FLEXIBILITY The Ultimate Guide For Maximum Flexibility

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FLEXIBILITY The Ultimate Guide for Maximum Flexibility - Stretching, Injury Rehabilitation & Yoga for Beginners

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Table of Contents Introduction The Importance of Flexibility Stretching: Flexibility for Speed and Power Neck and Torso Flexibility External Obliques Flexibility for Triceps Leg Flexibility Maintaining Flexibility as you Age Conclusion

Introduction

This book contains a lot of useful information on how to attain optimum flexibility through proper stretching exercises. It will also guide you in connection with how to avoid injuries while stretching and what specific body parts are needed to be stretched.

Whether for sports, arts or everyday life, safe stretching will be a great help in attaining a healthy and flexible body. What you may not know is that without exercise, your body will get less flexible and that you will have difficulty as you get older that you could have avoided had you taken to exercises that encourage flexibility.

Your body will respond in a very positive manner once you start to understand what flexibility is all about. Yoga is a great way forward which gradually helps you to incorporate flexibility into your everyday routine, slowly learning to stretch different parts of the body to create perfect balance.

Read on and you will find the book is loaded with information that can help you achieve maximum flexibility.

The Importance of Flexibility

When you hear the word “flexibility”, what comes to your mind most probably would be the actions of a gymnast, ballet dancer or a martial artist who can lift his foot over his head with ease and perform full leg splits without any problem. While most seasoned athletes can do all of those feats, there’s more to flexibility than legs spread at 180 degrees or someone’s head touching his knees without them bending.

Science defines flexibility as the range of motion of a certain body. This range of motion refers to that of both the joints and muscle tissues. For a body to function with less limitation, good flexibility should be attained. This is important among many athletes because some sports require the body to move rapidly and explosively. When the body is not flexible, injuries may occur if the body does a maneuver that may twist or stretch muscle fibers that are not too flexible.

For joints, poor flexibility may cause the joints to dislocate when they are turned to sides where they don’t usually go. For gymnasts, ballet dancers and martial artists of certain styles, maximum flexibility is required to be able to execute a routine or technique perfectly. For gymnasts, max flexibility allows them to execute multiple somersaults rapidly and land on their legs. In such

executions, flexibility of the mid-section is important as well as that of the legs.

For martial artists, proper flexibility is important to be able to execute techniques fast without loss of momentum. Poor flexibility in this case may cause the muscle fibers to pull the limb and keep it from extending further, resulting in reduced power due to antagonist resistance and poor execution of the technique.

Besides artists and athletes, contortionists, stuntmen and other jobs require maximum flexibility to be able the workers to perform at their best. For them, stretching is a main part of their work and it is very important to keep their job uninjured.

Circus contortionists bend their bodies to an extraordinary extent which makes them popular with fans. They are able to shift muscle groups and joints in order to pass through a hole as small as a tennis racket’s diameter. They can also bend their limbs far enough to be able to fit inside a small boxin a painless yet impressive way.

Stuntmen are the uncrowned best actors of every film. They act as doubles of

the actors to perform dangerous maneuvers which can be very risky, sometimes deadly, for common actors and actresses especially if they are not physically trained for such stunts.

Stuntmen may not be as popular as the actors, but they do the more difficult jobs in a movie and get paid for it. To be able to execute a dangerous move safely, stuntmen need to be very athletic and their flexibility should be above average.

Because of this, stretching is a part of their everyday workout together with weight and endurance training.

If your passion requires you to use your full range of motion, stretching should be a part of your everyday life. Whether you use it for your job, sport, art, or just to have fun, overall flexibility is important and stretching is the only way you can get it.

Stretching: Flexibility for Speed and Power

There are many sports and activities that require athletes to be powerful and fast in order to win in a competition. Besides the usual weight training and speed training, they stretch their muscles to gain their maximum flexibility, but why?

If some sports focus on athletes using speed or power, why do the same athletes need to be flexible?

The answer is quite simple: when muscles are limber and joints are flexible, less effort is exerted when extending the limbs or performing complex movements. Practitioners of martial arts are able to perform techniques without much effort. Since the muscles are already flexible enough, there will be no more muscle fibers that will limit the extension of a limb when executing the technique.

With such freedom of movement, the force of the technique is fully transferred to the target and the joints and muscles are not much, if not at all, strained after execution. Flexibility for runners is just as important. Increased flexibility of the legs allows for faster and wider strides with less effort and antagonistic resistance.

So if flexibility is very important for athletes and participants of certain activities, how can your improve it? There are lots of exercises you can do to improve and maximize the potential range of motion of a certain joint or muscle group.

Neck and Torso Flexibility

For the upper body alone, you have to stretch several muscle groups to improve the flexibility of that area. The following are some stretching exercises to improve the range of motion of specific parts of the body: Back Muscles Being one of the most injury-prone parts of the body, the back should be properly stretched in order to withstand dangerous twists and maneuvers that normal people simply cannot. Regular stretching of the back can help you keep your muscles maintain their maximum range of motion and suppleness of the spinal column.

The Cat Pose

To do the Cat Pose, you have to get down on all fours with your palms on the ground and your fingers pointed away from you. Move your head down while moving the spine upwards simultaneously. Round up your back and stretch your spine.

Upward-facing Hip Twist

To do this, lie down on your back and bend your right knee and move it to your left side. As you do this, keep your palms flat on the floor. You should

look up or look to the right to stretch further. Repeat this exercise on the other side. Remember to keep your abdominal muscles contracted to support the muscles of your back.

Sitting Spinal Twist

Sit on the floor with your legs extended. Tuck in your right knee and move it to the left thigh. Keep the other leg extended while the right knee is facing upwards. Twist your upper body to the right side and place your elbow to the right side of the right knee for a better stretch. Hold this position for a specific time and repeat on the other side of the body.

External Obliques

The external obliques are the muscles found on either side of the mid-section. They need to be stretched because flexibility of these muscles is important in many sports and strenuous activities.

Deep Side Stretch

To do this, stand with your feet apart just a little more than shoulder width. Twist one arm to the side and scoop it upwards, overhead, and bend to the opposite side together with the scooping hand. Stretch as far down as you can then go back to the starting position. Repeat the exercise on the other side of the body.

Neck

The neck supports the head every day. The human head weighs as much as 10 pounds and the neck has to support it for as long as the person lives. The neck is also the part of the body responsible for the rotation and other movements of the head. However, just as the neck muscles are strong, they are also always more prone to injuries compared to other muscle groups.

Common problems associated with the neck are stiffness and muscle strain

due to too much stress with lack of flexibility. With neck stretching, those problems are significantly reduced and other benefits are also being enjoyed by many people.

Seated Head Tilts

Seat yourself in a comfortable chair while doing this exercise. Make sure to keep your body in a proper posture and your back should be properly aligned. When you are ready, tilt your head downwards to stretch the back of your neck. You should hold this for up to 30 seconds before returning to starting position.

Relax first for a few seconds before stretching the front of your neck. Tilt your chin upwards going to the ceiling for as far as you can god and hold the position at the same duration as the first exercise. After doing this you can proceed to stretching the sides of your neck.

While you keep your shoulders relaxed, try to reach your right shoulder with your right ear. Go as far as you can and hold the position for 30 seconds, repeat on the left side.

Chest

The chest muscles are just as important as the back muscles. When the chest is at its maximum flexibility, many athletes are able to perform better without much strain in the area especially if their sports involve throwing balls or

heavy objects.

Wide Arm Stretch

To do this, stand up naturally with your feet shoulder-width apart. Lift your arms in line with your shoulders and move them backwards as much as you can. Remember to keep your arms straight.

Pointed Elbows Stretch

While in the same standing position as the first exercise, place your hands on your lower back with fingers facing down. Without moving other parts of the body, move both elbows as far backwards as you can.

Hands behind Head Stretch

While standing or sitting down upright, put your hands behind your head with your fingers interlocked. Keeping them in position, move your elbows as far backwards as you can. If you feel the stretch in your chests while you do these exercises, then you are doing it correctly.

Flexibility For Triceps

In martial arts, the arms are the first line of offense and defense. In gymnastics, arms are often used when performing tumbling maneuvers and death defying stunts. It is important to keep the muscles and joints of the arms flexible to be able to perform techniques and maneuvers safely.

Triceps

Triceps muscles are important for a martial artist because proper execution of the basic punch requires the triceps to be flexible and supple. This muscle is also responsible in pushing the body upward while doing a handstand. Triceps strength is one thing, but triceps flexibility is another important factor that allows athletes to make use of them without much soreness and tightness.

Take one of your arms and pull it across your chest using the inside of the elbow of the other arm. Do not bend the arm being pulled. You can use the doorway to stretch your triceps. Simply place your hands (at shoulder level) on the sides of the doorway. Hold it firmly and lean inwards.

Don’t force yourself to stretch or you might dislocate your elbow. It is enough to feel the stretch without pain and hold the position for several seconds. If you can find a stable platform, place your hands on the edge of

the platform as if you are sitting down-only that you shouldn’t rest your buttocks on the platform. Slowly lower yourself down but don’t go all the way down. Stop when you are already feeling the stretch and stay in that position for several seconds. Although many parts of the arms and hands should be stretched, the triceps is the most important one when it comes to arm flexibility. With maximum flexibility, your arms can reach further behind you with minimal effort and stress.

Leg Flexibility

Leg flexibility is probably the most important in most sports and arts. Dancers, gymnasts, and others rely much on the flexibility of their legs to be able to do maneuvers beyond their normal limitation without much difficulty. Several stretches are advised for the legs to attain maximum flexibility.

Front Bend

Bend forward as far down as you can until your palms reach the floor. If your hands cannot touch the floor yet, stop here. You can feel the stretch and stay there for several seconds, then return to starting position. Remember to keep the legs straight while doing the whole exercise.

Side Bend

This exercise is much like the front bend. However, instead of bending in front, you should bend to the left or right and while keeping your legs straight. You reach your knee with your face or the floor with your palms.

Center Splits

This popular stretching exercise is the ultimate in testing your leg flexibility.

You won’t have a fully flexible body if you cannot split your legs. To do this exercise, spread your legs equally apart with both your feet pointing forward. Let your legs slide apart as you lean your body forward, and place your hand on the floor in front of you. Your legs should be spread apart as wide as possible, to be able to stretch even further. If you can already sit down while in a perfect split, try to touch the floor with your chest.

Side Splits

The procedure for this exercise is almost the same as the center splits, but instead of your legs spreading apart at your side, they do so to your front and back.

As you slide your legs as far as possible, one leg should go in front of you while the other stays behind you. As you complete this exercise, repeat with

the other leg in front of you. There are many more stretching exercises for the legs. Some target more specific muscle groups. But the 3 exercises given above are the most basic and the simplest exercise you can do.

Maintaining Flexibility As You Age

Generally, you'll lose flexibility when you stop stretching. This is also true as you age. Sometimes, even if you stretch every day, your muscles change because they age as well. This is more influenced by the fact that as you age, your muscles become weaker and your motivation to stretch diminishes.

To keep yourself flexible as you age, keep the motivation with you along with some of these tips: Keep your muscles warmed-up and lubricated. Don’t do a full stretch right away. Start with mild stretches and then go to the complex ones.

Remember to cool down after your routine.

Even if you age, you shouldn’t be content with your stretching routine. As you improve, increase the intensity of the work out and further stretch the area.

You don’t have to do all stretches alone. You can ask supervision from professionals or those who are with you at home.

Maintain a healthy diet. The nutrients you get from food will help your muscles heal and therefore, improve flexibility.

Remember to be careful in every stretching exercise you do. Do not force yourself to stretch and always stretch up to your limit only. Doing this with a physical therapist may be useful to you as you get older.

Conclusion

This book has given you enough information to get your body to a stage where it retains its flexibility but only by exercising on a regular basis can you expect that to remain the status quo. It’s very important that you do, as it will make life a lot easier for you and even if you don’t intend to be an athlete, this will make movement easier and stop you from injuring yourself from some of the movements that life demands of you.

Flexibility exercises are extremely valuable to everyone. If you have any doubts about your state of health, do talk to a professional before taking on too much exercise or practice the exercises under the supervision of a physical therapist who will know how far is safe.

When you do eventually achieve flexibility you will know that the effort has been worth it because it makes you feel so much more energetic and healthy. Your legs, arms, shoulders and neck area all need regular stretching exercises to keep them in tip top condition.

Just one more thing: Can I ask you one last question?

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