How to Become More Flexible by Exercising at Home
As you age, your movements become more limited and the suppleness of your muscles diminishes. However, improving your flexibility is a sure and positive step to achieve more agile muscles and joints, free from numbness and all set for the passage of time. If you perform flexibility exercises regularly, though, you'll ensure that your body functions at its best for a longer time.
Do you want to get to work? In this article from OneHowTo, we'll show you how to become more flexible with simple exercises you can do at home and thus achieve a more agile and healthier body.
To be more flexible, above all else, you must be consistent. Exercising only once a week is pointless, given that the body needs to get used to the new routine in order to develop effectively.
With this in mind, the first thing you should understand is that you should establish a weekly routine in which you dedicate at least 3 days a week to performing flexibility exercises. A good time to do this type of exercise is before and after working out, especially if you go running or to the gym. However, you can also exercise at home.
To be more flexible you must subject your body to an exercise routine that encourages and increases muscle elasticity.
We'll start with exercises to improve arm flexibility. Whilst standing, hold your elbow and bring it up and back until you manage to touch your shoulder blade with the palm of your hand. Hold the position for ten seconds and then switch arms.
Another easy exercise to encourage arm flexibility is to stand up and lift both arms upwards. Bring your hands together whilst looking at the ceiling and hold this position, feeling your arm muscles and back stretching, for ten seconds. Then, relax and repeat again for another ten seconds.
Now let's move on to exercises to improve leg flexibility. One of the best exercises that you can do at home consists in standing with your legs together, slowly reaching down and bringing your torso towards the floor, as in the picture below. You will feel pressure on the back of your thighs; hold this position for 10 seconds. Relax and repeat for another ten seconds.
There is another exercise that is also suitable for working these muscles: crouch on the floor, bending one leg and stretching the other back completely whilst keeping your back straight to avoid injury. Hold for ten seconds and then switch legs, holding for another ten seconds. Make sure the knee of the bent leg doesn't surpass the foot, because that puts too much pressure on the ankle.
There are also some very good exercises that stretch your back and thus help you become more flexible overall. Moreover, they prevent back pain and help with your posture. Kneel on the floor and bend over so that your chest is parallel to the floor, with your arms fully extended. Hold for ten seconds.
Another way to exercise your back is to lie down with your back on the floor. Bring your knees up to your chest and, with the help of your arms, try to get them to touch your chest. You'll feel your back stretching.
As you can see, there are many stretching exercises which work a number of specific muscles to encourage your body to become more flexible and healthier.
However, exercise is not the only strategy you should implement to improve flexibility: your diet also plays an important role, since it is wholly responsible for providing your body with a series of nutrients which favor healthy joints. In brief, we should aim to consume foods that promote lymphatic drainage to prevent water retention and inflammation.
Included in this type of food are those with diuretic properties, for example:
- Fruits like pineapple, watermelon, oranges, etc.
- Vegetables such as asparagus, cucumbers, artichokes, lettuce, etc.
- Herbal teas, such as horsetail, dandelion, etc.
However, the most important point to consider when trying to become more flexible is to stay perfectly hydrated so that your tissues function correctly and don't risk being damaged. For this reason it is recommended to drink at least 1.5 liters of water a day to help your body stay healthy.
If you want to read similar articles to How to Become More Flexible by Exercising at Home, we recommend you visit our Fitness category.