"I was really impressed the way my flexibility improved! Can you become flexible at a later age (14)? unlocking this expert answer. So they didn't bring me to dance classes anymore, and I am not flexible now. As you do this, try stretching your neck. "I am 12 and wasn't born as flexible. SAFETY: Students participate in Yoga Trapeze classes at their own risk. Anyone can become flexible, even super flexible, and I first realized this when I met Jake, a former body-builder-turned-yoga student who showed me an old picture of himself. Most people build strength without flexibility; and as a result, they get tighter as they build strength and age. Easy Stretches for all levels. There are two types of stretching that you can do to become more flexible. Commit to stretching to become flexible, and you will become flexible. Approved. Having a very sedentary lifestyle will accelerate this process of losing natural flexibility, while being active, exercising, and moving around a lot will keep you limber. ", "I love this so much, I want to be a ballet dancer. ", music to make it more fun and you can focus better. When your feet are together, your big toes should be touching, and your heels should be slightly apart. Once a flexible working request has been agreed it forms a permanent change to the employee's contract, unless agreed otherwise, and cannot be changed without further agreement between the employer and employee. Pull your arm tight until you feel a stretch in your shoulder. I wasn't able to go farther down when trying to do a split a few months ago and, "My parents did not allow me attend contortion classes, so I started practicing at home. In his 20’s, Jake used to have biceps like tree branches, and legs so big his quads didn’t fit into regular pants. After your warm-up and workout, practice static stretching, … One tip is to play, "My favorite stretch was straddle. ", "I used to be as stiff as a board. Lean forward until you feel a stretch, then hold for 30 seconds. If you continue browsing on our site, we'll assume that you accept this use of cookies. If you are preparing for a major competition then don't overstretch, it will hurt and make you perform badly. When you feel pain while stretching, your body is saying to stop or at least be less vigorous, so do so. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. I am flexible already but this move was, "I've only been doing these stretches for about a week, and I'm already seeing changes in my flexibility. These morning stretches you can do … Flexibility is an equal opportunity skill that you’re born with—you’ve just lost it. Details are here: YOGABODY Flexibility Kit, ALL RIGHTS RESERVED © document.write(new Date().getFullYear()); YOGABODY Naturals LLC. If you are doing stretching for martial arts or karate then you might need to do more intense exercises. Improved Athletic Ability. Try to open your legs wider each time you do this stretch. Hold this stretch for ten seconds on the right side, before switching sides and reaching with your right hand. ", Unlock expert answers by supporting wikiHow, https://www.verywell.com/simple-kids-stretching-exercises-1257070, http://www.healthykidsrunningseries.org/get-involved/stretching/, http://www.nyrr.org/youth-and-schools/running-start/coaching-videos/middle-school/stretches-strength, http://www.nationwidechildrens.org/exercises-stretching, http://www.nyrr.org/youth-and-schools/running-start/coaching-videos/middle-school/stretches-strength/jumping-jacks-jumping-trunk-twists, http://www.n-ltech.com/downloads/articles/Strength_and_Flexibility.pdf, http://www.active.com/health/articles/pose-of-the-month-downward-facing-dog, http://www.active.com/parenting-and-family/articles/4-yoga-poses-for-kids?page=2, consider supporting our work with a contribution to wikiHow. You can also close your legs into a pike position and reach your arms towards your toes. ", "The easy to follow instructions and the diagrams were helpful. Whether you spend all day hunched over a computer or stand up for long periods of time, it’s normal to feel aches in your upper and lower back. wikiHow is where trusted research and expert knowledge come together. Before you start stretching, there are a few terms you need to know. Some stretches may be more difficult than others. i'm not really flexible at all. Alternatively, use dynamic stretches, which are repeated movements, to strengthen your flexibility. By becoming more flexible, you’re less likely to suffer in the long-run. By using our site, you agree to our. While I was never a body-builder, I was just as stiff as Jake at one point, and I too experienced a similar transformation—but in less than half the time using Gravity Poses, nutritional supplements, and eating healthy foods. How long will this take if I want to do the splits? I know it seems like there’s nothing you can do about it, like you were just made this way. Especially if you keep stretching and moving around, aging will impact you a lot less. And I was self taught and I can do more than this. Don't let your foot rest on your knee, it can damage your joints. She has been a personal trainer and fitness instructor since 2002. Remember, this will take time so be patient. ", "This has helped me because I can now do the splits, and I'm really proud! If you would like more information, please. If you are stretching for dance, try not to over-do it. % of people told us that this article helped them. i want to become flexible, doing back bends and stuff..but i don't know if it'll work for me at this age. Yay! ", they think that when I am older I will have problems with my body. Be patient and slowly work your way up to becoming more flexible. Wait for about 30 minutes, then stretch and keep on trying to accomplish the move you are working on. If you experience pain when stretching, stop stretching immediately. It depends on how often you stretch and what condition you are in right now. There are 13 references cited in this article, which can be found at the bottom of the page. For instance, do jumping jacks, arm circles, skipping, and squats. But now I am closer to doing, "The stretching really helped me. Thank you! i'm 13 going on 14 and i lovee dance. Stay in this stretch for fifteen seconds. She has been a personal trainer and fitness instructor since 2002. There’s not enough space in this email to explain why green juices help make you bendy, but they do (magnesium, chlorophyll, you get the idea). Nearly all big … I want to be more flexible so sooner or later I can be a gymnast. This article has been viewed 188,467 times. In his 20’s, Jake used to have biceps like tree branches, and legs so big his quads didn’t fit into regular pants. The secret lies in how you practice, what you practice, and what you eat. If you do it every day, then you will be flexible in no time! Our Privacy Policy complies with the EU Law 2016/679. Improve Flexibility FAST! When stretching, try listening to your favorite songs. But flexibility isn't just about reacting to situations as and when they arise. You are likely to see an improvement in 4-8 weeks. This is actually the norm. This article was co-authored by Michele Dolan. This article has been viewed 188,467 times. (This quiz is GIRLS ONLY!) As you get older, muscles and joints inevitably get stiffer and tighter. Will I come to the point where I will be as flexible as Simone Biles? References First of all, one does not simply “become flexible”. "Really helped! To learn how to use active stretching to become more flexible, keep reading! You don’t want to or need to. If you are grabbing with your left hand, tip your head to the left side. When thinking about stretching and learning how to become flexible, consider you are doing more than just elongating and strengthening your muscles. To have the statutory right to ask for flexible working arrangements, you must be an employee. If not, your knees are too far forward. Your muscles might get cramped, and you won't have enough power in your legs. Hold your arm stretch for ten seconds, before alternating and doing the same stretch on the left side. You are, in fact, improving circulation of the blood (lymphatic system), and optimizing the depth … Stretching Incorporate static stretching. For static stretches, try a straddle position, where you sit with your bottom on the ground, stretch your legs long and open, and walk your hands down as far as you can to stretch your hips and thighs. You must also have worked for your employer for 26 weeks in a row on the date you make your application. Remember that these exercises are just warm-ups, so ignore those who say you have to undergo pain while stretching. For me it said You can only do so much before you can't go any further, just practice and keep stretching and push yourself and you'll get there! Alternate back and forth. If you want to be strong and flexible, there are a few simple stretches you’ll need to practice regularly. It was humiliating because my sister laughed at me. Flexible working means spreading working hours over the week or year beyond the regular nine-to-five routine. Yes it will. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. The second one is dynamic stretching : which means you’re stretching in moving motion, like the … The benefits of flexible working Anyone Can Become ‘Wow’ Flexible. i'm not an overall sporty person but i do exercises and all that to keep my health up. Pay attention to your body and what it is saying to you. Thank you for all your help. Keep on trying--you'll get there someday. Hire a teacher to teach you privately (do this if you wish to take your dancing further). The first one is static stretching : which means you sit in a stretched position and hold for 10-30 seconds. Here is a fast and delicious green juice recipe for you here:Green Machine Juice Recipe. Is it possible to be flexible and overweight? Bend your head towards the same side as the arm that is grabbing and pulling. Once you are confident skipping, skip back and forth for a minute at a time. This article received 33 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. All mounting should be done by a professional and weight-tested for safety. Static stretching is when you hold a stretch in a challenging, but still comfortable position. This is actually a lot of time when you think about it – if you dedicated this same amount of time to exercise and strength training you would be in very impressive shape. So im 14 and i want to become more flexible and be able to do splits,bows and arrows, scorpions, etc but i havent been in gymnastics and am not really flexible at the moment. So, move it or lose it! However, we don't know how much of this is genetic vs. lifestyle choices. But it would take too long to type. Thanks to all authors for creating a page that has been read 188,467 times. Get on all fours with your hands under your shoulders and your knees under your hips. Try drinking a green juice before you stretch or before you practice yoga. You'll see the results fairly quickly. Try the cat-cow pose to become more flexible in your core, shoulders, and back. If you stretch every day, it should take somewhere from a month to a year. Try doing ballet classes or watch YouTube videos doing them, get stretched and try them on your own for about 5-10 minute for two weeks. handstand backbend. Over the past 5 years as an online fitness trainer I’ve had the privilege to get inside information from various people that can put … ", "This helped me to become more flexible.". With these I can now do a cartwheel, bridge, almost a split, a handstand, "This is awesome because I really want to be a contortionist and this helped me. This has made me improve A LOT. By signing up you are agreeing to receive emails according to our privacy policy. Will doing this daily increase my flexibility? For static stretches, try a straddle position, where you sit with your bottom on the ground, stretch your legs long and open, and walk your hands down as far as you can … Your hands should be shoulder-width apart. Do ten arm circles going forward, then reverse and do ten backward arm circles. Hold your arms out in front of you for balance. If you participate in any form of sport that requires you to be flexible, especially gymnastics, pole dancing for fitness or yoga, then by coming more flexible you may well find that your performance improves too. Pause at the ground, then slowly rise back up to your previous position and do the motion again. I wanted to do ballet and this article helped me a lot. As you get older and stronger, you may want to increase the number of jumping jacks you do. We won! Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Keep trying and as you get more flexible, you’ll get closer and closer to touching them. To learn how to use active stretching to become more flexible, keep reading! If you doubt this, spend an afternoon with any six-year-old kid and you’ll realize that we were all naturally flexible, we’ve just lost it. Take a break, then try this pose two more times. Inverted yoga is potentially dangerous. When you work on your flexibility regularly, you are constantly becoming more flexible. We use cookies to ensure that we give you the best experience on our website. Anyone Can Become Flexible – Secret #1 of 7. Store | Wholesale | Privacy | Terms & Conditions | Reviews Disclaimer | Sitemap, YOGABODY™ and Yoga Trapeze™ are registered trademarks of YOGABODY Naturals LLC, Yoga Trapeze Teacher Training | Yoga Teachers College. If you want to be strong and flexible, there are a few simple stretches you’ll need to practice regularly. You can do a full stretching routine in under five minutes. You are eligible to request flexible working if you have been in your job for at least 26 weeks and care for a child under 18, or an adult. YOGABODY®, Yoga Trapeze® & The Yoga Teachers College® are internationally-registered trademarks of YOGABODY Naturals LLC. Eventually, I too made my way to India, and while it’s an amazing country and the birthplace of yoga, I realized that the secret to flexibility is not hidden in a foreign land. As a huge, muscle-bound guy, Jake wouldn’t be caught dead in a yoga class—that is, until he hurt his back and was sent to yoga to recover. Stay here for five seconds. As you get stronger and more flexible, increase the length of time that you spend skipping each day. As … See results instantly!_____Check out Go2Towel (the exercise mat in the video!) ", "The thing where you have to reach down to your toes was helpful. If you have tight hamstrings and locked-up hips, I know how claustrophobic and restrictive it can feel. Start in the morning: Wake up your body with a daily habit that will both energise you and help you become more flexible. You are technically capable of becoming flexible at any age as long as you continue to stay focused on your goal of becoming flexible. Thank you! Myth 3) I can’t become more flexible because I am too old This myth can easily be destroyed by the anecdotes I’ve heard personally. wikiHow marks an article as reader-approved once it receives enough positive feedback. Make sure that your knees do not go over your toes. Just make sure you don't over-stretch. Do not hold a stretch for longer than 30 seconds. Make sure your weight is evenly balanced. Include your email address to get a message when this question is answered. "It motivated my stretching routine. Anyone can become flexible, even super flexible, and I first realized this when I met Jake, a former body-builder-turned-yoga student who showed me an old picture of himself. The goal is to eventually be able to do a split. Can an employer withdraw from a flexible working agreement if the arrangements are no longer in its interests? Aging is a major factor in limiting natural flexibility. Yes, it does, as it can help you to become more fit and lose any unwanted weight. As you bend to the side, dangle your left arm towards the ground and stretch the right arm straight up. Even if you meet the entitlement conditions, you don’t have the statutory right to ask for flexible working if: The important thing is to remember that flexible working is a negotiation process and your case will be stronger if you can show you are also willing to be flexible, for instance, you could offer to be available, either in person or by conference call, for urgent meetings on a day off. If you can see the top of your shoes, you're doing this move right. Keep your feet hips-width distance apart. Smoothies are ok, but juice is better because it’ll digest more quickly which is preferable for stretching. What you need to focus on is doing simple stretches and conditioning exercises, just so your body is ready when you start taking classes. This depends on what you consider to be flexible. According to Jake, the biggest changes for him happened during his travels in India. Like many of us, quite unexpectedly, Jake caught the “yoga bug,” and ended up completely transforming his body. Never be in a rush to accomplish a stretch. Do fifteen jumping jacks in a row to get your blood pumping. But 12-year-old athletes can come to the sport, master the necessary skills and compete at a good level. You may not be able to reach your toes right away. He had a youthful body, he was super limber, and he seemed to have found a fitness path that would serve him for life. It also involves making substantial changes to the way we think, work and behave. Thanks! By doing this daily or hourly, you can become more flexible. It might not be obvious at first, but if you want more flexibility, focus … ", "The one 1 step I thought helped the most was the straddle stretch. I am very close to my #1 goal. This article was co-authored by Michele Dolan. In addition to stretching, regularly practicing yoga can also help you become more flexible. ", "This article show me how I can get flexible. As you get more flexible, try to lift your feet a little higher. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Advantages Of Starting Young Young gymnasts tend to be lighter, more flexible and more easily taught than older gymnasts. If you’re interested in the biochemistry behind green juices and other “flexibility foods,” I go into more detail on page 25 of the YOGABODY Handbook (which is included as part of my YOGABODY Flexibility Kit). Pull your left arm taut until you feel a stretch in your left shoulder and the left side of your body. Repeat 3-5 times. After 15 seconds, switch and do the same thing on your right side. Does being flexible help maintain normal health? Whatever areas of your body you lack flexibility, you can absolutely train to become more flexible. Last Updated: June 3, 2020 Dynamic stretching involves repeatedly moving through the same range of motion and active stretching is when you contract a muscle in opposition to the muscle you’re currently stretching. And the good news is that anyone willing to practice can get it back, and it doesn’t need to take years. Stand in this position for ten seconds, then switch sides. How can I get flexible enough to hold my legs 90 degrees in the air? Remember to breathe deeply. When you are flexible, you are able to deal with unexpected challenges quickly, calmly and efficiently. So here’s a practical nutrition tip you can use today…. Do ten rounds on each side. I followed some of these tutorials for about 4 months and now I can do 8 inch, "When I was younger I loved dancing, and I was flexible, too, but my parents didn't like me being flexible, because, "Everything helped. If you have dreams of becoming a successful gymnast, dancer, or athlete, you will need to be as strong and as flexible as possible. ", "I always wanted to do a scale and I got it in one month. Now, thanks to this. I can understand it so easily. This quiz will tell you how flexible you are! Improper use, poor installation, or slipping could result in serious injury or even death. What most people would consider extreme flexibility—Splits, Full Lotus, Wheel pose—is actually just natural range of motion. When you’ve got a good stretch on your left side, switch and do the same thing on your right side. If you don't immediately see improvement, do this routine for a few days and keep trying to touch your toes. ", "It really helped me increase the flexibility of my legs! ... 12 days ago . All told, Jake spent 1 full year in India practicing and studying, and I have to say his results were amazing. 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