To improve flexibility, it is important to engage in consistent and targeted stretching exercises combined with techniques like foam rolling and dynamic stretches before activities and static stretches after. Here are key methods:
- Use foam rolling for short-term flexibility gains by loosening tight muscles.
- Perform dynamic stretches (moving stretches without holding) before exercise to warm up muscles.
- Do static stretches (holding the stretch for at least 20 seconds) after activity when muscles are warm.
- Focus stretches on tight areas that need improvement, especially if sitting a lot or having specific muscle tightness.
- Stretch frequently, ideally daily or multiple times a day, for best results.
- Avoid pain or joint strain during stretching and do the stretches safely.
- Incorporate breath work and strength training to support flexibility and mobility.
- Start with 10-15 minute flexibility sessions about three times per week, holding stretches for 15-30 seconds to improve effectiveness.
- Use gentle movements from practices like yoga, Pilates, or tai chi to enhance flexibility in specific movements.
Flexibility exercises can include neck rotations, side bends, calf stretches, and hamstring stretches and can be adapted to one's fitness level.
