How can I improve my flexibility at work?
If bending over to touch your toes seems like an impossible task, it may be time to start thinking about increasing your flexibility. Show
From breath work to stretching to strengthening, focused effort just a few times a week can make a significant difference in how flexible you feel. Read on for our beginner’s guide to becoming more flexible, one stretch at a time. What flexibility is and isn’tFlexibility is the ability of your muscles and other connective tissues to stretch temporarily. Mobility is the ability of your joints to move freely through a range of motion in a pain-free way. Part of good mobility is good flexibility. But being flexible doesn’t mean your mobility is up to par, and vice versa. Flexibility is just one piece of the mobility puzzle. Why flexibility is importantAt its core, flexibility is important for everyday life. Think about bending over to pick up the laundry or reaching for something high on a shelf. If your muscles are inelastic, tasks like these will be much more complicated. Flexibility is also needed to release muscle tension and soreness as well as to promote relaxation. It’s hard to get comfortable if your body constantly aches! It can also improve aerobic fitness, muscular strength, and endurance, allowing muscles to complete the full range of motion (mobility) for maximum effect. How to build a routine that suits your needsIf you’re looking to increase your overall flexibility, it’s best to incorporate a combination of breath work, static stretching, and dynamic stretching. Adding strength training can further improve both your flexibility and mobility.
If you already have an exercise routine, try adding a short session of breath work and dynamic stretching before a workout and static stretching afterward. You may also consider making stretching part of your morning or bedtime routine. How to maximize your trainingTo get the most out of your flexibility training, keep these factors in mind:
Breath workProper breathing is an important part of all exercise, especially stretching. The foundation of breath work — diaphragmatic breathing — is intended to teach you how to breathe more effectively and with less energy. It also engages and strengthens your diaphragm and core muscles. If your diaphragm and core aren’t strong, stretching and strength training will be more difficult. Diaphragmatic breathingShare on Pinterest Mastering diaphragmatic breath is a great first step to getting in tune with your body and increasing your flexibility. How to:
Seated inhale and exhaleShare on Pinterest Build on diaphragmatic breath by adding movement with your arms. How to:
Seated side-to-side stretchShare on Pinterest Build on diaphragmatic breath again and start to stretch your torso with a side-to-side stretch. How to:
Cat-CowShare on Pinterest This yoga move stretches your spine and core and opens your chest. How to:
Lying twistShare on Pinterest Focusing on your breath in the lying twist will allow you to sink deeper into the stretch. How to:
Static stretchesOne great way to improve flexibility is static stretching, which is where you come into a stretch and hold it without movement for a certain period of time. Even adding static stretching into your routine on its own can make a powerful difference in how your body feels. There are a few things to keep in mind while performing static stretches:
Forward FoldShare on Pinterest A basic Forward Fold will stretch the entire back side of your body, including your calves, hamstrings, glutes, and spine. How to:
Seated torso stretchShare on Pinterest This move — also called the seated pretzel stretch — will provide a nice lengthening of your spine as well as stretch your glutes. How to:
Figure-fourShare on Pinterest Release tight hips and glutes with a figure-four stretch. You can also perform this stretch while standing, though it requires quite a bit more balance. Stay on the ground until you’re comfortable. How to:
Kneeling hip flexor stretchShare on Pinterest If you sit most of the day, tight hip flexors are probably your nemesis. Stretch this area at the front of your hip to ensure mobility for the long haul. How to:
Neck rotationShare on Pinterest When stretching, it’s important not to neglect the head and neck area. From “text neck” to a bad night’s sleep, prolonged unnatural positioning can leave you feeling sore and out of alignment. How to:
Chest stretchShare on Pinterest Another culprit of sitting all day: a tight chest. When your shoulders naturally round forward, your chest will take the brunt, so allowing for a nice opening stretch will ensure that you can continue to stand proud. How to:
Dynamic stretchesAnother way to increase flexibility — and mobility — is by incorporating dynamic stretching, which is a movement-based type of stretching. Instead of coming into a position and holding it, a dynamic stretch puts the muscles and joints through a full range of motion. This is a great warmup before a number of different activities. Perform this sequence of five dynamic stretches, each for 30 seconds, to reap the benefits. Front swingsShare on Pinterest Loosen up your hips with this move. How to:
Side swingsShare on Pinterest Similar to front swings, side swings loosen up your hips by working in a different plane of motion. How to:
Lunge with a twistShare on Pinterest Adding a gentle trunk rotation to your reverse lunge will allow for a nice stretch in the torso. How to:
Arm circlesShare on Pinterest Loosen up your shoulders and upper back with arm circles. You’ll want to go both ways with the circles. You might find that one is easier than the other — that’s OK, and to be expected. How to:
High kneesShare on Pinterest Whether you step your high knees or keep one foot off the ground throughout, this move will get the blood pumping to your lower limbs while stretching your glutes, hips, and knee joints. How to:
Strength trainingAlthough you may think about stretching as a way to increase flexibility and mobility, strength training can also improve both — if done with proper form and the full range of motion, that is. Stick with foundational movements (like the five below) and focus on form to give the muscles the best workout. SquatShare on Pinterest One of the holy grail exercises, a squat will get your lower body in tip-top shape. How to:
Lunge with back bendShare on Pinterest Add a gentle back bend to your lunge to further engage and stretch your torso. How to:
Single-leg deadliftShare on Pinterest Stretch and strengthen the posterior chain — or the back of your body — with this move. How to:
Dumbbell chest pressShare on Pinterest Stretch and strengthen your chest with a dumbbell chest press.
Common mistakes to watch forWith all stretching, it’s important that you listen to your body. If you start to feel pain or significant discomfort, stop immediately. You could risk a muscle strain or even a tear. Stretch just to the point of tension and hold there. With consistent practice, you’ll ease into your flexibility in no time. The bottom lineStretching just 30 minutes a week can dramatically increase your flexibility over time. There are numerous benefits associated with good flexibility — the most important being your quality of life. And the great thing is, it’s never too late to start! 3 Yoga Poses to Build StrengthNicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. When she’s not working out with her husband or chasing around her young daughter, she’s watching crime TV shows or making sourdough bread from scratch. Find her on Instagram for fitness tidbits, #momlife and more. How can I improve my flexibility skills at work?You can become more flexible by following these seven steps:. Focus on your core values.. Be open-minded.. Develop your skill set.. Be optimistic.. Stay calm.. Plan ahead.. Have a strong support network.. What are some examples of flexibility at work?What are examples of flexible work arrangements?. Flex time. ... . Reduced hours/Part-time. ... . Compressed work week. ... . Telework/Working Remotely/Telecommuting. ... . Job sharing. ... . Banking of Hours/ Annualized hours. ... . Gradual Retirement. ... . Leaves and Sabbaticals.. How can an employee demonstrate flexibility in the workplace?Flexible employees, for their part, are willing to do whatever is necessary to get the task accomplished, whether that means taking on more responsibilities, doing different tasks, or doing more at work. Thus, they have more to offer their employer than employees who can only do one or two tasks.
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