How to train flexibility

For us, flexibility is different for each person. Those who dance frequently have better body flexibility, while those who do not exercise much will have particularly stiff bodies. Therefore, body flexibility is formed through exercise. If we find that our body is stiff, we must pay attention to it and actively exercise to train and condition it. There are many ways to train body flexibility, and we should do it according to the situation.

1. Intensity of flexibility exercises: Flexibility exercises should be performed slowly, in a relaxed, controlled and painless manner, achieving the goal of “increase when soreness occurs”, “stop when pain occurs” and “stop when numbness occurs”. Flexibility can only be improved through proper effort. As flexibility improves during exercise, the intensity of exercise should be gradually increased.

2. The time and frequency of flexibility exercises: The time and frequency of flexibility exercises for each posture should be gradually increased, from the initial 10 seconds to 30 seconds, and each posture should be repeated more than 3 times. If you are doing flexibility exercises during your normal physical exercise, 5 to 10 minutes is enough. If you are doing exercises specifically to improve flexibility or training for athletes, the practice time must reach 15 to 30 minutes.

3. Be gradual and persistent. The first time you practice, you may feel uncomfortable or even sore. After a period of practice, the pain and discomfort will disappear. If flexibility exercises are stopped for a period of time, the effects achieved will fade. Therefore, flexibility exercises must be performed persistently to be effective.

4. Flexibility exercises should be comprehensive. Whether it is stretching exercises in warm-up activities or exercises specifically developed to develop the flexibility of certain joints, the overall development of flexibility of all joints of the body must be taken into account. Because in physical activities, completing an action involves several interrelated parts or even the whole body.

5. Flexibility exercises should be combined with relaxation exercises. After each stretching exercise, you should do some exercises in the opposite direction to strengthen the blood supply and energy supply function, which will help to relax and recover the stretching muscles, such as doing a few knee-bending squats after stretching your legs.

How to exercise flexibility depends on your physical condition. Everyone has different foundations and different methods of exercise. We should pay attention to the choice of methods when exercising. In particular, we should pay attention to a gradual process and avoid being impatient for quick results that may harm our body.