What can I do to increase my flexibility?
March 25, 2022 | 20,00 EUR | answered by Emma Hacker
Dear Doctor,
My name is Edith Weber and I am reaching out to you because I am having issues with my flexibility and I am not sure how to improve it. I am 45 years old and work as an office clerk, which means I spend most of my day sitting. Lately, I have noticed that I am feeling more stiff and finding it difficult to move freely. Especially in the mornings, I feel that my joints are stiff and it is hard for me to get out of bed.
I exercise regularly, mainly doing endurance training such as running and cycling. I have also tried yoga to improve my flexibility, but so far I have not achieved the desired results. I am worried that my limited flexibility could have a negative impact on my health and increase my risk of injury.
Therefore, I would like to ask for your advice on what I can do to increase my flexibility. Are there specific exercises or stretching routines that you recommend? Should I see a physical therapist to get targeted help? Are there other aspects, such as nutrition or ergonomics in the workplace, that could influence my flexibility?
I would greatly appreciate your support and recommendations to improve my flexibility and stay healthy in the long term. Thank you in advance for your help.
Sincerely,
Edith Weber.
Dear Edith Weber,
Thank you for your message and trust in my expertise as a sports medicine physician. I am sorry to hear that you are experiencing issues with your flexibility and feeling stiff. It is important to pay attention to this and take active measures to improve your flexibility in order to stay healthy in the long term.
First and foremost, I want to emphasize that it is very positive that you are regularly exercising, especially endurance training such as jogging and cycling. Exercise is an important part of a healthy lifestyle and can help maintain and improve flexibility. However, it is also important to incorporate targeted flexibility exercises into your training.
To improve flexibility, I recommend incorporating specific stretching exercises into your training program. Stretches should be done regularly, ideally daily or at least several times a week. It is important to perform the stretches slowly and controlled, without jerky movements. Hold the stretch for about 20-30 seconds and repeat the exercises multiple times.
There are different types of stretching exercises that can improve flexibility, such as stretches for the leg muscles, back muscles, shoulders, or neck. For you as an office worker who spends a lot of time sitting, stretches for the hip flexors, thigh muscles, and lower back are particularly recommended.
In addition to stretching exercises, it may also be beneficial to consult a physiotherapist who can show you targeted exercises and techniques to improve flexibility. A physiotherapist can also identify possible muscular imbalances and help you balance them out.
In addition to exercise, other factors play a role in flexibility. A balanced diet rich in vitamins, minerals, and antioxidants can help keep the joints supple and reduce inflammation in the body. Drink plenty of water to lubricate the joints and keep them flexible. Pay attention to ergonomic workplace design to prevent tension and discomfort.
In conclusion, it is important to have patience and continuously work on improving your flexibility. With the right combination of stretching exercises, exercise, physiotherapy, nutrition, and ergonomic measures, you can improve your flexibility and promote your health in the long term.
I hope that my recommendations are helpful to you and support you on the path to increased flexibility. Please do not hesitate to contact me with any further questions.
Best regards,
Emma Hacker, Sports Medicine Physician.
