How To Get Flexible Fast – Guide To Increasing Flexibility UPDATED 2022
Stretching your muscles has many health benefits. It can not only create more supple muscles but allows for deeper and more controlled efforts with building strength and increasing stability.
Stretching your muscles has also been shown to benefit your range of motion. It can also improve your balance and increase your flexibility. However, many people wonder how to get flexible fast and if it is possible.
In this article, we focus on why flexibility is important. We also discuss the benefits of stretching regularly and how to get flexible fast. So, if you struggle with poor mobility, keep reading.
Why Is Being Flexible Important?
Flexibility is an important component of everyday life and even more in physical fitness. This is because flexibility can help improve mobility, posture, muscle coordination and reduces the risk of injuries and soreness.
For many athletes or fitness enthusiasts, flexibility is often overlooked in their training. Without flexibility, muscles and joints become stiff, and your mobility will be affected. Thus, your range of motion, performance, and recovery will decline.
Proper flexibility training can ensure your body can move through the correct range of motion without soreness, pain, or stiffness.
Four components can affect your flexibility. These are muscle elasticity, length, joint structure, and your nervous system. If any of these are poor, it will affect your flexibility.
How To Get Flexible Fast? A Complete Guide
While flexibility takes time to develop, there are many ways you can increase your flexibility faster.
Starting each day with static stretches will allow you to hold the muscle in a stretched position for a period of time. This will help to isolate the muscle and allow for a deeper stretch. So, starting your day with just 5 to 10 minutes of static stretching can help increase flexibility for the rest of the day.
If you are exercising regularly, introducing dynamic stretches into your warm-up routine can help move your muscles through their full range of motion. This form of stretching is much more vigorous than static stretching, so it is important to know how to perform these correctly.
It is also important to know that dynamic stretching doesn’t isolate the muscles the same way as static stretching. This is because it works multiple muscles at a time. However, when paired with daily static stretching, you can improve flexibility throughout the day, but also warm your muscles up before vigorous exercising, which can increase your performance and speed up your recovery.
Other ways to get flexible fast include the regular use of a foam roller. Using a foam roller can help to reduce adhesions in the fascia. The fascia is the connective tissue that covers your bones, muscles, and joints.
When adhesions happen they are often referred to as muscle knots. These muscle knots often occur in the fascia and are generally from intense exercise, increase in training volume, and overuse.
By using a foam roller regularly, you can help to release these muscle knots and help to promote muscle elasticity and length.
How To Get a Flexible Back Fast?
For many people bending over to touch your toes can be a struggle, and if this is the case, you need to start thinking about improving your flexibility in your back and hamstrings.
Stretching your lower and upper back just 3 days a week can help increase flexibility and improve posture. Mixing both static and dynamic stretching is the best way to get a more flexible back faster than static stretching alone.
Poor posture, long periods of sitting, and overuse are all causes of back pain and tightness. When your back becomes compressed or tight, it can affect your mobility and flexibility.
Below are some of the best stretches for your lower and upper back to help promote better movement in the spine, hips, lower and upper back.
Examples of Lower Back Stretches
The child pose stretch
Traditionally a yoga stretch, this stretch helps to lengthen and loosen your glutes, quadriceps, and spinal extensors. It also helps to relieve tightness, pain and increase mobility in your neck, spine, and shoulders. Causing the lower and upper back in relax in the process.
To do the child pose, start by:
1.Placing your hands and knees on the ground. So you are on all fours.
2. Sick back slowly until your hips rest on your heels while keeping your hands on the ground
3. Your stomach should now be resting on your thighs and your arms should be extending out in front of you.
4. Hold this pose between 30 seconds and one minute.
5. Relax in the starting position and repeat multiple times.
The seated spinal twist
A common stretch for the lower back and glutes, the spinal twist can help increase mobility in your back and lengthen the muscles in the back, hips, glutes, and abdominals.
1. Sit on the floor and then extend both legs in front of you.
2. Bend your right knee and put your foot onto your left quadricep just below the knee.
3. Place your left arm next to the outside of your right thigh
4. Put your right slightly behind you to support the body.
5. Twist to the right side and hold this pose between 30 seconds and one minute.
6. Relax and then repeat on the other side.
The Sphinx stretch
The sphinx stretch is one of the best stretches for the lower back. This is done by stretching and relaxing the lower back and spine. It also helps to strengthen and lengthen the spine, buttocks, and chest.
1. Start by lying on your stomach and placing your elbows underneath your shoulders.
2. Make sure your palms are facing the ground and your hands are extended away from the body.
3. Lift your head and chest until you feel your back and thighs engage.
4. During this motion press your pelvis towards the floor. This will help deepen the stretch and allow more arch in the back.
5. Hold this stretch for 30 seconds to 1 minute.
6. Relax and repeat again
Incorporating these exercises only a few times a week can help to get a more flexible back faster. Alternatively, regular foam rolling and massage can help reduce tension too, and when paired with regular stretching you will see a rapid increase in mobility and flexibility in the back.
How To Get Flexible Legs Fast?
Just like the back regular static and dynamic stretching, foam rolling, and massage is the best way to get flexible legs fast. This must be done consistently and included in your training plan at least 3 times a week. However, for optimal results, it is recommended you spend at least 4-5 days per week working on flexibility if your goal is to get flexible fast. If you are unsure of what stretches are beneficial to you, reach out to a personal trainer or sports coach. They can help design a stretching program to increase your mobility and flexibility.