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Why Improving Flexibility Is Critical To Your Health (+5 Stretch Exercises To Try At Home)

Why Improving Flexibility Is Critical To Your Health (+5 Stretch Exercises To Try At Home)

Staying flexible through our lives is extremely important for our overall health. As we get older, having muscular flexibility will help with a greater quality of life, allowing us to keep moving freely in everyday activities and maintain balance throughout the body.

The Benefits Of Good Muscular Flexibility

  • Prevents everyday injury: Muscle and disc strain from simply turning in bed, shoulder strains from lifting, and even walking up and down stairs can be prevented with greater flexibility.
  • Lengthens muscles: This helps you look much leaner.
  • Improves posture: Flexible muscles around the back are able to support the spine.
  • Makes cardio workouts much easier: Running or walking will become much lighter and easier.
  • Enhances sport performance: Flexible movements in the joints and muscles will allow you to be more efficient in various sports.
  • Allows you to move better in confined spaces: The ability to sit in different positions while traveling will be much easier.

Simple Stretches For Better Flexibility

1. Seated Spinal Twist

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    This exercise is good for targeting the back, abs, and obliques.

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    • Sit on the floor with your back straight and tall. Engage your abs and stretch both legs out in front of you.
    • Bring your right leg up and place it over your left leg.
    • With your left arm holding your right leg, slowly rotate your upper body around to the right, keeping your nose in line with your breastbone.
    • Stretch around as far as possible until you feel a gentle stretch throughout your back and side.
    • Hold for 30 seconds and return to center. Repeat on the left side.
    • Aim to do 10 reps.

    2. Reclining Pigeon

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      This exercise is good for stretching lower back, hips, glutes, and hamstrings.

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      • Lie down facing up, knees bent, and feet flat on the floor.
      • Cross a flexed right foot over your left thigh. Hook your arms around the left hamstring.
      • Lift your left foot off the floor, keeping your back and shoulders flat to the ground.
      • Gently pull your right leg towards you until you feel a stretch. Hold this position for a 1-2 minute(s) and release your feet to the ground.
      • Repeat on the opposite side.

      3. Standing Tricep Stretch

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        This exercise stretches the muscles in your neck, shoulders, back, abs, and triceps.

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        • Stand up tall, straight-backed with feet hip-width apart and arms extended above your head.
        • Bend your right elbow so that the palm is placed on the upper back.
        • Reach your left hand over to grab your right elbow and gently pull your elbow back and towards your head.
        • Hold this position for up to a minute, release, and swap sides.

        4. Swan Stretch

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          This exercise target the shoulders, back, chest, abs, obliques, and hip flexors.

          • Lying face down on the floor, place your hands in front of your shoulders, fingers facing forward, and legs stretched out behind you.
          • Pressing down with your hands, gently lift your belly off the floor. Keep your abs engaged, shoulders down, and pelvis grounded parallel with the floor.
          • Lengthen the upper body away from the floor, reaching up and out from the crown of the head. Make sure you draw your shoulder blades together. Hold this pose for 30 to 45 seconds and release. Repeat 5 times to increase flexibility.

          5. Hip Flexor/Quad Stretch

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            This stretch targets hip flexors, quads, and hamstrings.

            • Kneel on the floor with both knees bent, shins on floor.
            • Lunge your right leg forward, so that your right knee is bent 90 degrees in front of you, your right foot is flat on the floor directly under the knee, and your left leg is still bent underneath you, parallel to the right.
            • Place both hands on top of your right knee and press back, hip forward, and lean into the stretch.
            • Hold for 30 seconds and repeat on the other leg.

            Things To Keep In Mind

            • Keep water handy when stretching to encourage yourself to hydrate.
            • Try to perform these stretches daily to see and feel the best results.
            • Perform them either first thing in the morning or before bedtime, but especially after any exercise.
            • Make sure you don’t over-stretch. Go as far as it’s comfortable for you. You’ll get more flexible with ease with practice.
            • Work with warm muscles because they lengthen more easily and with less discomfort.
            • Breathe comfortably. Exhale as the muscle lengthens to assist in relaxation.

            Featured photo credit: unsplash.com via pexels.com

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            Jenny Marchal

            A passionate writer who loves sharing about positive psychology.

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            Published on November 21, 2019

            7 Ways to Motivate Yourself to Workout

            7 Ways to Motivate Yourself to Workout

            Maybe you like going on walks in your neighborhood or hiking in the park, taking in the sights and sounds of nature. Or, perhaps you like to push yourself with spin classes and work up a real sweat. It could be that basketball at a local recreation league is your thing. And even though you enjoy these activities and you like the way you feel when you are doing them, somehow lately, you haven’t been able to muster up the energy to participate.

            There’s a “catch-22” that often happens when you’re wanting to work out, but you are not in the mood. Working out will boost your mood[1] and make you feel better, but because of your current mood, you don’t want to work out. Does this conundrum sound familiar?

            Anyone can get stuck in this rut from time to time. It could be that work has been taking too much out of you, or your family and personal commitments are eating up a lot of your time and energy. You’ve got to find a way to break out of this cycle. Getting your groove back requires finding a way to getting back to working out; you need a way to get started again.

            How can you get started? Use one of the following hacks to get you back on track. Find one or two of the ideas on this list that speak to you and that you think you can easily implement. Once you get your workout mojo back, you’ll be surprised at not only how much better you can feel in a short amount of time, but how much better everything will seem.

            Here are 7 ways to motivate yourself to work out:

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            1. Don’t Get Sucked into the Black Hole of the Couch

            As soon as you come in the door from work, get your workout clothes on and hit the door. If you sit down on the comfy sofa, it will take more fortitude to get yourself going. Think of your sofa as quicksand and don’t get pulled into the trap.

            It’s a simple law of physics — Newton’s first law:[2] an object at rest tends to stay at rest; an object in motion tends to stay in motion. You can come nestle into the comfy couch after your workout. But first, while you’re in motion from your day, stay in motion and your get your workout in.

            2. Find an Accountability Partner

            Studies show that having an accountability partner greatly increases your exercise frequency and success.[3] Talk to some of your friends and find someone who is interested in your same schedule. Maybe you have a friend who would love to hike early morning before work, or maybe you know someone that would like to hit a dance class right after work ends. Knowing that you have to meet someone else will make you think twice about blowing off your workout.

            You don’t have to have all your workouts include your partner, but even if you meet this person once a week, that will give you a boost to want to keep your workout going on other days. If you really feel that you need an accountability partner all the time, then find 2-3 people and meet them 2-3 times a week.

            One caveat: if your accountability partner cancels on you, be prepared for that and keep to your schedule. Everyone has things come up every now and then, but if you find your partner is frequently trying to cancel or reschedule, you probably need to find a new partner.

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            3. Or, Make Yourself an Accountability Partner

            Commit to 30 days of an exercise plan. Look at your calendar and plan out which days and times you are going to work out, including what that workout will be. Allow yourself two “do-overs” for random life events or illness, but only two.

            For example, let’s say you have on your calendar that you are going to go to a spin class after work on a Tuesday, but a family member calls whose car broke down and you have to go assist. You will rearrange that date of your spin class and find a different date to put it on the calendar, but you only want to do that for necessary external life events. Hitting the snooze button because you woke up too tired isn’t a good excuse.

            If you can stick to 30 days of this plan, it should feel more like a habit and be simpler going forward as you reap the benefits of feeling better, mood boost, and more energy.

            4. Integrate Some Mini-Movement into Your Day

            If you go into work and sit at a desk most of the day, it will feel good to get out and move your muscles afterwards. But sometimes it seems difficult to get out of that sedentary rut. One solution is staying in touch with your body all throughout the day.

            Set a few timers on your phone during the day, and when they go off, take a few minutes to do different physical movements. Stretching, doing forward bends or side bends are some ideas. You can stand against the wall and “peel” off of it, feeling each vertebra and releasing your lower back.Take off your shoes and wiggle your toes around. Do calf raises, standing up and lifting your heels up and down.

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            These small movements done 2-3 times throughout your workday may seem insignificant, but they will keep your attuned to your physical self a bit more, so that you will be more motivated to have some bigger, longer, “real” workout sessions. Think of them as appetizers and your workout is the big meal.

            5. Eat Something Fresh

            Speaking of big meal, what we eat and drink is related to how we feel. So if you’re not eating particularly well these days, commit to at least eating one fresh item daily. Maybe you have an apple as an afternoon snack. Perhaps you fix a nice salad to go along with your dinner.

            Sometimes, we’re so busy on the run that we don’t realize we’ve not been eating as fresh as we’d like. By making the conscious choice to seek out some fresh food, you’re taking care of yourself which in turn will make you think about those same kinds of choices when it comes to exercise. Another benefit is that if you’re eating well, you may feel “lighter” and have more energy to work out.

            6. Create an Alter Ego

            It may sound kind of crazy at first, but employing the use of an alter ego can be a great way to break out of a habit or create some life changes you desire. In his book The Alter Ego Effect, Todd Herman illustrates how an Alter Ego is a mental trick to improve your life. Many famous entertainers have used alter egos to overcome stage fright.

            How could this work for you? You may be too tired to work out at the end of the day, but your alter ego isn’t. Let’s say you create a character named “Ironman.” Sure, when you come in from a long day at work, you can talk yourself into wanting to relax on the couch. But Ironman doesn’t feel that way — he’s ready to throw on his sneakers and go for a run!

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            7. Water, Water Everywhere

            Sometimes the simplest rules are the most important. We all know we are supposed to be hydrated throughout the day. But if you’re busy all day at work, and you’ve nursed a big tumbler of coffee all morning, suddenly it might be early afternoon and you realize you haven’t had any water today.

            Drinking water boosts mood and decreases fatigue.[4] These two factors will help you in your quest to find the motivation for your workout.

            Make sure you’re getting your water intake all throughout the day, and if you’ve had coffee, drink some extra water to counteract the dehydrating effect of it.

            Final Thoughts

            So, how are you planning to get going this week? Go pour yourself a big glass of water, get out your calendar, and think about what types of workouts you want to do.

            Whether you call a friend and ask him/her to be an accountability partner, or whether you sketch out an alter ego for yourself so you can harness your power, you can use a hack to get you back on the track of being motivated to work out.

            You know how good you feel when you do, so give yourself that gift. You don’t have to wait until tomorrow — go get your sneakers on!

            Featured photo credit: Jonathan Borba via unsplash.com

            Reference

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