How to Gain Flexibility That Lasts

Flexible is really a relative term when it comes to fitness. Certain sports require more of it; others not so much. For the general population the key is to have a good healthy range of motion.

Here are few tips on how to improve your range of motion and flexibility:

-       Invest in a Foam Roller

A foam roller is crucial element to increasing your flexibility. Muscles are tight, overactive, and often times very “knotty” when you lack range of motion. Attempting to stretch a tight, overactive muscle without applying some form of pressure to a knot is like trying to stretch a rubber band with a knot tied in it. As you pull on the rubber band, the knot gets tighter and tighter. Using a foam roller or even a stick, tennis ball, or lacrosse ball to release those trigger points allows you to truly get into the muscle and increase its length.

Click here for videos on how to use a foam roller effectively.

-       Timing Matters: Stretch After You Foam Roll

Stretching is obviously a key element to increasing your flexibility, but timing also plays a role. As a general rule of thumb, think of performing dynamic stretches, such as arm circles and leg swings in the morning, and more static stretches, such as hamstring or upper back stretches, in the afternoon or evening. Foam roll the area prior to stretching and hold each static stretch about 20-30 seconds. As you feel your range of motion increase slightly, reset your position and apply the stretch again.

-       Stabilize this New Range of Motion

Perform an exercise that will help stabilize your newly acquired range of motion. For example if you have tight hip flexors (as almost everyone does) doing a split squat after foam rolling and stretching will help train your body to stabilize this newly acquired range of motion.

To perform a split squat, take a half kneeling stance with the front leg at a 90 degree angle maintain a tall posture with your shoulders pulled back and head facing forward. Simply stand up and lower yourself back down. Repeat 8-10 times on one leg then switch to the other. Not only are you increasing your flexibility, but you’re also gaining single leg stability and strength at the same time.

-       Be consistent

As with everything that matters in life, you need to be consistent to really see a change. Regardless of your range of motion and flexibility, you will always need to do a short warm up prior to working out. Performing various exercises, solving your back pain issues, and getting better results are all a byproduct of having healthy range of motion and flexibility. 

If you’re not very familiar with a stretching or warm up routine check out the foam rolling videos above and visit www.TotalfitnessandHealth.net for a quick, effective warm routine.

Chris Abbott is a personal trainer and owner of Total Fitness and Health. For more information, visit www.TotalfitnessandHealth.net “Like” personal trainer la on Facebook, or follow me @chris_abbott1.

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