How to increase your flexibility | Knot Me
Flexibility is a measure of how far you can stretch your muscles and still feel comfortable.
Flexibility helps in activities such as sports, exercise, and even just sitting comfortably at a desk. Flexibility is also an important factor in maintaining good health because it reduces the risk of injury when joints are put under strain or pressure. Assisted stretching increases flexibility by allowing people with limited flexibility to take their stretches further without being at disadvantage for injury. The article will explore the benefits of assisted stretching and provide some guidelines on how to do it properly.
What is Flexibility
Flexibility is a muscular property that refers to the range of motion possible in a joint. It is a property of connective tissues or muscles, not an aspect of any one joint.
People need to have adequate flexibility to apply the correct form when performing different exercises. Flexibility also helps with stretching and also playing certain sports such as basketball and volleyball. One way that people can improve their flexibility is by using assisted stretches, which allows for better quality and limited injury risks.
The term assisted stretching refers to a form of muscular training in which a person is helped to stretch by another person (similar to assistance when weightlifting). This is done for the person with limited flexibility can take their stretches further without being at risk of injury. Assisted stretching is more effective than conventional stretching because the muscles are forced to take a deeper stretch. This is because the person doing the assisted stretching pushes or pulls them further into that stretch position.
The Benefits of Assisted Stretching
One way to increase flexibility is by using assisted stretching. Assisted stretching allows the person who lacks flexibility to take the stretch further without being at risk of injury. The benefits of assisted stretches include:
-Limited injury risks: When a person stretches on their own, they may not get enough range and can cause injuries such as muscle tears or dislocation of the joints. Assisted stretches allow for better quality and limited injury risks.
-Better quality: If a person has limited flexibility, it's hard for them to get into the correct form when performing different exercises which will result in poor form and tension in other muscles. With assisted stretches, people can reach their full potential while engaging in different exercises.
-More time: People with limited flexibility may not be able to do the full range of motion when stretching. With assisted stretches, there is no limit on how far they can go because someone else is doing much of the work for them which gives them more time.
-Better recovery: Assisted stretching can increase blood flow and circulation in the muscles which will allow for better recovery time after a workout or strenuous activity.
Guidelines for Assisted Stretching
You will be asked to lie back and your stretch session begins. You'll stay in constant communication with the practitioner throughout this treatment so that you are not taken beyond what feels comfortable, for that moment. Every stretch goes from light to medium to deep according to your feedback.
Unrelaxed muscles: When a joint is in its stretch position, the muscles should remain relaxed. Tensing or tightening up on certain muscles can cause injury or limit range of motion.
Do not bounce: Bouncing while stretching causes a person to go further than where they should be going and can damage the muscle tissue. It is also not effective for those with limited flexibility.
Do it at your own pace: There's a difference between going too slow and not going far enough. In order to avoid injury, you should push yourself as much as possible but remain in control of your body. Assisted stretching will allow you to take your stretches further than what you would be able to do on your own.
Duration of assisted stretching: The recommended amount of time for this treatment is 60 minutes per stretch session. Depending on the type of therapy you are receiving, it may take longer or become shorter.
Each treatment is different because every person's body types vary so there's no set number on how many stretches people should do.
Tips to Increase Flexibility and Prevent Injury
There are several ways to increase flexibility. You do not need to spend hours in the gym or in yoga classes. You can stretch many times a day for 5-10 minutes, which is all it takes for some to increase flexibility.
Multiple short stretching sessions are better than one long session. It is best to stretch when you are warmed up, so before any activity that involves moving, think of it as a good time to stretch.
The main thing is to stretch every day. This does not mean doing the same stretches every day. Your body will get used to that, and it will stop being effective. For this reason, you should perform 2-4 different stretches before each activity or when you are done for the day.
Another option is with the use of assisted stretches mentioned above. It's a great way for people who lack flexibility to reach their full potential when performing different exercises. When someone is doing a stretch they need to make sure that they have good balance, don’t push too far, and make sure the person stretching can balance themselves in the stretch position.
Watch our video for a visual of assisted stretches.
Flexibility is an important part of life. The more flexible you are, the easier it will be to perform exercises and tasks such as yoga poses or sitting on the floor with your children or grandchildren. Assisted stretches allow those who lack flexibility to take their stretch further without risking injury. Our video provides guidelines for assisted stretching so that both individuals getting stretched and the person assisting know how best to do this safely and effectively. If you have questions about what type of exercise may suit your needs, send us a message on our social media page!
