When you think about flexibility, you might picture a yogi twisting his body into some impossible yoga pose. But flexibility is much more relevant to your daily life than the ability toperform complicated yoga moves. Having a flexible body helps protect you from injury and allows you to bounce back from physical stress. Developing your flexibility isn't complicated, and it doesn’t even have to take much time. Just ten minutes a day can improve your body's flexibility and at the same time uplift your mood.
Start off by assessing your body's current flexibility. Sit on the floor with your legs straight and move them apart until your feet are about twelve inches away from each other. Lean forward and place your hands as far as you can comfortably reach. Note the position or mark it with an object, and then eyeball the distance from your maximum reach to your feet. If your maximum reach is six inches or less from your feet, that's great! You can still use some work but you've already got a good start. A reach between six inches from your feet and your knees is okay, but definitely worth improving. If you can't reach past your knees, you'd benefit from some serious work. Don't become discouraged, though: flexibility is one of the easiest and most pleasant physical activities to fit into your daily life. You won't get sweaty doing stretches, but you'll enjoy a priceless feeling of relaxation afterwards.
Your Plan for Flexibility
Start by choosing a certain time every day for your stretching and flexibility training. One of the best times is in the morning right after waking up. Your muscles are ready for some action. Stretching before your day begins can help you begin the day in a calm frame of mind. Bedtime stretching is also a good option, because the moves relax you and prepare you for a good night's rest. If you are normally exhausted at the end of the day, though, you may be tempted to put off stretching at bedtime. Identify the time of day that will work best for you and then stick to it.
Next, locate a place where you can stretch in peace. Make it known that you are not to be disturbed during your flexibility training. You will probably want to use a yoga mat, unless the floor is carpeted. Create an area that is pleasing and draws you in – if you are turned off by your surroundings, stretching won't seem so appealing.
Here is a simple sequence that stretches all major areas of the body. Hold all stretches for a minimum of ten seconds and never "pulse" or press beyond your comfort level. If you feel any pain, stop immediately and consult a medical professional. Perform this sequence at least once a day for two weeks and you will begin to see the difference in your flexibility.
1. Begin by standing tall with your feet about shoulder-width apart and your arms resting comfortably at your sides. Take a deep breath and raise your arms above your head as you inhale. Exhale as you bring your arms downward. Repeat this movement three more times for a total of four.
2. Bring your right arm up and bend your forearm towards your back. Take your left hand and place it at the elbow and gently press back and hold to stretch the tricep. Repeat the movement with the opposite arm.
3. Now bring your right arm across your chest as though you were hugging yourself. Use your left hand to gently press the upper arm against the chest and hold. Switch arms and repeat.
4. Raise both arms over your head, lace your fingers together with your palms facing up and press toward the ceiling to stretch the biceps, spine, and abdominal muscles.
5. Bend at the waist and let your arms hang down as far as possible and hold. If you can touch your toes, gently push yourself to touch the floor. This stretches the back and shoulder area.
6. Drop to your hands and knees, lower your head slightly, and pull in your abdominal muscles as you round your back like a cat and hold. This stretches the spine and works the core muscles.
7. Lie facedown on the floor with your palms facing down near shoulder-height. Gently lift your upper body up as far as is comfortable for you and hold. This stretches the abdominal muscles and trapezoid muscle.
8. Sit on the floor with both legs extended in front of you and feet slightly more than shoulder-width apart. Sit forward as far as possible, place your hands on the floor between your legs and hold. This stretches the spine and hamstring muscles.
9. Gently roll backwards until you are lying on your back. Bring one leg across your body as though you were crossing your legs, and gently press the leg down and hold, stretching the hamstring and gluteal muscles. Repeat with the opposite leg.
10. Finish by extending your legs straight in front of you, raising both your arms over your head and tensing your body from head to toe for a count of five. Release; then repeat. When you are finished, roll on your side and push yourself up from the floor.