FLEX (IBILITY) to your gains - HOW TO IMPROVE YOUR FLEXIBILITY

Flex(ibility) to your gains. Flexibility training plays an essential role towards your fitness results, general health and overall performance.

Weight training and heavy lifting have pushed the envelope when it comes to being trendy as seen in our Fitness First clubs, and it is now stronger than ever. What comes in consequence of lifting heavier and heavier though, is the risk of injuries, body posture changes and muscle stiffness mostly caused by the lack of flexibility.

Like other fitness components such as muscular strength and endurance, flexibility is considered important for health, fitness and performance of athletes and the general population.

It is important to note that there is a greater capacity for your muscle to contract and lift a heavy amount of weight if the same muscle can lengthen allowing an optimal range of movement.

Understanding the importance of flexibility to support the quality of your workout, I have selected three different options which you can start today. This will give you solid improvement towards your gains, performance, body shape and of course flexibility levels.

Explore The Group Exercise Classes

There are specific group classes designed to improve flexibility such as Yoga, Pilates and BodyBalance.  My advice is that you choose a day or two per week to join one of these classes.

It is important to train flexibility separately from your main workout session; this could be done during your “rest days” or in the morning if your main workout session is in the evening.

What Your Personal Trainer Has To Offer

You can ask your Personal Trainer to have one single session fully dedicated to flexibility training. Having a planned and well-structured stretching workout is one of the benefits of having a Personal Trainer.

Well known as PNF, the proprioceptive neuromuscular facilitation is an advanced method of flexibility training being strongly recommended as a form of rehabilitation and aiming to explore a greater range of lengthening through an external facilitation.

The method consists of the stretching and the contraction of the muscle group targeted.

Stretch On Your Own

Stretching has been up for discussion in the fitness industry with a big question mark when it comes to the benefits promised. Before, after or during exercise, when should the muscles be stretched?

It is important to understand the difference between:

Stretching That Aims For Muscle Relaxation

Stretching for relaxation should be gentle and should not be painful. Dynamic and mobility exercises are recommended at the beginning of the workout session, the aim is to warm-up the joints and muscles required for the gym session.   Static stretching is often used after the workout aiming to relax and release tension; pressure should be gentle and should always respect the pain threshold as this is the muscle responding to prevent possible injury.

Flexibility Targeting Range Of Motion (ROM) Around The Joints & Muscle Lengthening

In flexibility training, you can explore the limit of pain around the joint forcing a bigger ROM using ballistic techniques which involve bouncing movements, equipment can also be used to facilitate the extension around the joints.

Below are some exercises than can be explored using your body weight or the TRX to help you with gaining flexibility. Check it out and try it by yourself.

Chest/ Pectoralis

Hold static for  30- 45 seconds 3 – 4 sets

Back/ Latissimus Dorsi

Hold static for  30- 45 seconds 3 – 4 sets

Back Thigh/ Hamstrings

Do this split aiming to push your leg further using your body weight to reach a bigger ROM, apply gentle bouncing if possible.  Hold 45 to 60 seconds alternating both sides 3 – 4 sets

Front Thigh/ Hip Flexors

Lift the arms during each set, hold static 45 to 60 seconds exploring the back arch by keeping arms extended over your head.  Repeat 3 – 4 sets each side

Gluteus/ Hamstrings

Shift weight on to your left foot, keeping it firm on the floor. Bend your right kneeing, placing your foot over your left knee. Bend forward, keeping your standing leg as straight as possible, and slowly aiming to touch the floor

Hold static 30 to 45 seconds repeat 3 – 4 sets each side

Practice these exercises consistently to see the difference in your flexibility. These are ideal for your posture, performance and body shape.

There are an incredible number of exercises you can add into your flexibility training, keep tuned and watch this space for further options.

Bruna Diniz
Academy Trainer – The Academy by Fitness First