How to be more flexible and less stiff
Updated: Jul 23
How to get more flexible and less stiff by award-winning personal trainer - daniel welstead
Do you suffer from muscle soreness, muscle aches and muscle pains? If you're like most seniors, you're probably not as flexible as you used to be. That's because, as we age, our muscles tend to stiffen up which increases potential muscle strain. But don't worry – there are plenty of ways to become more flexible. In this post, we'll give you some tips on how to loosen up those tight, sore muscles and joints. So read on for some helpful advice!
1. Warm up before you start flexibility training
As any fitness enthusiast knows, stretching is an important part of any workout. Not only does it help to improve range of motion and flexibility, but it can also help to prevent injuries, and muscle aches and relieve pain. However, many people make the mistake of stretching cold muscles, which can actually damage connective tissues, and muscle tissue and cause muscle imbalances. Instead, it's important to warm up before stretching. A simple way to do this is to walk for a few minutes or slowly jog in place. This will help to increase blood flow and raise the temperature of the muscles, making them more pliable and less likely to be injured. So next time you're getting ready for a workout, take a few minutes to warm up first - your body will thank you for it!
2. Stretch every day for at least 10 minutes
Stretching every day can seem like a chore, but it's actually really important for your health! Not only does stretching help to improve your flexibility it reduces, muscle pain and delayed onset muscle soreness, but it also helps to reduce muscle soreness and stiffness. Plus, stretching can even help to improve your circulation. So why not make it a part of your daily routine? Just 10 minutes of stretching each day can make a big difference in your overall health. And who knows, you might even start to enjoy it!
3. Don't force yourself to do any stretches that hurt you too much. If you feel too much pain back off.
When it comes to stretching, there's a fine line between feeling the burn and actual pain. And, as anyone who has overstretched themselves can attest, it's important not to overdo it. After all, no one wants to end up with a pulled muscle or worse. So, how can you tell the difference between good pain and bad pain? Well, good pain is the kind of discomfort that lets you know you're pushing your limits and making progress. Bad pain, on the other hand, is the kind of pain that makes you want to stop and take a break. If you're in doubt, err on the side of caution and back off. Remember, it's better to take things slow and steady than end up sidelined with an injury.
4. Breathe deeply and hold each stretch for at least 30 seconds
As anyone who has ever tried to touch their toes can attest, stretching can be a challenging endeavour with stiff muscles. But the benefits of stretching are well worth the effort: not only does stretching help to improve flexibility, but it can also reduce stress and promote relaxation. For the best results, be sure to breathe deeply and hold each stretch for at least 30 seconds. And if you're looking for an extra challenge, try stretching while standing on one leg. Just be sure to have a firm grip on something before you give it a try!
5. Take a warm bath or shower before stretching to loosen your sore muscles
There's nothing quite like a hot bath or shower to help you relax and loosen up your muscles. And it turns out, there's a good reason for that. When you take a hot bath or shower before stretching, it can actually help improve your flexibility and recovery. The heat helps to dilate your blood vessels and increase blood flow to your muscles this helps your muscles heal. This can also help to loosen and relax your muscles, making them easier to stretch and reduce muscle pain. As a result, you'll be able to stretch further and improve your range of motion. So the next time you're feeling stiff and sore, try taking a warm bath or shower before stretching. Your muscles will thank you!
6. Drink plenty of water to help your body stay hydrated to reduce muscle aches.
We all know that drinking plenty of water is important for our overall health. But did you know that it's also crucial for staying safe when stretching? That's because drinking water helps to keep your body hydrated, and muscles that are properly hydrated are less likely to be injured during stretching. So the next time you're reaching for your yoga mat or heading out for a run, be sure to drink plenty of water first. Your body will thank you for it!
To conclude. If you want to be less stiff and more flexible, it’s important that you start with a good warm-up. We recommend stretching every day for at least 10 minutes, but make sure not to force yourself through any stretches that cause too much muscle pain. Breathe deeply and hold each stretch for at least 30 seconds—this will help your muscles relax and elongate. Take a warm bath. And finally, drink plenty of water! Hydration is key for keeping your body loose and mobile. Feeling motivated? Good! Book a free consultation today and we can help get you started on the path to becoming more limber in no time.