When we think of health and fitness, we probably think of cardiovascular exercise, resistance training, or weightlifting. While all are important to overall fitness, improved flexibility is an area that is often overlooked, but it can have significant benefits for people now and as they age. Being more flexible enables easier movement and a greater range of motion, better balance and stability, and strength. Practicing yoga, of course, is a great way to improve flexibility, but there are ways in which you can maximize its benefits. Here are five ways to improve your flexibility alongside your yoga, pilates, or tai chi.
1. Eat plenty of protein
When recovering after a workout, protein is highly beneficial, so it makes sense to include plenty of protein in your diet. Protein makes up collagen, which, when combined with vitamin C, improves tendon and muscle elasticity, speeds up recovery, and reduces pain in the joints. While eating protein will not make you more flexible, it will reduce soreness after exercise and help your body to recover more efficiently.
2. Get the right vitamins
Vitamins are always essential to the human body, and they are particularly important to improve your flexibility and for the wellbeing of your whole organism don’t forget to buy natural kratom powders online. The B vitamins 1, 2, 3, 4, 5, 6, 7, 8, 9, and 12 (often called the Vitamin B Complex when sold as a combined supplement) help the body to break down carbohydrates and fats to be used as energy during exercise. Vitamin C supports the production of collagen in connective tissue, which promotes elasticity in the tendons, muscles, and ligaments. Vitamin C also promotes blood circulation, tissue repair, and iron absorption, which speeds up recovery. It is worth taking a look at your diet, and if you are not getting enough of what you need, you might want to try taking women’s vitamins supplements.
3. Stretch for longer
Stretching is obviously an essential part of becoming more flexible, but how long do you hold the stretch for? Many people believe that stretching for 5-10 seconds is sufficient, but to feel the full benefit of a stretch, it is important to hold the stretch for as long as 30 seconds. This will have a longer-lasting effect on the tissue and improve your flexibility.
4. Practice makes perfect
We would all want a fitness regime to take effect quickly, but the truth is that it takes time and consistent effort to reap the rewards. The amount of time you can give to yoga or any stretching routine will depend on your lifestyle and goals, but the more you practice, the faster you will see results. Take the opportunity to stretch in your everyday life, even when you cannot fit in a full exercise session.
5. Have a warm bath or shower
After a yoga routine or stretching session, it is a good idea to take a warm bath or shower. This is not only a relaxing activity that can boost our mood, but it can also prevent the muscles from seizing up in response to having been stretched by relaxing them.