When you’re more flexible and can move your body better, you can perform better in physical activities and reduce your risk of injury. Flexibility also boosts your mental well-being, helping you stay focused and motivated. Several basic exercises and stretches can help boost functional movement, increasing your flexibility and range of motion. Whether you’re a beginner or an experienced athlete, here’s why these aspects matter and how to enhance them:
Why Flexibility and Range of Motion Matter
Everyday activities like walking, running, and even gardening require a certain degree of flexibility and range of motion. Without it, you may struggle to keep up with daily activities as your body may be unable to move in a full, natural range. When the joints and muscles are tight, they can’t function optimally, leading to problems like pain or poor posture.
Improving flexibility and range of motion helps keep the body in balance. It allows you to move freely, with less restriction and pain. Being more flexible also helps create a more resilient body, which is better equipped to handle the strains put on it during physical activities.
Exercises for Improving Flexibility and Range of Motion
1. Dynamic Stretching
The body is naturally designed to move in various ways, so static stretching (holding a stretch for an extended period) isn’t always the best way to improve flexibility. Consider dynamic stretching, which involves performing specific movements while elongating and contracting muscles. Dynamic stretches include walking lunges, leg swings, and arm circles. You can incorporate dynamic stretching into your warm-up before a workout or physical activity.
Dynamic stretching can help prepare your body for activity and reduce injury risks. People who work a lot throughout the day, like working moms, can benefit from dynamic stretching. It helps keep them active and energized. You can even do simple stretches and exercises in the office to stay flexible and improve your motion range.
2. Foam Rolling
Foam rolling is a type of self-myofascial release that can help you move better and become more flexible. It involves using a foam roller or similar tool to roll over tight, sore, and knotted muscles to help release tension. When you use a foam roller, you’re using your body weight to apply pressure to the affected area. This helps reduce muscle stiffness and tightness, improve blood flow, and reduce pain. Your body becomes more relaxed, giving you a greater range of motion for functional movement.
Foam rolling makes Eka Pada Rajakapotasana (Pigeon Pose), a yoga pose often difficult to do due to tight hips, much easier and more comfortable. Foam rolling your hip adductors (inner thighs) before attempting the pose can help you get into the pose more easily and safely. You can also foam roll your hamstrings before doing any standing forward folds to help you get deeper into the stretch.
3. Yoga
Yoga uses postures and breathing techniques to enhance flexibility, increase balance and coordination, and promote relaxation. It can help enhance your mobility in all directions, including rotation, forward bending, backward bending, and side-to-side stretching. Incorporating yoga into your routine can help you boost functional movement, reduce stress levels, and increase overall well-being.
Yoga poses like the triangle pose and the cobra pose are great for working on your hips, back, and legs. They target specific joints, muscles, and ligaments to enhance your body’s range of motion. Other yoga poses, such as warrior I and half moon pose, work your shoulders, chest, and arm muscles, helping you improve your shoulder and arm mobility.
4. Pilates
Pilates is an exercise program that focuses on the core muscles to help you increase strength and mobility. Pilates exercises are low-impact and focus on controlled movements. The goal is to help you move more efficiently and effectively, with proper form and alignment. They also help boost coordination, balance, body awareness, and posture.
The Pilates spine stretch is an excellent exercise to increase flexibility and motion range. It stretches your back, neck, and shoulder muscles, helping you move more freely and comfortably. The swan is another great Pilates exercise that helps open up the chest and shoulders, improves posture, and reduces tension in the neck. It also stretches your arms, back muscles, hip flexors, and abdominals.
Move Better With Enhanced Functional Movement
Keeping your body flexible helps maintain proper joint and muscle function. Stretching exercises, foam rolling, yoga, and Pilates can help you move better and become more flexible. Incorporating these elements into your routine can help you improve functional movement, reduce injury risks, and enhance overall well-being.
