There are no two ways about it. Flexibility has multiple benefits for your overall health. It helps improve your mindset by stretching out your body which improves physical performance, balance and posture, reducing your risk of injury and muscle tension. There are a couple of simple ways you can increase your flexibility while targeting areas that need it the most like the hamstrings and quadriceps. And yes, the more regularly you stretch the more beneficial it is for your body. I would say practising a 30-40 minutes session four times a week will increase flexibility tenfold.
When performing dynamic stretches that are used in more active yoga practises like Hatha or Vinyasa, if the muscles are tight, this can cause strain on neighbouring joints. It’s advisable to go into any posture conservatively especially if you are new to a yoga practice, also focusing on a few static stretches to improve your range of movement so you can begin to move more freely without injuring yourself in the process. And as we all know when there have been years of doing very little it takes a bit of time to loosen up muscle tension and increase the range of movement again so patience and regular practice is the key.
I have included a series of really good flexibility stretches you can do anytime, anywhere, and I would advise repeating these stretches a couple of times during the day. First of all, try standing up with your feet together and reach forward to touch the toes. Hold 30 seconds to 1 minute and repeat the stretch to target your hamstrings and the lower back. Then try this stretch sequence:
1. Seated shoelace stretch & Dragon lunge with a twist. You may know this as FLYING LIZARD!
2. Dragonfly into an Extended child’s pose with arms lengthened over a cushion or bolster.
3 Sphinx or Seal pose * Hold 60 seconds – 3 minutes for each stretch If the compression is too much in the lumbar region then hold this stretch on the elbows or support the chest with a cushion. Comfort is vital when holding a stretch and you should feel a little compression but PAIN is definitely a ‘NO NO’… always come out of a stretch immediately if you feel any pain then lie on your back.
Remember flexibility is the key to stability, adaptability, improved mobility and better health.
