What is Flexibility Training?

Flexibility is key to a healthy body and a happy life. Unfortunately, many people don’t know how to get more flexibility in their lives, or have reduced flexibility and/or mobility due to injury or illness. That’s where flexibility training comes in.

Flexibility training is a type of physical activity that helps people who either which to improve their existing flexibility and mobility, or help those who have problems with their joints move more easily and with less pain.

There are different types of flexibility training, but the most common is based around different types of stretches. Stretching can help improve range of motion (the range of motion available to a joint), which can help reduce the amount of pain felt in the joint.

Improve your posture, balance and co-ordination

Optimal postural position will ensure long term health of the spine and joints of the body, thereby enabling you to live the life you want to lead, whether it’s to improve sports performance or simply feel less stiff. Your initial consultation will include an assessment of both your static posture and movement patterns. Any identified postural deviation and movement dysfunction will be addressed by applying corrective strategies within your programme.

These will help to:

Reduce tension and discomfort

Prevent injury

Improve balance and co-ordination

Increase body awareness

Reduce strains and risk of progressive deformity

Avoid downward spiral of activity

Improve quality of life and well-being

At Nxtep, your trainer places great importance on improving movement patterns, exercising using the correct technique and promoting good posture. We ensure that you exercise efficiently, understanding which exercises to include and which to avoid dependent on your assessment.

What Causes Poor Flexibility?

There are a variety of reasons why people may have difficulty with flexibility and movement, including tight muscles, arthritis, circulation problems and previous injuries. However, the increasingly sedentary lifestyle we often lead these days is also a big factor in reduced flexibility.

In order to improve flexibility, it is important to identify the source of the problem and then address it through specific exercises and stretches. In addition, proper strength exercises and conditioning training can help increase range of motion and reduce the risk of injury.

If you are looking for improved flexibility, Nxtep can help. Our flexibility and mobility training programme will help you to stretch and strengthen the muscles around your joints in a safe and effective way. You can also try some of our flexibility exercises at home to help improve range of motion. Give us a call today and let us help you get started!

Why Is Flexibility Training Important?

Flexibility training is important for people of all ages because it helps to maintain good joint range of motion (JROM), which can help reduce the risk of injury. In addition, flexibility training can also help to improve overall circulation, relax the muscles, and relieve stress and tension in the body.

Flexibility Training Methods

There are generally two types of flexibility training methods: static and dynamic. Static flexibility exercises involve holding a position for a certain amount of time, while dynamic flexibility exercises involve moving through different ranges of motion. It is important to choose an appropriate type of flexibility exercise for your own individual needs and goals. For example, someone who wants to improve their posture may benefit from static stretching exercises, while someone who wants to reduce pain or inflammation may benefit more from dynamic stretching exercises.

Flexibility Training Benefits

Flexibility training can improve your overall physical health. It can help you to be more mobile, less prone to injuries, have a stronger spine and better posture. Additionally, on the mental health side, as with many types of exercise, flexibility training can help you to better manage stress and anxiety. Flexibility training can also reduce the risk of chronic pain, arthritis, and other conditions, in addition to increasing your energy levels and mood.

There are many benefits to flexibility training, including:

1. Improved joint range of motion

2. Increased agility and balance

3. Reduced risk of injury

4. Better posture and alignment

5. Improved sleep quality

6. Improved mood and well-being

7. Increased energy levels

8. Enhanced self-confidence

9. Weight loss benefits

What Type Of Training Is Best For Flexibility?

There is no one type of training that is universally effective for everyone. Instead, different types of flexibility training are better suited for different individuals. The most effective type of flexibility training depends on the person’s fitness level, age, and other physical abilities.

Some people prefer static stretching exercises that involve holding a stretch for a specified amount of time. Other people may prefer dynamic stretching exercises, which involve moving the body through a series of stretches while maintaining tension. There are also yoga-based flexibility exercises that can be used to increase range of motion in various joints.

The most important thing to remember when trying out different mobility workout routines is to listen to your body and keep an open mind about what might work best for you.

As part of your in-person consultation and initiation at the gym, your personal trainer will examine your range of movement and discuss any existing or historical injuries or illnesses with you. They will then create a bespoke personal training programme created especially for you and your body, to improve your mobility without pushing you too far and risking injury or aggravating past injuries.

What Kinds of Flexibility Equipment Are There?

There are many different types of flexible equipment available on the market today, so it is important to choose one that will provide you with the best results. Some popular options include foam rollers, stretching bands and resistance bands to more sophisticated equipment like the TRX system. Each has its own benefits and drawbacks, so it’s important to find the right tool for your needs. Some common types of flexibility equipment include:

Stretching bands

These are simple devices made from elastic material that you can use to stretch your muscles. They’re easy to use and can be stored away easily, making them a good option if you want to keep your training portable.

TRX systems

This type of equipment is designed specifically for flexibility training. It consists of a series of straps that hang from the ceiling or walls and can be used to stretch various muscle groups in your body. The straps are very versatile and can be adjusted to create a wide range of motion.

Plyometrics

This type of training involves jump exercises that help improve flexibility and explosiveness in the muscles throughout your body. Plyometrics also increase strength and stamina, which makes them an ideal addition to any mobility workout routine.

How To Do A Flexibility Training Session

Flexibility training is a great way to improve your range of motion and reduce your risk of injury. By signing up to a bespoke personal training programme at Nxtep, you will be guided through every flexibility training session by a highly trained and extremely experienced professional personal trainer, who will have created a routine especially for you and your body to help you avoid injury and help you to build your flexibility limits safely over time.

However, you can also supplement this with training at home. To get the most from your home training, make sure to follow these tips:

Be sure to warm up your muscles before beginning the session. This will help them to become more flexible and reduce the likelihood of injury.

Be patient. It may take some time to see significant improvement in your flexibility, but with consistent effort, you’ll eventually reach your goals.

Remember to breathe! Most people are concentrating so much on the technical aspects of the exercise that they forget the simple act of breathing regularly.

Never force your body into positions it’s not comfortable in. If something hurts, don’t do it! Take a break and come back later when you’re feeling more flexible. Stretching is supposed to feel uncomfortable at first, but it should eventually become more and more comfortable over time as you stretch further and further. If it doesn’t, make sure that you’re doing the stretches correctly and consult your trainer if you are unsure.

If you experience pain during or after exercises, stop and consult with a doctor and/or your personal trainer before continuing.

Flexibility training is a great way to improve your range of motion and decrease the amount of pain you experience. Make sure to do a session every week to see the most benefits.

But the best way to get the most out of flexibility training is to start a personal training programme specifically designed to aid and improve flexibility and mobility. Our flexibility training sessions usually last about 2 hours, and you should expect to do between 10 and 15 repetitions of each stretch.

To start, your personal trainer will help you get into a comfortable position. You’ll then do the stretch for the target muscle group, holding the stretch for 30 seconds before moving on to the next stretch. You’ll continue doing this until all of the stretches in the session have been done.

15 Great Flexibility Training Exercises

Reclining Stretch

Start on your back with bent knees and flat feet.

Cross right foot over left thigh and bring legs to torso.

Don’t overwork it – allow gravity to pull the legs in to deepen the stretch.

Reverse and repeat.

Forward Lunges

Get down on your left knee and bring your right leg forward so that it forms a right angle.

Lunge forward while maintaining a straight back position. It should feel like there is a stretch on the left side of the groin.

Keep holding for the next five seconds.

Perform the action three to six more times.

Perform the exercise on the other leg.

Standing Quad Stretch

Maintain your balance by leaning against a chair or wall while you do so.

Bring the foot around to the buttocks by pulling it. Make an effort to keep your knees together.

Keep holding for the next five seconds.

Perform the action three to six more times.

Standing Hamstring Stretch

Stand tall, feet hip-width apart, knees slightly bent, and arms by your sides.

Exhale as you bend forward at the hips, lowering your head toward the floor while maintaining a relaxed head, neck, and shoulders.

Wrap your arms around the backs of your legs and hold from one to two minutes.

When you’re finished, bend your knees and roll up.

Lunge With Spinal Twist

Feet together to start.

Stagger your stance by advancing your left foot.

Bend your left knee and lunge, keeping your right leg straight behind you with your toes on the ground.

Twist your upper body to the left while extending your left arm to the ceiling.

Hold for 30 seconds.

Reverse and repeat

Frog Stretch

Begin on all fours.

Spread your knees wider than shoulder width.

Turn your toes out and place your inner feet flat on the floor.

Reposition your hips toward your heels.

If possible, move from your hands to your forearms for a deeper stretch.

Hold for for 30 seconds to 2 minutes.

Lying Pectoral Stretch

Lie on your stomach with both arms stretched out to the sides, forming a T shape with your body.

Push up from the ground with your left hand and bend your left knee for balance. This should be felt in your pectoral muscles on the right side.

You’ll be able to stretch and roll your body further as your mobility improves.

Repeat on the opposite side.

Cross-Over

Get into a cross-legged stance while standing with the feet relatively close together and the legs completely straight.

Attempt to touch your toes.

Keep holding for the next five seconds.

Perform the action three to six more times.

Repeat the process with the other leg.

Glute Bridge Stretch

Lie down on your back with your knees bent and your feet about hip-width apart on the floor.

To help flatten your back and avoid overstretching, gently tighten your stomach muscles.

Then, as you push your hips up toward the ceiling, tighten your glute muscles.

Hold for a few seconds and then do it again.

Standing Hip Flexor Stretch

Bring your left foot forward and your right foot back to form a split stance.

Drop your back knee and tailbone an inch closer to the floor, and tuck your pelvis forward slightly.

Maintain a neutral spine. Make sure your back isn’t arched or rounded.

Hold for a moment before repeating on the other side.

Chest and Shoulder Stretch

Either sit or stand – you can do this in either position.

Put your hands behind your head and interlace your fingers with bent elbows.

Squeeze your shoulder blades together and gently move your elbows backward.

To affect different parts of your shoulders and chest, move your hands to the top of your head (or a few inches above your head).

Pretzel Stretch

Place your head on your arm while lying on your left side.

Bend your right knee and hip as far as you can toward your chest, then release it to the ground.

Bend your left knee and use your right hand to reach for your left foot (or a strap if you can’t reach it).

As you lower your top shoulder blade to the floor, keep your leg and torso in a straight line.

Turn your head to look over your right shoulder for a stronger spinal twist.

Seat Straddle Lotus Stretch

Sit down with the soles of your feet together and your knees pointing toward the floor.

Push the knees toward the ground with the forearms on the inside of the knees.

Lean forward from your hips.

Hold the position for five seconds.

Repeat the process three to six times more.

Butterfly Stretch

Sit on the ground or on a mat with your feet together and your knees bent to opposing sides.

Hold your feet with a straight spine

Then slowly lean forward and gently press your thighs downwards with your elbows until you feel a stretch along your inner thighs.

Hold the position for 15 to 30 seconds.

Cobra

Lie down on your stomach with your hands flat on the floor, exactly under your shoulders.

Point your toes and stretch your legs behind you.

Lift your chest and drive your hips into the floor as you exhale.

Take cautious not to raise your hips by extending your arms too much.

For 15 to 30 seconds, stay in this posture.