Good Lifestyle

As you get older, it is normal to notice new Ailments and pains —But permanent damage, discomfort or disability are in no way a prefabricated conclusion. Experts say that there are several ways to stay flexible can help you feel best in your body as you get older. Not only will flexibility keep helping tension and injuries, but this will also help you bounce back more quickly in the event of an accident.

"With age, our muscles and joints tend to stiffen, but maintaining flexibility can be a key aspect of overall health and well-being," said Andrew White , CPT, a certified personal coach and the owner of Gym Pro garage . The key is to establish a practice you can stick to and slowly push your limits to increase flexibility and mobility over time.

Ready to start? Read more to learn the 11 best things you can do for better flexibility, from today.

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The combination of stretching and gentle movement exercises can considerably increase your flexibility as you age. It can also promote agility, muscle control and body consciousness, which can help prevent injuries .

"Dynamic stretching is a form of stretching that involves moving parts of your body and gradually increasing your scope and your movement speed. For example, leg oscillations or arms circles can cause your blood flowing And prepare your muscles for training, "says White. "This type of stretching improves not only flexibility, but also helps balance and coordination, which are crucial as we age," he adds.

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Incorporating targeted breathing work into your stretch routine can help you relax more deeply in various positions, while soothing your nervous system. Bayu Prihandito , life coach, Ryt 200 certified yoga professor and founder of Life Archite , recommends adding a synchronized breathing work each time you make dynamic stretching.

"For example, when you stretch the hamstrings, inspire when you extend your leg and exhale while you fold it. This helps improve your flexibility and also improve your pulmonary capacity and your mental concentration," he said.

According to White, yoga and pilates are both excellent means of improving your flexibility and central strength. "As you get older, it becomes even more essential to focus on our hearts to maintain good posture and balance. These two practices offer a variety of poses focused on flexibility, balance and force of the nucleus. Try to attend to assist in At least one class per week, or if you are more comfortable at home, there are many online resources available, "he said Better life .

Nancy Mitchell , RN, a registered geriatric nurse and a contributory writer to Life help , should that the establishment of a regular Pilates practice is excellent for the aging body because it is low intensity, but always effective in strengthening muscles. "Not only does it help to stabilize the joints, but it also helps keep them lubricated, for a fluid movement, even if you get older. The more lubricated they are, the more you can move," she said.

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Experts also recommend using accessories whenever you exercise or stretching. Prihandito suggests using yoga straps or even a hoop to make your stretch routine more attractive and more fun. "This keeps your mind interested and your riddle, which, in practice, can really improve your amplitude of movement over time," he said.

White adds that trying a foam roller or a robust chair can also help you speed up your stretch routine. "Accessories can make stretching more accessible, especially if you are dealing with limited flexibility," explains the trainer Better life.

You don't have to sweat in a hot yoga course to use the temperature to your advantage during stretching. Experts say that the implementation of fire at a hot but always comfortable level can relax your muscles and make them more flexible.

"Think of our muscles like the elastics; they extend more easily when they are hot. Taking a hot shower before stretching can make a significant difference and also avoid potential injuries," said Prihandito.

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Leaning on a new drive routine can sometimes do more harm than good, especially if you don't listen to your body and do not recognize your limits.

"A current error that people make is to think that they have to push hard every time they stretch," warns White. "But the key to maintaining flexibility is consistency. Take a regular stretch routine, even if it is only for a few minutes a day. Over time, these minutes add up and can have a significant impact on Your flexibility, "he said.

What you put in your body is just as important as the way you move it. White recommends making a point to remain adequately hydrated and eat a well -balanced and plant -oriented diet. "A balanced diet rich in anti-inflammatory foods can also help maintain flexibility. Foods such as berries, nuts and fatty fish can help maintain inflammation remotely, allowing you to move freely", he said. AE0FCC31AE342FD3A1346EBB1F342FCB

Allen Conrad , BS, DC, CSCS, a chiropractor for Montgomery County Center In the north of the Wales, Pennsylvania, second this approach. "Research has shown that Omega 3 fatty acid levels can help prevent inflammation. When the muscles hurt inflammation, you shorten your stride when you walk. Appropriate food changes can help prevent inflammation and promote flexibility, "notes the doctor.

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Prihandito says that practicing mindfulness with visualizations can greatly help you achieve your physical goals.

"When you stretch, visualize the elongated muscle fibers and contract. This mental image will not only improve your stretch routine, but also deepened your muscle connection, which makes each stretch more effective," explains the instructor of yoga.

If you do not know where to start or if you want to pass your flexibility to the next level, White says that it is advantageous to work with a certified personal coach who can adapt a stretch routine to meet your specific needs. "As a personal coach myself, I can guarantee the effectiveness of a personalized program," he said.

Conrad adds that meeting a chiropractor can help you avoid injury and improve chronic pain that can prevent you from exercising. "When your back comes out of the alignment, it will pull your muscles. By obtaining a chiropractic adjustment, you can help yourself with posture and flexibility." He says.

If you find that your discomfort is too large or that you have already undergone an injury to the joint or muscle, you can get back on the right track by exercising in the water. Swimming, water walking and aqua-aerodynamic aerobics are all particularly effective means to speed up your strength at the pool.

"Aquatic therapy helps reduce the amount of pressure on your painful and arthritis joints," says Conrad. "Exercise in the swimming pool can help improve flexibility and reduce injury," he notes.

Although exercise and stretching are good for you in the long term, the two can let your muscles feel overworked and open. Massage therapy can help your pain muscles bounce back so that you are ready for your next training or stretching.

"Regular treatments for massage therapy can help reduce muscle stiffness, which in turn allows appropriate muscle and flexibility. Get a massage to help reduce muscle pain," advises Conrad.

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