If you have not experienced touching your toes remember, flexible joints not only prevent injury it also improve your performance in physical activities like sports and preserve your ability to perform simple activities of basic living like tying your shoes or reaching something overhead. Stay flexible to maintain a full range of motion. Not being flexible may cause injuries like back pains and hamstrings and it restrains you to achieve your goal which may also affect your behavior. Make sure that your muscles and joints are flexible and able to perform at their best. Here are the 5 tips to become more flexible

• Warm-up

Warming up is telling your body to get ready for an activity. It accelerates your cardiovascular system by increasing your body temperature and blood flow in your muscles. It also reduces soreness in the muscles and decreases the risk of injury. It is very important to warm up body muscles before every activity. Your goal is to get your body ready and warm, to increase your heart rate up before diving into some physical activities.

• Static stretches

Hold still, hold a stretching position for a minute or more. A great way to make your muscles become more flexible. Active stretching uses movement which gets your blood flowing, while static stretches are held for a set of time making your brain realize that you are not going to get hurt. In the beginning, you may feel spasms, it is normal especially if you are not used to stretching. The sign where you need to get some more stretching in some are of your body is when you got to stretch and you feel that you want to release it immediately. For example, when stretching a rubber band over and over again, it stays overstretched. Try to hold at least 30 seconds after exercise when your body is warm. And be sure never to do static stretches before activity. That can decrease power and strength and up your odds of injury.

• Take a break to stretch

Stretching at work can decrease fatigue by increasing blood supply and nutrients to your muscles. Mini stretch can also prevent muscle strain injuries. It is waking up your muscles to letting them know that it will be performing a job. Set an alarm every hour to remind yourself to stand and stretch your muscles especially when you are always sitting at your desk all day. You will notice that you get more productive also making feel better thanks to the increased blood flow in your body.

• Yoga

Yes, try yoga it poses stretches to your muscles and increases your range of motion. yoga can improve your flexibility, it is one of the best activities to increase and maintain your flexibility and strengthen your core. When you are doing repetitive activities like running, swimming, and cycling which have a high risk of muscle and joint tightness. But it can be eased and have a significant result by yoga.

• Get a massage

Having a regular massage is a high role in improving and maintaining your flexibility. It is a great way to relax your stressed muscles, increase blood flow and flexibility.

Benefits of Flexibility :

1. Helps maintain appropriate avoid muscle shortening and muscle length
2. Improves muscular weaknesses
3. Reduces the risk of injury
4. Improves posture and the ability to move
5. Reduce the risk of lower back pain and relieve stress
6. Increases the tendons' ability to absorb energy, which decreases the chance of injury

As you grow old there are changes in your fascia or connective tissues. Calcium and adhesions increase, also the level of fragmentation and dehydration. Flexibility is reduced when there are changes in the chemical structure of tissues.

Good news! Flexibility can be achieved at any age. If you are an adult it takes longer and harder to be flexible, but good thing is, it is possible!