Being flexible is good for your health. Discover the benefits of flexibility and the exercises and stretches to improve it and thus be healthier. Key phrase Health benefits of flexibility
As a child, you can move, turn, bend, and touch your toes with ease. Flexibility is not really a problem for children. But as we grow up, we tend to become a little stiff, especially due to the decrease in physical activities. A lack of flexibility is not a good sign for your health. It can lead to pain that can be felt in different parts of the body, especially in the joints. If you are not able to twist or bend much, you are more likely to get injured. It is clear that flexibility has its benefits, so you should make an effort to improve your flexibility by doing stretches and being physically active.
What are the benefits of flexibility?
Flexibility ideally refers to the ability to adapt and change according to situations. “Physically, one can be called flexible if the muscles, joints, and soft tissues have the ability to move through an unrestricted and pain-free range of motion,” says Dr. Aijaz Ashai, a physiotherapist and fitness expert. Here are some of the key health benefits of a flexible body:
1. Reduction of muscle imbalance
Sometimes one muscle group can become weaker than the others, causing unwanted imbalances and accidents. If your body remains flexible, you won’t have too many complaints about muscle imbalance.
2. Reduced risk of low back pain
In a 2023 study published in Plos OneResearchers found that the risk of lower back pain was linked to a lack of flexibility. Sitting in the same position for long periods of time is bad for your posture and back. It can lead to problems such as back pain and sprains. “Being flexible means having strong muscles and joints that can help your body cope with the stresses that your daily life puts on you, and therefore avoid poor posture and reduce the risk of back pain,” the expert explains.
3. Less risk of injury
A flexible body means your muscles and joints can move more freely and better tolerate bodily stress. This is done by absorbing and distributing pressure more effectively, helping to prevent serious injury.
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4. Improved range of motion
Flexibility increases the range of motion your joints and muscles can perform, improving your performance in everyday life. For example, you can easily bend over or lift heavy weights such as groceries.
5. Improved circulation
Flexibility increases blood flow to muscles and other tissues, which helps deliver more oxygen and nutrients and contributes to overall well-being. “It also helps reduce muscle pain or stiffness that is usually caused by a lack of circulation,” the expert explains.
6. Decreased muscle tension
Having flexible muscles indicates the absence of knots and stiffness. This alleviates any type of discomfort and improves relaxation. It can also help improve your stride and agility.
How to improve flexibility?
Regular exercise is essential to gain flexibility. There are certain movements you can try to improve your flexibility day after day!
1. Lateral flexion
According to the Center for Disease Control and Prevention (CDC), side bending can help restore flexibility in the lower back. National Health Service.
- Stand with both arms at your sides and your feet hip-width apart.
- Move your right arm alongside your body as far as it will go. As you lower your arm, you should be able to feel a stretch in the opposite hip.
- Repeat the steps using your other arm.
- Hold the stretch for at least five seconds.
2. Hamstring Stretch
“This targets the hamstrings and lower back, stretching the muscles,” says Dr. Ashai.
- Lying on your back, bend one knee and try to hold the sole of your foot.
- Raise your leg and try to gently stretch it. Hold this position for 10 to 20 seconds.
3. Butterfly stretch
This stretch targets the inner thighs and hips.
- Begin by sitting on the floor with your knees bent outward and your feet pressed together.
- Press your knees toward the floor using your elbows and hold this position for 20 to 30 seconds.
4. Trunk opener
This exercise stretches your chest and shoulders.
- Stand with your feet shoulder-width apart and clasp your hands behind your back.
- Slowly lift your arms away from your body while expanding your chest and lifting your chin, and hold the pose for 10 seconds.
5. Seated Forward Bend
“It’s a simple bend, but it’s good for your hamstrings as well as your lower back,” says the expert.
- Sit with your legs straight and your back straight.
- Slowly bend your hips trying to touch your toes and hold this position for 20 to 30 seconds.
6. Triceps stretch
This focuses on the triceps and shoulders.
- Raise one hand above your head and bend your elbow toward your back.
- Press gently with your other hand and hold for 10 seconds.
Mistakes to Avoid When Doing Flexibility Exercises
These moves are easy to perform, but can lead to injury if not done correctly. Some common mistakes when performing these moves can lead to injury:
- Excessive stretching:This can strain the muscle, damage its fibers, and make it difficult to perform daily tasks.
- Use of improper equipment:Using improper equipment, such as improper shoes or not using a yoga mat, can damage muscles and joints.
- Inadequate warm-up or cool-down period:It is important to warm up a little before any flexibility or major stretching exercise to avoid shocking the muscle, which commonly causes muscle tears.
“It is also necessary to take breaks between different stretches or exercises to give the body time to relax,” says Dr. Ashai.
Flexibility is important for your health and you should do stretches to improve it. But also take regular walks or simply move your body and avoid sitting in the same position for long periods of time to increase and maintain body flexibility.
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