How To Improve Flexibility

Flexibility training is an important aspect of maintaining your overall health and fitness. Whether you’re struggling to touch your toes or you’re finding it difficult to incorporate flexibility exercises into your gym routine, we’re going to look at some easy ways to get started.

Why do I need to be flexible?

Flexibility in the body can help prevent injury and can also play a big part in helping gain strength and size. If you’ve been working hard in the gym you may find that the results don’t show until you start to work on your overall flexibility and posture, this is where you get the proper form that you see on professional athletes.

If you don’t fancy hitting the gym, we have a wide range of yoga mats, stretch rollers and resistance bands that will help you achieve your goals from the comfort of your own home.

Instead of throwing yourself into a rushed routine to improve flexibility, you need to approach it in a way that will work well in your day to day exercise. Long gone are the days of standing still and trying to strain and touch your toes, instead, you need to look at dynamic stretching both before and after a workout.

Warm-up

As we said earlier, static stretching isn’t as beneficial as incorporating stretching moves into your workout. During the warm up section you should go through a series over movements that encourage stretching to warm up your body. We recommend three sets of 25 reps of the following movements:

• Lunge
• Jumping jacks
• Squats
• Push-ups

Stretch positions

Although static stretching isn’t as good for your overall flexibility, there is a benefit in holding stretch positions post exercise. If you’ve been lifting weights or hitting the treadmill, your muscles will thank you for taking the time to lengthen them after a workout. Make sure you focus on the key muscle groups you were working on during your session as well as overall body stretches.

Here’s a few of our favourites;

Standing Hamstring Stretch

Stretches neck, back, glutes, hamstrings & calves-

• Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
• Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.
• Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.
• Bend your knees and roll up when you’re done.

Triceps Stretch

Stretches neck, shoulders, back, triceps

• Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.
• Bend your right elbow and reach your right hand to touch the top middle of your back.
• Reach your left hand overhead and grasp just below your right elbow.
• Gently pull your right elbow down and toward your head.
• Switch arms and repeat.

Butterfly Stretch

Stretches hips, glutes, back, thighs

• Sit tall on the floor with the soles of your feet together, knees bent out to sides.
• Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor.
• If you’re too tight to bend over, simply press your knees down.
• Hold this stretch for 30 seconds to 2 minutes.

Take time for TLC

When you’re hitting the gym and incorporating additional flexibility training into your routine, you need to remember to give your body the care it needs. We’re sure you won’t need telling twice that a massage is great for breaking up knots in muscles that restrict movement. Book in time with a skilled sports masseuse to get extra relief from aching muscles. Make sure they know where you’ve been working out and which areas to focus on!

Try an at-home massage with our Mad Fitness mini roller for a quick fix in between sessions!

Breathing is another key element of improving body flexibility. Spend five minutes a day working on breathing exercises that properly engage your diaphragm, this will lead to a more relaxed and stress free posture.

As with all exercise, you’re putting yourself at a detriment if you don’t stay hydrated throughout your flexibility training. Water plays an important part in muscle composition and in order for them to respond well to flexibility training, they need to be hydrated. Focus on drinking at least 8 glasses of water a day, especially pre and post workout. Check out our range of fitness accessories for water bottles that will serve as a great reminder!

Hopefully this article has given you the info you need to know how to improve flexibility. Take a look at our full range of men’s sports clothing and women’s sports clothing for great performance wear that will keep you motivated to reach your goals. From stretch pants to breathable tops and t-shirts, there’s no excuse to miss your next flexibility session!