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5 Quick How-To’s for faster flexibility

These practical steps will help you make progress and unlock your body’s potential. Let’s dive right in!

Incorporate Dynamic Stretching

To improve flexibility, include dynamic stretching exercises in your warm-up routine. Dynamic stretches involve controlled movements that gently take your muscles through a full range of motion. Examples include arm circles, leg swings, and walking lunges. By incorporating dynamic stretching, you prepare your muscles for activity and increase their elasticity.

Example: Actively kick your back leg up x10

Practice Active Stretching

Active stretching involves actively engaging the muscles opposite to the ones you’re stretching. For example, if you’re stretching your hamstrings, actively contract your quadriceps. This technique helps relax and lengthen the target muscle, enhancing your range of motion. Remember to breathe deeply and avoid bouncing during stretches.

Example: Whilst stretching your hamstrings, actively tense your quads

Utilize Proprioceptive Neuromuscular Facilitation (PNF)

PNF stretching is a technique that combines passive stretching with isometric contractions. Start by stretching the muscle passively, then contract the muscle for 5-10 seconds while resisting against an external force. Finally, relax and deepen the stretch. This method can significantly improve flexibility by targeting the muscle’s stretch reflex.

Example, Stretch over your straight leg in half splits. Then tense everything for 10 seconds, then fold over again

Gradually Increase Duration and Intensity

Flexibility gains require patience and consistency. As you progress, gradually increase the duration and intensity of your stretching sessions. Aim to hold each stretch for 30 seconds to 2 minutes, allowing your muscles to adapt and lengthen over time. Remember, slow and steady progress leads to lasting results.

Example: Start holding poses for longer or doing a more intense version (as above you could add weights onto your knees)

Prioritize Post-Workout Stretching

Make post-workout stretching a non-negotiable part of your routine. After exercising, your muscles are warm, making it an ideal time to work on flexibility. Incorporate static stretches that target major muscle groups to help release tension and prevent muscle imbalances. This practice will aid in recovery and improve overall flexibility.

Example: Keep stretching after using your body!

By implementing these five quick how-to’s into your routine, you’ll accelerate your progress on the flexibility journey. Remember, consistency and dedication are key. Start incorporating these tips into your daily practice, and you’ll begin to experience the transformative power of increased flexibility.

On July 10th I am doing a FREE 5 day training that will help you to uncover all of this and help you see results in your flexibility journey, so don’t forget to join us and ask your friends and family to join as well. (click the picture below, or here to sign up)

Let’s Stretch!

See you on July 10th!

Leah x