These days exercise is no more a luxury rather it’s a necessity, especially if your job demands sitting at a desk for hours at a stretch. The sedentary nature of most jobs today robs the body of its mobility and creates various imbalances in the physical structure of the body, to say the least.
The sedentary worker suffers all kinds of aches and pains in various key parts of the body, including the lower back, hips, knees, shoulders and neck. Exercising regularly is more than necessary to counteract the ill effects of sitting in awkward postures for the majority of the day. And, good flexibility is crucial now more than ever for people who wish to enjoy good health and well-being as well as get the most out of their exercise and training programs.
Good flexibility is an essential component to building muscle and strength. Without proper flexibility, you won’t be able to achieve the full range of motion necessary to perform the real muscle building exercises such as the squat, deadlift, shoulder press or the barbell row. You’ll struggle to put on any significant gains, and you’ll suffer repeated injuries as a result of poor posture and the degenerative effects of hours hunched over at work. To cap it all off, even if you do manage to put on some muscle, you’ll be hard pressed to show it off without good posture.
In this guide we’ll show how to improve your flexibility, one step at a time, so you’ll be able to lift better, walk taller and enjoy the hard-earned benefits of your training.
Warm-up
A good warm-up is critical for preventing strains and injuries as well as to get the most out of your workout. The purpose of the warm-up is simply to “warm-up” the body and get the blood flowing through all the areas of the body that you wish to emphasise during your workout. Gone are the days of static stretching with long holds before working out. Research into sports physiology has shown that static before rigorous exercise can inhibit the body and its joints as well as increase the risk of injury. All one needs to do before working is engaged in a brief period of dynamic stretching.
Dynamic stretching is a merely stretching with movement or during movement. As opposed to static stretching, during dynamic stretching, a person engages in body weight movements of the same exercises that they plan on performing during their workout. For example, if you plan on doing weighted squats, pull-ups, push-ups or lunges, then a dynamic stretching routine would comprise 2-3 sets of 20-30 reps of the same exercises without weight to prep those particular muscles for your workout.
Practice Full range of Motion
Achieving a full range of motion on each exercise helps build strength and flexibility throughout the entire range of muscles engaged in a particular movement. For example, hitting full depth on your squats helps in the proper contraction of the quadriceps, hamstrings, and the gastrocnemius muscle in the lower leg and also enhances the overall strength and flexibility in the hip joint. Working with your body weight first followed by light weights to achieve full range of motion in all your exercises pays huge dividends in muscle gains and flexibility.
Static stretching Post-Workout
No one said that static stretching isn’t useful, we only mentioned that it has no place in a pre-workout warm-up session. Static stretching is hugely beneficial when performed post workout. These longer static stretches help to elongate the muscle and release any pent up tension and tightness that accumulated during the workout. They are extremely rewarding for the muscles and the joints as they help to massage and relax the body after a rigorous training session.
Deep Stretching
Apart from static stretching, engaging in deep holding stretches such as in yoga also provides immense benefits that improve flexibility, posture and allow you to lift heavier or perform at a higher level in your chosen field. By holding any particular stretch for 20-30 seconds at a time, you allow the muscle to get gently accustomed to a wider range of motion than before. This increased range of motion has several positive impacts on your ability to not only lift heavier but also train harder without lesser risk of injury.
Relaxation In Between Training Days
Taking time to relax in between your training days gives the body and the nervous system much-needed rest to de-stress and rejuvenate. A simple walk, a light swim, some light indoor cycling or a massage are great ways to relax the body and muscles. Don’t neglect your rest days. That doesn’t mean you lie in bed all day, rather that you engage in light activity to help your muscles from tensing up.
Incorporate the above practices into your routine and realise greater health, flexibility, posture and a new feeling of ease in the body and the mind.
Support Our Campaign
We rely on the generosity of the public to fund our work and so far together we have achieved great things! Please do continue to support us so we can provide future generations in Ireland with the resources to recognise and talk about their emotions, and equip them to navigate the ever-changing world around them as they grow
