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10 Amazing Ways To Enhance Your Workout Flexibility

When you think about calculating health, the first things that come to mind are often aerobic health or energy. Flexibility, however, is critical

10 Amazing Ways To Enhance Your Workout Flexibility

When you think about calculating health, the first things that come to mind are often aerobic health or energy. Flexibility, however, is a critical component of health and should not be disregarded.

Through stretching exercises, real and meaningful health gains are achievable through limited effort to complement your workout routine with a full variety of benefits. 

Flexibility? What is it?

Good flexibility can be described as having a full, usable movement range for all your muscles so that none of your movements are affected in any way. Versatility for a top gymnast may mean being able to do the splits but that degree of flexibility is impractical for most of us. What is certainly beneficial, however, is being able to do all your everyday tasks and activities with ease — for example, getting in and out of a car and getting down to tie shoelaces. Good flexibility means you can perform optimally in your chosen sport, without running the risk of injury from a pulled muscle.

For instance: A badminton player often has to lunge forward to get a shot. If he or she has poor flexibility in the legs, their pace will be shortened, the range of movement will be compromised and the risk of injury will increase. Spending time doing stretching exercises, however, will safeguard against muscle strains and tears and boost on-court performance by increasing the ability to hit distant shots.

Training in versatility offers many substantial advantages including:

  • Lengthy muscles
  • Chance of injury minimized
  • Reduced sore muscles
  • Lowered muscle tension
  • Enhanced posture
  • Training imbalances balance (e.g., hunched cycling shoulders)
  • Mobilization strengthened
  • Better success at the sport
  • suppleness improved
  • Improved relaxation
  • A greater understanding of the body
  • Day-to-day tasks simplified
  • Relaxed moves
Without exception, a supple and flexible body will enhance the posture and make movement and activity simpler for almost anybody. For sport, it improves performance, increases motion range, and reduces injury risk.

Simply pursuing a stretching regimen that covers all the major muscle groups for just 10 minutes, two or three days a week, can bring substantial changes in flexibility. Furthermore, the advantages are much greater if you can include a partner/trainer who will assist you with your stretches.

In order to reap all the benefits of your flexibility training, it is necessary to stretch out in your session at the right time. There is only one time to stretch properly, and that is when the muscles are warmed up fully. Think of a piece of cold chewing gum and try stretching it. It's hard and unsuccessful. It warms up, softens, is highly pliable and can easily be stretched and manipulated after it has been thoroughly chewed through.

Likewise, the muscles do respond. Warm them up and increase their blood flow, and they become much more elastic. Conversely, if they are cold, the flow of blood will decrease, and stretching them will become much harder, unproductive and can result in injury. Hence all stretching should always be performed with warm muscles for optimum effectiveness and reduced risk of injury.

Here are few basic rules for how far to stretch:

1.Incase Warming Up For Exercise

Flexibility training can be performed as an isolated session, or before any other training, but only when the body is fully warmed up. For a warm-up, moderate CV exercise is best for 10-15 minutes. In addition, the warm-up should be tailored directly to the muscles that you expect to stretch. For example: if you are trying to follow a lower body stretch plan for the main leg muscles, use a spinning machine to warm up, treadmill, or complete a jog.

2.Relax while you stretch

A second significant element to relax is when resting. Physical and mental stress can limit your range of motion and prevent the relaxing of your muscles as effectively. And you won't receive optimum benefits in terms of versatility.

3.Ease Through The Stretching

Gradually shift the body or the stretched limb into the stretch position. Keep the position until you feel mild strain in the muscle, known as the binding point (the maximum of muscle flexibility). Stop jumping, or any other motions that may exaggerate the muscle and cause injury.

4.Relaxing breath

Just keep your breathing quick and comfortable by reducing all-round muscle tension, which in effect helps you to stretch further. Holding your breath will strain your whole body and make it much easier to move.

5. Hold the 30-second stretch

You need to keep the stretch for a minimum of 30 seconds to get full stretching value. Stretching out each muscle for just a few seconds will not offer any benefits in terms of strength.

6. Pain means no gain

Stretching inside the stretched muscle will evoke a slight feeling of 'tightness' or discomfort. Pain signals injury or an overstretched muscle while working out. Never grow to a 'comfortable tightness,' therefore.

7. Avoid bouncing back and forth

Always jump while keeping a static stretch, as this can cause needless muscle strain, resulting in excessive stretching and injury.

8.Rest and repeat Stretching

For each muscle a single stretch is very effective, however, if time permits perform two stretches for each muscle, separated by a short 30-second break. The second stretch will help to further expand the range of motion.

9.Stretch Frequency

Ideally, each time you workout, you will look to do some strength training. This takes just five to 10 minutes at the end of your workout to stretch out the main muscle groups that were worked out during your session which can be part of your cool-down. Instead, consider dedicating a single session solely to flexibility training – in which you will warm up thoroughly and then conduct a series of flexibility exercises at a comfortable pace.

10. Make sure your body is balanced

This implies you should stretch out each opposing group of muscles equally. For example, if you stretch the muscles of the quadriceps (at the thighs fronts), then you should stretch the hamstrings (the muscles at the thighs' backs) too.

Which muscles will I be stretching?

The human body has more than 600 muscles but the main ones to consider for a successful fitness program are:
  • Hamstrings (back of thigh)
  • Quadriceps (front of thigh)
  • Calves (back of the lower leg)
  • Glutes (buttocks)
  • Hip flexors (front of the pelvis)
  • Adductors (inside of thigh)
  • Back
  • Neck
  • Chest
  • Lats (sides of back)
  • Shoulder
  • Biceps
  • Triceps
The more flexibility you perform the training, the more benefits you will enjoy. Far from detracting from your other workout, combining any stretching with a few extra minutes of CV or resistance training would boost your overall health and not decrease it. When you can complete two 10-minute stretching sessions per week, you're well on the way to keeping you healthy, supple, and injury-free, and the 'forgotten fitness part' will be a thing of the past.

What counteracts Flexibility Training?

  1. The cycle of growing up. As we get older our bodies continue to dehydrate – plus our tissue structures can change, making our muscles less supple.
  2. The very act of shaping itself. When a muscle is exercised and grows, it will get stronger over time – and thus its strength will diminish.
  3. Postural Lifestyle Issues. Sedentary lifestyles – including long hours spent sitting while working on computers, watching television, and driving – lead to poor posture growth, with certain muscles being overstretched or less flexible.
The aim of daily stretching is to preserve or enhance your flexibility so that you get maximum mobility for each muscle and a complete range of motion.
10 Amazing Ways To Enhance Your Workout Flexibility

There are three ways of practicing flexibility:

1.The Static Stretch

This technique is generally used to maintain flexibility and involves moving into and holding the stretch position without any movement.

When stretching it is crucial to avoid 'bouncing' as it may stretch the muscle over and lead to a pull or tear. Instead, lean softly into the stretch until you sense a mild tightness in the group of muscles or muscles. Maintain a calm breathing rhythm that will help you get the most out of your stretch, and then, after around 15 seconds, ease a fraction more into the same stretch position. This 'extra' motion is possible because the normal 'protective stretch regulator' of your body would have turned off after 15 seconds, allowing you to get a little more out of your stretch. 

2.The Dynamic Stretch

This includes slowly increasing the range of muscle movement that is under control, such as spinning the leg back and forth and raising it ever higher and further back to expand its range of motion. Dynamic stretching is also used as a method of heating up to improve mobility.  

3.The Developmental Stretching

You are looking to enhance the flexibility of a tight muscle or muscle group with a developmental stretch. Developmental stretching is a specialist endurance technique that must typically be carried out with the aid of an exercise partner or trainer. The other person should keep the affected limb in place and carefully increase the range of movement under control while providing input on any tightness or pain sensations.

Your work on flexibility

Flexibility training tends to deliver the greatest benefits in all the different exercise disciplines for the limited period of time it takes to stay loose and supple. Doing only a few minutes of stretching at the end of each exercise session, or as a dedicated stretching session, can help you remain free of mobile and injury, minimize any post-exercise soreness and enhance performance. Flexibility training offers very large rewards for a very limited amount of time – particularly compared to other fitness disciplines such as cardiovascular training and resistance. Factor in healthy posture and decreased stress, stretching provides a vast package of health and wellness benefits for a few minutes a day.




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YourFitnessRink - Fitness and Health Matters: 10 Amazing Ways To Enhance Your Workout Flexibility
10 Amazing Ways To Enhance Your Workout Flexibility
When you think about calculating health, the first things that come to mind are often aerobic health or energy. Flexibility, however, is critical
YourFitnessRink - Fitness and Health Matters
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