After stretching consistently every day of the summer of 2015, Lily Jones was finally able to do the splits. Since then, Jones, 15, has advanced to the Pre-Academy program at the Milwaukee Ballet School & Academy.
An enormous amount of importance is placed on flexibility during the dancers’ training. When they are more flexible, the dancers have a smaller chance of being injured during their intense workouts.
According to Harvard Medical School, stretching can prevent injuries and help to improve back pain and balance. Stretching can improve athletic performance, while also being a great tool for relaxation.
Even if you’re not actively involved in sports or dance, flexibility is always a good idea. It can make everyday activities easier, such as bending over and lifting heavy things. “I felt less tight in my leg muscles, and I was able to just do things more easily,” Jones said.
If you’re interested in becoming more flexible, here are five tips for you.
Be dedicated.
Even stretching for short periods of time, like 10 minutes a day, can be helpful. During this time, consistency is key; hold a stretch for a set number of seconds, take a short break, and do it again. “If you don’t do it every day, you’ll just lose your flexibility,” Jones said. “Stretch every day for a certain amount of time, and keep doing that for a while.”
Listen to music or watch television while you stretch.
Taking your mind off of your muscles and the discomfort that comes with stretching is a good idea. Watching or listening to something can take your focus elsewhere and make it easier to hold a position of discomfort. It also gives an incentive to taking the time to stretch.“You’ll be encouraged to do it because you’ll know that you have something to [get out of it],” Jones said.
Try a variety of types of stretches, including static, dynamic, and passive stretching.
Dynamic stretches add movement to a stretch, which warms the body up while gently stretching it at the same time. An example of a dynamic stretch would be controlled arm swings or torso twists.
Passive stretches and static stretches are similar: both involve holding a stationary stretch for a set amount of time. Passive stretches, however, use an outside force to hold the stretch in place, like your hands or the floor.
“Some of them you’ll get more of a stretch, some of them you’ll get less of a stretch,” Jones said. “Dynamic stretching, you also sort of warm up your muscles while you’re doing it. With static stretching, you have to warm up before you do it. It sort of depends on how much of a stretch you want and what exactly you’re trying to stretch, depending on what you’re trying to do.”
Start small.
Overstretching can be extremely harmful for an inflexible person. You run the risk of pulling a muscle if you start too big. At first, start by holding a stretch for 20-30 seconds, taking a break, and doing that again. Don’t force your body to do anything it’s not ready for.
“When I was getting my splits, I’d go as far as I could go, and then every day I’d try to go a little bit further each day at a time, and then gradually I got all the way down,” Jones said. “You can’t just force yourself all the way down on the first day, that’s no good.”
Don’t forget to breathe.
Proper breathing helps you relax into the stretch, which can allow you to stretch further. Make sure to breathe consistently. “You just want to breathe slowly and normally, and it’ll help you. Take deep breaths,” Jones advised.