How to Increase Flexibility

Having a flexible body is not just about getting deeper into your yoga moves or touching your toes with ease, it is a great way to protect your body. Increasing flexibility reduces pressure on the joints, prevents muscle aches and pains, increases exercise stamina and simply makes you feel better in general.

Instructions

    • 1

      Warm up for 10 or 20 minutes with cardio exercise before you begin to stretch. Stretching without warming up not only promotes injury, it also has very little benefit and will not help you to increase flexibility.

    • 2

      Practice your stretches first thing in the morning after warm up whenever possible. The early morning hours are when the muscles of the body are most receptive to change. Additionally, a stretch in the morning will help you to feel great all day long.

    • 3

      Use Proprioceptive Neuromuscular Facilitation or PNF, a simple technique which helps to trick muscles to increase flexibility gently. Reach into a stretch and hold for 6 to 8 seconds and then, without lifting out of the stretch, actively contract the muscle you are stretching. Hold the contraction for 2 to 4 seconds and then release.

    • 4

      Work within your physical limits, as it takes time and dedication to increase your flexibility. Recognize that some days you will be able to stretch further than others, so never push beyond pain, even if you stretched further yesterday. While some stretches may feel uncomfortable, when discomfort becomes painful, you are stretching too far and increasing your risk of injury.

    • 5

      Drink plenty of water and eat a healthy diet to keep your muscles free of excess toxins and help increase flexibility. Plenty of fruits and vegetables while reducing packaged foods, fats and sugars will show huge results when stretching. Additionally, adding more alkaline foods to your diet reduces acidity in the muscles and helps to relieve tension which in turn speeds improvement in flexibility.