1- Foam rolling.
Foam rolling is a self-massage technique that uses a foam roller to apply pressure to specific muscle groups. A couple of minutes can help reduce stiffness and tension by breaking up adhesions and knots in the muscles and improving blood flow to the rolled area.
To foam roll, place the foam roller on the ground and position the muscle group you want to work on top of it. Slowly roll back and forth, applying pressure as needed.
You can use a foam roller on any muscle group, but some common areas to roll include the quads, hamstrings, and calves.
2- Dynamic stretches.
Dynamic stretches involve movement instead of static stretches, which include holding a position for a set amount of time.
Dynamic stretches are an excellent way to warm up the muscles and improve circulation before a workout. They can also help to improve flexibility and mobility. See our expert’s recommendation for a complete guide.
Examples of dynamic stretches include leg swings, arm circles, and bodyweight squats addition, and you can follow our healthy strategies to improve your routine.
3- Yoga poses.
Yoga poses, also known as asanas, involve holding your body in different positions to stretch and strengthen various muscle groups.
Holding poses for 30 seconds to a minute can help to improve flexibility and progress in your yoga practice.
Some examples of yoga poses that can help with flexibility include downward-facing dog, pigeon, and low lunge. It’s essential to listen to your body and only go as far as you feel comfortable, as pushing yourself too hard can lead to injury.
4- Sport-specific stretches.
Incorporating stretches specific to your sport can help improve performance and reduce the risk of injury.
For example, runners might do stretches such as lunges and leg crosses to improve flexibility in their legs, while golfers might do shoulder stretches to improve their swing. But, again, it’s essential to consult a coach or physical therapist to determine which times are most beneficial for your sport.
Stretching before and after a workout or game is also a good idea to help prevent injury and improve performance.
5- Cool down stretches.
After a workout, it’s essential to do some static stretches to help reduce muscle soreness and improve recovery.
Static stretches involve holding a position for a set amount of time, usually 15-30 seconds.
Examples of static stretches include standing forward fold, pigeon pose, and quadriceps stretch. These stretches help to lengthen the muscles and improve flexibility.
The Wind-down routine.
A wind-down routine is a series of activities before bed to help you relax and prepare for sleep. You can include relaxation techniques in your wind-down practice: deep breathing, progressive muscle relaxation, and visualization.
These techniques can help to reduce stress and improve sleep quality. It’s also a good idea to establish a consistent bedtime routine, as this can help to regulate your body’s natural sleep-wake cycle.
Remember to speak with our recommended professionals before planning your flexible workout routines.