My journey to more flexibility

Hey team! Flexibility wasn't always my strong suit. I remember feeling stiff and restricted in my movements, whether I was trying to reach for something on a high shelf or attempting a new workout. But over the years, I've discovered the incredible power of stretching, and it's truly transformed how I move and feel. I want to share my journey and some of the key things I've learned about stretching for flexibility.

The unexpected benefits of increased flexibility

It's not just about being able to do the splits (though that can be a cool goal!). For me, the benefits of increased flexibility have gone way beyond what I initially expected:

Enhanced athletic performance: As I started incorporating regular stretching, I noticed a real difference in my workouts. I could move more freely, generate more power, and felt a lot more agile.
Injury prevention: This has been huge. In the past, I was prone to muscle strains, especially when pushing myself. Now, with improved flexibility, my muscles are more resilient, and I've been able to avoid those nagging injuries.
Posture correction: This is something I didn't anticipate. Like many people, I've spent a lot of time sitting, and I noticed my posture was starting to suffer. Stretching has helped me correct those muscle imbalances and stand taller with less effort.
Goodbye to muscle soreness: Remember that feeling of being super stiff after a tough workout? Stretching has significantly reduced that for me. It helps my muscles recover faster and feel less tight.
Freedom of movement: This is perhaps the most impactful benefit in my daily life. Simple things like bending down to tie my shoes or reaching for something in the back seat of the car are so much easier now.
Stress relief: I've also found that stretching is a fantastic way to unwind. It helps me release tension and feel more relaxed, both physically and mentally.

My stretching routine: dynamic and static

When I first started, I was a bit confused about the different types of stretching. I've learned to incorporate both dynamic and static stretching into my routine, but in different ways.

Dynamic stretching: getting ready to move

Think of dynamic stretching as warming up your body with movement. It's not about holding a position for a long time; it's about getting your joints and muscles ready for action. I like to do this before a workout.

Leg swings: I'll swing my legs forward and backward, then side to side, gradually increasing the range of motion. It gets my hips and legs ready for whatever activity is coming.
Arm circles: Forward and backward rotations of my arms. It might seem simple, but it really helps loosen up my shoulders.
Torso twists: Gentle twists from side to side. These are great for getting my spine moving and ready.

Static stretching: cooling down and increasing flexibility

Static stretching, on the other hand, involves holding a stretch. I've found this is most effective after a workout, when my muscles are warm. It's about improving my flexibility and allowing my muscles to recover.

Hamstring stretch: Whether I'm sitting or standing, reaching towards my toes helps to lengthen the muscles in the back of my legs.
Quadriceps stretch: Standing and gently pulling my heel towards my glutes is my go-to for stretching the front of my thighs.
Calf stretch: Leaning against a wall with one leg extended behind me really targets those calf muscles.
Shoulder stretch: Bringing one arm across my body and holding it with the other arm helps to stretch out my shoulder muscles.

Negative impact of only doing one single sport

Something I've also become acutely aware of is how focusing on a single sport for many years can sometimes have unintended consequences. For example, swimming, while fantastic for overall fitness, can sometimes lead to tightness in the chest and shoulders and a rounding of the upper back. I've seen this in myself and other swimmers. That's where stretching becomes absolutely vital. It helps to counteract those tendencies, open up the chest, and maintain a more balanced posture.

Flexibility and ageing: staying active for life

As we get older, it's a fact of life that we tend to lose some of our flexibility. Things get stiffer, and movements that were once easy can become challenging. I've seen this in my own family, and it's a powerful motivator for me to prioritize stretching. It's not just about being able to do a sport; it's about maintaining the ability to live a full and active life, to continue doing the things we love, for as long as possible. Stretching helps to combat that stiffness, maintain our mobility, and keep us engaged with the world around us.

Tips for your flexibility journey

Here are some of the key things I've learned on my own journey to greater flexibility:

Warm-up is essential: Never skip warming up your muscles before stretching. A few minutes of light cardio or dynamic movements makes a huge difference in preventing injuries.
Consistency is key: I try to stretch regularly, even if it's just for a few minutes each day. Those small efforts really add up over time.
Hold it (gently): When I do static stretches, I aim to hold each one for 20-30 seconds, but I always listen to my body.
Breathe through it: Focusing on slow, deep breaths while stretching helps me relax and allows my muscles to lengthen more effectively.
Listen to your body, always: This is the golden rule. Stretching should never be painful. If it hurts, I back off.
Proper form matters: Making sure I'm doing each stretch correctly helps me target the right muscles and avoid any strain.

My flexibility, my freedom

For me, stretching has become more than just a routine; it's a way to maintain my physical freedom and well-being. It's allowed me to move better, feel better, and live more fully. If you're looking to improve your flexibility, I encourage you to start your own journey. Be patient, listen to your body, and enjoy the process of unlocking your full potential.

Disclaimer: This information is for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment. Read the full disclaimer here.