Flexibility: why is it important + how to improve it?
Keeping fit and exercising is understandably on the forefront of everyone’s mind. Not only has it been proven that exercise makes us happy and fills us with energy, but also the benefits of it means we are altogether healthier and at less risk of illness if we keep fit. However, whilst many of us hit the gym, the swimming or the tennis court, or go for a run as often as possible, not many take into account the importance of stretching and flexibility and the effects it has on our body.
Flexibility, unsurprisingly, varies from human to human. Some are barely able to touch their knees and calves when bending forwards, whilst others are able to not only touch their toes but position themselves in various pretzel positions. There is no one metric to measure flexibility on, however there are multiple benefits for those that stretch and work on their flexibility on a regular basis.
The benefits of stretching
Think of stretching as a way to lubricate your joints and muscles. There are lots of benefits to this as after working on improving your flexibility you might find that:
You are in less pain - by stretching often, your muscles are looser and less tense, and so you will find you have less aches and pains and your body will start to feel overall better
You have fewer injuries - by stretching regularly, your joints and muscles become more adept at moving and turning in certain angles, and so can take more stress than if you weren't.
Increase range of motion and improve physical fitness - with supply joints and muscles you might find that you are able to increase your range of motion, your muscles will be working more efficiently, and this can be seen in the improvement in physical performance
How to improve and work on your flexibility
Breathwork
Breathing exercises and breathwork is very important to movement in general. It gives you control over your core and diaphragm, and allows your body and muscles to contract or relax in different ways. This is because by controlling your breathing, you ensure that your blood flows to your muscles at the right time, and as refreshed, oxygenated blood travels through your body, it helps improve the elasticity of your muscles.
Try a mix of static and dynamic stretching
Static stretching is what most people will relate to regular stretching. This is when you hold a muscle in position for a certain amount of time, for example hinging at the hip and folding forwards to hold your toes for 5 breaths. One key thing to remember is to always warm up your muscles before static stretches - you can go for a quick walk, jog in place or jump on the bike for 5 minutes, just never start with cold muscles!
Dynamic stretching is a movement-based stretch, so as opposed to static stretching, dynamic stretching is a whole movement, where muscles and joints work together in a couple of different positions, for example, high knees.
Remember to never push too far and only stretch as far as it feels comfortable, it should never hurt.
Use tools if you need them
Tools and accessories are such a good way to work on your flexibility. Straps, rods, blocks and blankets can be really useful aids that allow your body to reach a little further comfortably. You can use a strap to edge closer to your feet, a blanket for support, and a block for balance - or for anything! They are just aids that will allow you to move and stay in position for far longer than without them so take advantage of them!
Another great tool to use (in our opinion!) is the Form Grid on your mat, as the lines can act as pointers for how far you’ve been and how far you can go.
For more ways, have a read of our Yoga Hack: Flexibility blogpost - available also in our Yoga Hacks eBook (signup in footer below).
Over time, you might see slowly that you are able to reach a little further! So try to always add a stretching element into your workout or your weekly fitness routine. You can have a strength-focused day at the gym, followed by a yoga class the next day. Do what works for you, but by just adding a 30 minutes of stretching to your weekly routine can help you be more flexible over time (that is less than 5 minutes a day!). Get stretching!
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