12 Ways to Increase Your Flexibility
February 4th, 2008 3:06 pmFlexibility has two components - the degree of flexibility we are born with (genetic component) and the lifestyle we lead (i.e. how hard we work on our bodies to stay flexible).Before we get started:
Are you one of these “double-jointed” hyper flexible people? Yes?
Your job is to build strength around your joints, so they are supported, not to increase your flexibility even further. Yoga may come easy and naturally to you, but it is not necessarily the best form of exercise for you.
Flexibility without strength is dangerous!
Most of us mere mortals have the opposite problem, we need all the help we can get to increase our flexibility.
1. Regular Practice makes Perfect.
Yes, even the stiffest muscles and joints will eventually respond to gentle persuasion. It is the regularity of the effort that counts. Even getting to class or practising at home only once a week will make a difference. Of course, the more often you practice, the quicker your progress will be. Set realistic goals. Don’t let yourself down by aiming so high that you can’t keep your commitment to yourself. You will end up giving it all away.
2. Move as much as you can during your everyday life.
Take the stairs instead of the lift, walk to the station instead of taking the car, get up from your desk as often as you can. Spend your lunch hour (nowadays their seem to be only ½ hour) to go for a quick walk. Don’t sit at your desk eating and working away.
3. Remind yourself to get up and move regularly.
Getting so engrossed in your work that you simply forget to get up and move?
Two solutions:
- Set a kitchen timer for every ½ hour and put it out of reach, so you have to get up to turn it off. You will get moving in the process.
- Drink lots of water - have a jug and glass on your desk. Your bladder will make you get up on a regular basis. While you are in the privacy of that toilet cubicle - do some stretching.
4. Design a short desk stretching programme.
Repeat it regularly at your desk. For example: Take a deep breath in through your nose, open up your chest and shoulders but keep your shoulders down and away from your ears. Legs uncrossed, feet flat on the floor, slowly breathe in and out through your nose. Interlock your fingers and stretch your arms out in front of you and overhead. Keep breathing while moving.
Make fists and then spread your fingers really wide. Repeat 10 times - do it slowly and alternate with moving faster.
5. Sleep less!
I am not advocating to let the hours you sleep drop to a very unhealthy level. But seriously, the longer you lie in bed, the less flexible you are when you get up and the less flexible you will be in general.
A local, very well known Yoga teacher, Swami Sarasvati, claims her extraordinary flexibility is partially due to the fact that she only sleeps about 2 ½ hours every night. Swami lives a totally yogic lifestyle, with lots of meditation (about 8 hours a day) and she lives on a beautiful bushland property on the outskirts of Sydney. So, don’t feel bad needing lots more sleep than she does!!
6. Get rid of your furniture!
Chairs, comfortable sofas and lounges all contribute to the lack of flexibility in our western culture. Especially hip flexibility suffers, as we never rotate our hips outwards (like we do when sitting cross legged on the floor). Hamstrings are the other casualty.
So, even if you don’t get rid of your furniture, get your yoga mat and sit cross legged on the floor whenever you can - especially while watching TV, when chatting on the phone, reading……your hips will become much more flexible and you will develop a straighter posture. You have to keep your spine upright when sitting cross legged on the floor.
7. Wear comfortable clothing that can “stretch” with you.
Wearing tight clothes, high heels and pointy shoes restricts your movement. So even when you remember to stretch, it is impossible to do it properly and move the joints and muscles to their full extent. High heels cause strain to your lower back.
I also believe that wearing uncomfortable clothing creates a constant, subtle state of tension in your body (and mind). You may not be aware of it at all, because you are so used to it. Nevertheless it has a negative effect. It is another source of stress and tension which you can do without.
8. Hormonal influences
Hormones have a fair bit to do with flexibility but are unfortunately out of our control. During pregnancy women’s joints become much more flexible. I was able to do poses I normally could only dream of! However, I do not suggest to become pregnant to increase your flexibility!
Just be aware that the body’s flexibility may vary from day to day and week to week depending on what goes on in your body. Don’t ever push yourself or force yourself to do certain poses just because you were able to do them last week. Respect your body. Hormones may also explain why men (in general) have to work harder on their flexibility than women. There are also anatomical (structural) differences between men and women which affect flexibility.
9. Eat your way to flexibility.
I personally believe that there is a link between the foods you consume and your level of flexibility. The more processed food and “junk” goes into your system the less flexible your muscles and connective tissues will become. A lack of magnesium leads to stiffness and cramping.
The way to go are lots of raw and lightly steamed vegetables and some freshly squeezed vegetable juices. Eat lots of greens. Keep your meals light. Steam most of your foods.
The oils and fats you consume have a major impact on your overall wellbeing.. ..Omega 3 fats (found mainly in fish and linseeds) have been proven to make the walls of each single cell in our body more flexible or “fluid”. Nutrients and waste products can move in and out a lot easier. What are our muscles and connective tissues made up of? Millions of cells!
10. Stretch when you wake up.
A good place to start stretching is your bed, first thing in the morning. Just do what feels good to you - arms overhead, point your feet away from you, hug your knees into your chest…you got the idea. Children and animals stretch naturally when waking up. A lot of us adults have simply gotten out of the habit.
11. Stretch and Hold
Most gyms have stretching sequences posted on the wall in the “stretching area”. Most of them are not too bad, except for the length of time they recommend for holding the stretches. Muscles need time to stretch. The bigger the muscle is, the more time you need to devote to it. You need to hold every stretch for at least 5-6 long, slow, deep breaths (inhalation and exhalation together count as one breath!). Some muscles benefit from being held even longer. 30 seconds to 1 full minute is appropriate for large muscle groups like your hamstrings.
Never force a stretch and never stretch to a point where you feel really uncomfortable or a short, sharp or tearing pain.
Don’t rush your stretches. They are a very important part of your workout, make time for them and do them properly.
12. Attend Classes
Attend Yoga, Tai Chi or Stretch classes if you possibly can. Nothing can replace a competent teacher.
Some DVD’s and videos are quite good but they still lack the personal attention you get from a teacher. They cannot replace the watchful eye that notices when you are out of alignment or have misunderstood one of the instructions.
Flexibility is the “forgotten” component of fitness. Pay attention to it and your body will be grateful, you will feel the difference nearly immediately.
Happy stretching!
