How can I improve my flexability?
Answer:
Like try fingering from behind sumat like that.
yoga and pilates are the best at increasing flexibility.
yoga takes time - instead of going all the way down to your toes you should feel a gentle stretch - dont stretch till it hurts :)
I would start by going to a chiropractor. If your spine is out of whack, it is hard to be flexible. Once you start a routine pattern with a chiropractor, it will help relax your spine and the muscles surrounding it. Then you can work your way through yoga. Start with at home DVD workouts so you can work your way up to it at your own pace.
Oh my gosh. That's exactly my problem. I'm interested in joining gymnastics, but all i can do is touch my toes. So i stretch everyday, it make smy muscles feel better and i must say, i am getting more flexible! :D Hope this helps you, Goodluck!
I just stretch everyday. It look a few months but now I can reach my toes. Just take a day at a time. Good luck!
dont ever attempt to do the splits or touch your toes. only trained athletes or dancers can do that easily as they have trained for many years. yoga is good. take it easy. it will be better in the long run. if you pull a muscle or hurt your back you wont be able to follow any exercise plan for a while. good luck
streaching and pilaties help! =) it helped me
Posture:
For corerction of badposture it is important to determine where improvement is needed, such as when sitting in an office chair. Next, patients must work on changing daily habits to correct those areas. This effort will improve back support and over time help decrease back pain and neck pain. It will take some effort and perseverance, and will seem a little unnatural at first. It is typical to feel uncomfortable, and even feel a little taller, but over time the new posture will seem natural and more comfortable.
Following are some guidelines of how to achieve good posture and ergonomics in the workplace and other situations.
Sitting posture for office chairs
Flexibility:
1. When you stretch, breathe deeply and fully. Fill your lungs to full capacity. Inhale all the way down so you're filling the lower lungs. Inhale even more so that you can feel your rib cage and your chest expand.
If you put your hand on your pecs (or chest) you should be able to feel it expand on the inhale.
Now, once you've held the inhale for a few seconds, relax and let it go. Doing this will let go of physical and mental stress and help you relax more deeply into each stretch.
2. Once you've done some deep breathing for the lungs, now let's do some for the muscles. In fact, let's do something that is supposedly physiologically impossible. Let's breathe right into the muscle we're stretching. For example, if you're stretching your hamstrings, let's inhale into the hamstring. Just imagine doing so and you'll feel the difference.
No, you do not have "lungs" in your hamstrings. But if your intent is to direct your inhale into your hamstrings, believe me now and listen to me later, you'll feel the difference. Your hamstring will begin to relax and upon each exhale, the muscles will unlock and give your more elasticity.
3. Good job. You've done number one and two, now you have one of two choices - both of which I teach, depending on the situation. The first is that you can contract and relax the muscle you're stretching. Flex the muscle for several seconds, then relax and voila - you instantly can go further than before. I teach this is my Combat Stretching course.
The second choice involves simply giving your muscles the command to "relax."
It follows the idea of telling yourself what to do via autosuggestion.
alternatively
Improving Flexibility
From Diana Davila,
Your Guide to Martial Arts.
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Warm Up First
Do a light warm up prior to stretching to help prevent injuries and to maximize your stretch. Check out our 15 Minute Warm Up To Prevent Injuries for some ideas.
Drink Plenty of Water
This should really be a no-brainer. You need water to be successful at any training you do, and that includes stretching. Skip out on the water, and you will pay very soon with all the cramping you will feel.
Take Your Time
When stretching, never bounce. Hold the stretch for at least 30 seconds, with 60 seconds being an optimal time for a stretch.
Don't Go Nuts!
If you injure yourself with over-zealous stretching, you will never get real, consistent gains in your overall flexibility. When stretching, go far enough to feel the stretch and slight discomfort, but never so far that you feel pain. Go slowly and do not bounce. Remember to breathe and try not to tense up while holding the stretch.
Rest Up and Remember To Eat
Just like with any muscular development, rest and proper nutrition is essential. You absolutely must give your body the fuel and time it needs to repair and strengthen the muscles.
Stay consistent
It does you no good to stretch only when you get dared by your training buddies to kick a doorframe or ceiling fan. In order to improve your flexibility and keep it, without injuring yourself, is to stay consistent. You have to do at least some stretching every day. You can and should however, alternate your heavy stretching days and make sure you mix in some rest days in there. Example:
* Monday - Heavy stretching
* Tuesday - Rest day, only light stretching prior to other workout
* Wednesday - Heavy Stretching
* Thursday - Complete rest. The only stretching you should do is the big yawn you get when you get out of bed in the morning. Besides, don't you have other stuff to work on?
* Friday - Heavy Stretching
* Weekend - Take it easy, have some fun
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Be sure the back is aligned against the back of the office chair. Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods
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For long term sitting, such as in an office chair, be sure the chair is ergonomically designed to properly support the back and that it is a custom fit
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When sitting on an office chair at a desk, arms should be flexed at a 75 to 90 degree angle at the elbows. If this is not the case, the office chair should be adjusted accordingly
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Knees should be even with the hips, or slightly higher when sitting in the office chair
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Keep both feet flat on the floor. If there's a problem with feet reaching the floor comfortably, a footrest can be used along with the office chair
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Sit in the office chair with shoulders straight
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Don't sit in one place for too long, even in ergonomic office chairs that have good back support. Get up and walk around and stretch as needed
Standing posture
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Stand with weight mostly on the balls of the feet, not with weight on the heels
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Keep feet slightly apart, about shoulder-width
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Let arms hang naturally down the sides of the body
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Avoid locking the knees
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Tuck the chin in a little to keep the head level
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Be sure the head is square on top of the neck and spine, not pushed out forward
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Stand straight and tall, with shoulders upright
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If standing for a long period of time, shift weight from one foot to the other, or rock from heels to toes.
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Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall - if it does not, the head is carried to far forward (anterior head carriage).
Walking posture
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Keep the head up and eyes looking straight ahead
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Avoid pushing the head forward
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Keep shoulders properly aligned with the rest of the body
Driving posture
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Sit with the back firmly against the seat for proper back support
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The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching
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The headrest should support the middle of the head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to-headrest distance is not more than four inches.
Posture and ergonomics while lifting and carrying
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Always bend at the knees, not the waist
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Use the large leg and stomach muscles for lifting, not the lower back
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If necessary, get a supportive belt to help maintain good posture while lifting
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When carrying what a heavy or large object, keep it close to the chest
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If carrying something with one arm, switch arms frequently
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When carrying a backpack or purse, keep it as light as possible, and balance the weight on both sides as much as possible, or alternate from side to side
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When carrying a backpack, avoid leaning forward or rounding the shoulders. If the weight feels like too much, consider using a rolling backpack with wheels.
Sleeping posture with mattresses and pillows
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A relatively firm mattress is generally best for proper back support, although individual preference is very important
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Sleeping on the side or back is usually more comfortable for the back than sleeping on the stomach
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Use a pillow to provide proper support and alignment for the head and shoulders
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Consider putting a rolled-up towel under the neck and a pillow under the knees to better support the spine
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If sleeping on the side, a relatively flat pillow placed between the legs will help keep the spine aligned and straight.
It is important to note that an overall cause of bad posture is tense muscles, which will pull the body out of alignment. There are a number of specific exercises that will help stretch and relax the major back muscles. Some people find that meditation or other forms of mental relaxation are effective in helping relax the back muscles. And many people find treatments and activities such as massage therapy, yoga, tai chi or other regular exercise routines, or treatments such as chiropractic or osteopathic manipulation, etc. to be helpful with both muscle relaxation and posture awareness and improvement.
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Pilaties is great.
It will make your muscles more flexible and will help you gain mind and body strength.
Good luck
Stretching exercises will keep you more supple and mobile.
in order to become more flexible, the best solution is to stretch routinely. Stretching daily allows you to build flexibility and maintain it the next day. This eliminates the amount of flexibility that you lose from not stretching for long periods of time.
hi im an ex gymnast, i would recommend trying yoga before gymnastics as i have been left with damaged knees and a curved spine. if your posture is bad and you slouch all the time, concentrate on tensing your butt muscles slightly, pull your shoulders back and keep youre chin up, doing sit ups will help with posture aswell as keeping your tum flat, as for mild exercises, start off with rolling your neck, shoulder, wrist, pelvis, ankle joints. raise your arm and point to the sky, bend the elbow positioned behind your head, use your other arm to gently pull on the elbow as far as comfortable and hold, repeat with the other side.
interlock your fingers and stretch your arms infront of you, gently bend forward keeping your legs straight and slightly apart for balance, look at your hands infront of you to help keep your spine straight.
sit on the floor with knees folded and the souls of your feet touching each other, try to get your knees to touch the floor either by using your hands orpreferably your bum muscles.
sit on the floor with your legs as far apart as comfortable, straighten your back, raise your arm up and gently lean to the opposite side (eg right arm raised stretch to the left and vice versa), do not twist your spine your head and body should always face forward, after doing this for a couple of months you should be able to touch your foot with the opposite hand when stretching. after this exercise while still on the floor, with legs apart etc, put both hands on the floor infront of you and gently handwalk forward until you feel muscles stretching comfortably, hold this position for as long as possible.
do these exercises daily and you will soon become more supple, do not push youself too hard, i hope this has helped you.
The medicine and health information post by website user , ByeDR.com not guarantee correctness , is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions.
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