Although there are some who are naturally flexible, it is something that most struggle with. It can be outright painful to bend over and touch the toes or reach over one shoulder. Maintaining flexibility is one of the most effective ways to prevent sports and other injuries, so it is smart to stretch your muscles regularly, after a warm-up of course. Here are the two best exercises you can do to become more athletic while preventing stiff, sore muscles.
Full body stretches should be worked into your basic workout. After about a five minute cardiovascular warm-up, begin at the top and slowly work your way down to your feet. Think about how a lion does it, they always do this, it is quite fun to watch. The upper body should be done with focus. Move your arms and head in smooth motions, increasing the range after time. Lower portion it is good to think about the hips, hamstrings, and quadriceps. Focus on the big groups.
Try to hold each stretch for 30 seconds. Once you become comfortable and it hurts just a little bit, deepen them and hold for longer periods of time. Breathing should not be overlooked, never hold your breath, make sure to breath deep and get oxygen all the way into your lungs. Exhale normally and always use your nose to help filter.
Yoga is a very popular exercise and has been around for a long time. Instead of short bursts of energy, or doing something with heavy weights, this is a slow balance type of activity that is fun for any age group. Fitness clubs often offer a class for beginners if you are interested in learning the moves and what is about. This is a great activity to prevent injury and improve health. There is a learning curve and it takes time to learn, so be patient and enjoy the process.
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