Quick Flexibility Workout

IF YOU CONSIDER touching your toes as a farfetched fantasy that will never come to fruition, know this: The exercises in your workout combined with nutrition, hydration, and lifestyle choices can have a huge impact on your flexibility. That’s right. You don’t have to set your body in pretzels or bent-over toe-touches for hours a day to will some flexibility into your limbs.

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The Rules of Improving Flexibility

Rather than taking a haphazard approach to improving your flexibility, follow the rules set below to gain new ranges of motion and prevent poor posture.

✓ Dynamic warm-up prior to working out

The days of long holds on stretches before exercise is largely over. Research continually demonstrates that static stretching isn't as beneficial prior to working out as dynamic stretching.

✓ Follow a workout with light static stretching

Dying to hold some stretching positions? Throw some traditional static holds in post-exercise. These longer-duration stretches help to lengthen muscles that were tightened up during the lifting session. Along with any muscles hit hard during the workout, also focus on the chest, lats, and hip flexors, as they tend to be tight on most individuals due to daily posture.

✓ Prioritize full range of motion

Although partial ranges of motion can be used in workouts to build insane amounts of strength, make an effort to perform each exercise through a full range of motion to reap major flexibility benefits.

✓ Incorporate massage

Stretching and training with full range of motion can work wonders with improving flexibility, but massage adds an extra benefit of helping to break up knots in muscles and tissues that restrict

✓ Take time to relax

Stress causes your body to tighten up into one huge ball of knots. Combine the normal stress from work and family with a bunch of hard sessions in the gym a week, and you're looking at a recipe for disaster.

✓ Learn to breathe properly

The typical lifter uses their rib cage far too much to breath, which doesn't engage the diaphragm optimally. Instead focus on belly breaths where the belly button moves in and out with each breath. Spend five minutes a day working on improving breathing for a more relaxed and stress-free posture.
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