Even if you don’t plan to join Cirque du Soleil, odds are you could benefit from becoming a little more flexible during your day to day life. Having an improved range of motion and soft tissue flexibility can make daily activities easier and can even give you a leg up on the competition if you are a professional or amateur athlete. But if you are looking to expand your flexibility, what are some of the best methods to pursue? In today’s blog, we take a closer look at the best ways to become more flexible.
Factors That Affect Flexibility
There are a number of different factors that can influence how flexible you are, only some of which we can control. Here’s a look at some of the factors that determine your flexibility.
- Age – Younger individuals tend to be more naturally flexible than older individuals due to the fact that our muscles generally become less elastic as we age.
- Gender – Due to hormonal differences, women tend to be more flexible than men.
- Activity Level – Active individuals that regularly work and strengthen their muscles will typically be more flexible than sedentary individuals.
- Muscle Elasticity – Stretching helps to improve our muscle elasticity, which is crucial for being able to bend farther or twist in different directions. This is one of the many reasons why athletes stretch during warmups, as it helps to increase muscle elasticity and flexibility.
- Underlying Health Issues – Patients with underlying muscle injuries or varying degrees or arthritis may find it more difficult to move their bodies in different directions.
- Neuromuscular Coordination – Improving your coordination and ability to relax during different movements can help to improve your flexibility. Activities like yoga or physical therapy can help you get comfortable with movements that were once uncomfortable.
- Genetics – Some people are simply more genetically flexible than others.
Improving Your Flexibility
Everyone would benefit from becoming a little bit more flexible, not just the athletes and dancers of the world. Improved flexibility can reduce your risk of injuries, improve your posture and help you move more efficiently throughout the day. So if you want to expand your comfortable range of motion, here’s what we recommend you consider:
- Physical Therapy – If you’re truly looking to expand your flexibility, physical therapy will likely be your most effective strategy. Working with a physical therapist will help you become more flexible in a number of ways. You’ll be able to target specific muscles with strengthening and range of motion exercises, you’ll be able to address underlying issues like muscle imbalances that could be limiting your flexibility, and we can help you overcome an injury that could be hindering your comfortable range of motion. Best of all, we can help to safely expand your flexibility without increasing your risk of injury during these exercises.
- Stretching – Another great way to maintain or expand your flexibility is by getting in the habit of stretching. Stretching a couple times throughout the day will help your muscles maintain elasticity, which is crucial for ensuring they can stay flexible and mobile. Make it a point to stretch your arms and legs on a regular basis.
- Diet And Hydration – There is no superfood that you can eat that will magically improve your flexibility, but eating a healthy diet will ensure that your muscles get the nutrients they need to function properly, which includes maintaining elasticity and flexibility. The same goes for staying hydrated. When you’re dehydrated, muscles tighten and are more likely to cramp or spasm. Fuel your body with water and essential nutrients, and your muscles will retain more natural flexibility.
- Proactive Recovery – One final way to expand your muscle flexibility is to take an active role in your recovery following athletics, exercise or other intense physical activity. If you go straight from the gym to the couch, your muscles can stiffen up a bit. Help them transition from activity to inactivity with the help of a cool down program that ensures they maintain elasticity. A post-workout stretching routine or using a foam roller can help to relieve some built up muscle tension and keep your muscles loose and flexible.
If you want to improve your flexibility for sport or activity specific reasons, or you simply want to stay active and mobile long into your golden years, let the team at OrthoRehab Specialists help you overcome your mobility and flexibility restrictions. For more information on how we can help you accomplish this, or to talk with a specialist about a different physical issue you’re dealing with, give our team a call today at (612) 339-2041.
PT of Costa Rican National Soccer Team for 2007 World Cup in Victoria, CAN. Clinical Instructor for University of Minnesota Doctor of Physical Therapy Affiliations
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