Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives.
Find her on Instagram for fitness tidbits, momlife and more. Here's how to stretch and strengthen your…. Sheltering in place may not be the ideal scenario for working out, but you can easily maintain your functional strength by staying consistent.
Stretching for just a few minutes a day can improve performance and flexibility. This easy-to-follow routine will help get you started. If the idea of an at-home workout makes you yawn, think again!
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Pelvic floor exercises are important, no matter your gender Here's the most recent research and…. Whether you're a trail runner or sprinter, the right pair of running shorts goes a long way in keeping you comfortable and protected. See the 10…. Using your own momentum to propel you forward, manual treadmills offer an effective way to break a sweat.
See the manual treadmills that our expert…. Health Conditions Discover Plan Connect. Flexibility vs. Scrolling through the JourneytoSplits tag made it clear that other challengers were way closer to getting splits than I was! So, with only a week left in my challenge, and still pretty far off from my end goal of getting into a split, I got a bit impatient. I decided to add a second bout of stretching to my routine, postworkout. This success was likely not a coincidence. One study found that when athletes with tight hips squatted, a chain reaction occurred and they had decreased muscle activation in both the hip flexors and extensors think: the booty.
Maybe opening my hips for those extra few minutes a day had helped me increase the activation of the muscles in my booty, which led to me squatting more weight. But after sticking to the plan for a couple of weeks, I noticed a legit difference! And an all over one. Walking around my apartment, I sounded less like the broken wind chime at a haunted house.
My hips felt less agitated and more open during both my workday as I sat and during CrossFit, where I squatted regularly. But the biggest thing I learned was how much a dedicated mobility practice affects, well, everything! Whether or not you should do a day split challenge depends on your goals. But having flexible hamstrings and mobile hip joints does more than determine how bendy you are. As Sheppard rightfully brings up: The benefits you get from being flexible can help improve form, range of motion, performance, and prevent risk of injuries related to your back.
Oh, and did I mention I can finally touch my toes? Gabrielle Kassel is a rugby-playing, mud-running, protein-smoothie-blending, meal-prepping, CrossFitting, New York-based wellness writer. In her free time, she can be found reading self-help books, bench-pressing, or practicing hygge. Follow her on Instagram. Knowing how to stay flexible can make you feel better, help you move more easily and prevent joint pain and muscle tension down the road. To improve your range of motion and keep your muscles limber as you age, add flexibility exercises to your fitness routine.
Here are five options. Learn more about vaccine availability. Advertising Policy. You have successfully subscribed to our newsletter. Related Articles. Trending Topics. What Parents Need to Know. Share this article via email with one or more people using the form below. Strong muscles are a liability if they are not flexible. Some of her favorite workouts that improve both flexibility and strength include barre, Pilates, yoga and dance.
How often do you sit on the floor? You can sit on the floor in a variety of positions, too. Basically, sit as you did when you were a child. And you can do it any time—from during work hours to after dinner. If you already exercise regularly, an easy way to boost flexibility is to incorporate modalities like stretching and foam rolling into your warm-up and cool-down time, says Martinez. Meanwhile, Barrett recommends signing up for a gentle yoga class. Instead, do simple stretches while sitting at your desk or waiting in line at the store, says Barrett.
Benson recommends having a morning routine that includes household chores to get yourself moving. He also suggests making sure you change positions frequently throughout your day. Even walking from one place to another is an opportunity to improve your flexibility, Benson says. For him, that means stretching every morning while his coffee is brewing. Ready to put some of these tips into practice? The key to flexibility—just like anything worth achieving in life—is consistency, says Martinez.
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