradually so as not to hurt yourself.

2. Focus your attention on the sites you want to improve

That is, if you have little flexibility in your arms or legs, do exercises for those areas in particular. Ideally, do a full body stretch. However, we can always look for exercises to focus more on a specific area.

3. Stretch several times a day

Depending on the work or activities you do each day, it would be advisable to stretch on more than one occasion throughout the day. For example, if you work sitting all day at your computer or desk, you could get up  from your seat and stretch your arms, legs, and back.

4. Eat a proper diet

According to Dr. Flores, the foods that should not be missing in your daily diet are fruits, vegetables, calcium and proteins. Nor can we forget to consume enough water to keep the body hydrated.

5. Ask for advice

It is important to go to a specialist  who will explain correctly how to do the exercises to stretch the muscles before and after starting the routine. In addition, that way you will avoid possible injuries.

Stretching exercises for every part of the body

Here are some stretches for different parts of the body.

1. For the shoulders

A good exercise to stretch the chest muscles is to place the right arm resting on the torso, crossing it, with the hand pointing to the other shoulder. With the left hand, take the right elbow and exert a brief pressure.

Repeat with the other side.

Raise your arm to the side of your head and bend it behind your neck. The elbow should touch the ear and the hand the shoulder blade. With the other hand, apply slight pressure from the elbow down. Repeat with the other arm.

2. For the legs

Sitting on the floor, stretch your legs together and then bend one so that the sole of the foot touches the inside of the knee of the other leg. Stretch your torso forward, trying to touch your outstretched foot with your toes.

Do it again with the other leg.

In the same starting position, stretch your back forward. Next, spread your legs and bring your torso to one foot, and then to the other.

3. For the back

Lie on your back on a mat. Rest both hands on the floor and bring your head back, fully stretching your arms. Your back will be like a bow. Hold for a few seconds and return to the starting position.

Standing, raise one arm above your head and move to the opposite side so that your waist and rib area are stretched. Repeat for the other side. In the same starting position, lower your head and back trying to touch the balls of your feet with your hands.

Now that you have some ideas on how to perform some basic exercises for greater flexibility, get down to work! Remember that the recommendation of a specialist is always advisable as well as a healthy life and diet.