Can you become flexible at 19

This will help you identify areas of strain and strength that can be focused on over time. While working to gain flexibility over a longer time period is best, there are ways that stretching can provide instant gratification. But gentle stretching paired with deep breaths and a massage can actually release tension immediately.

Remember that flexibility is a spectrum, and that it may be painful to move from one end to the other. At first, your body may resist the stretching exercises.

Muscles have been trained and shaped a certain way — be that healthy extended muscles or ones that have spent the last two decades hunched over a computer. Other research, including a study published in the January issue of the Journal of Athletic Training, shows that foam rolling after a workout can help reduce muscle soreness later, as well as speed up muscle recovery.

It's worth noting that both of these examples are small studies. However, a meta-analysis published in Frontiers in Physiology in concluded that foam rolling has minor effects on performance and recovery in most case, and may indeed be most helpful for more people as part of a pre-exercise routine. More Types of Stretching There are plenty of other ways to stretch your muscles, either on your own or with a partner. Multiple forms exist, but all involve a partner applying force, and then the exerciser working either the stretched muscle or its opposing muscle.

Another way to improve overall muscle function and mobility is strength training which itself is a component of exercise you should already be doing twice per week, according to HHS physical activity guidelines. Findings published in in the International Journal of Exercise Science showed that strength training on its own can improve flexibility in certain areas of the body.

Meanwhile, in one British Journal of Sports Medicine review of six studies, performing eccentric exercises ones that focus on the lengthening of the muscle was able to improve flexibility in various muscle groups in the lower limbs. When ligaments tissues that connect bones to one another become loose, joints can become hypermobile joints.

Hypermobility can lead to dislocated joints, sprains and strains, as well as arthritis. Editorial Sources and Fact-Checking. Department of Health and Human Services. Applied Physiology, Nutrition, and Metabolism. January BMC Musculoskeletal Disorders. April International Journal of Sports Physical Therapy. Journal of Athletic Training. Page P. February Becoming more flexible can help reduce muscle pain, prevent injuries, and improve your balance.

To increase your flexibility, stretch for at least 10 minutes every day. Regular stretching helps loosen and lengthen your muscles, which gives you more flexibility. To stretch your back, sit in a chair with your feet shoulder-width apart on the floor. Bend forward at your hips as far as you can, relaxing your neck and reaching for your ankles with your hands.

Hold the stretch for at least 30 seconds and repeat times. Take a step forward with your right leg and bend your right knee at a degree angle. Push into the wall and push your hips down to stretch your left calf and hip flexor. Repeat on each side times. To stretch your chest, hold onto opposite sides of a doorway with your hands and step forward with one leg. Lean forward until you feel a stretch, then hold for 30 seconds.

Repeat times. In addition to stretching, regularly practicing yoga can also help you become more flexible. Try the cat-cow pose to become more flexible in your core, shoulders, and back. Get on all fours with your hands under your shoulders and your knees under your hips.

Inhale and raise your chest and chin, then exhale and round your spine as you tuck your chin toward your chest. Repeat for 1 minute.

You can also try the low lunge pose for more flexibility in your hips. Kneel on your left knee with your right knee bent and your right foot on the floor.

Lengthen your spine and raise your arms above your head. Lean into your right hip and hold for 30 seconds. Switch legs and repeat. To learn a few simple yoga and Pilates stretches, read on! Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers. Please log in with your username or email to continue.

No account yet? Create an account. Edit this Article. We use cookies to make wikiHow great. By using our site, you agree to our cookie policy. Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article methods. Sample Stretches, Yoga, and Pilates Moves. Tips and Warnings. Related Articles.

Article Summary. Method 1. All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc. Do a butterfly stretch.

The butterfly stretch provides a good stretch for your glutes and thighs, as well as helping loosen your neck and back.

Start by sitting on the floor with your legs extended. Grasp your feet with your hands and lower your body toward your feet on an exhale. Make sure you engage your core and keep your back neutral, shoulders rolled back and not hunched. Fold forward as far as you comfortably can. Hold the fold for 30 seconds to 2 minutes, breathing deeply. Stretch your arms and shoulders. Start your stretching regimen either standing or sitting on the edge of a sturdy chair.

If you're going to stretch your arms and shoulders while sitting, make sure you're sitting with good posture. Keep your back straight and neutral with your shoulder blades tucked down in line with your spine. Don't push your arm to force it further than it naturally goes. Hold the stretch for about 5 seconds, breathing deeply. Then release and do the other arm. Lift one arm overhead and bend your elbow, dropping your hand behind your head.

Grasp your fingers from below with the other hand if you can. If you can't, place your other hand below your elbow and push back gently until you feel a stretch in your triceps. Hold the stretch for about 5 seconds, then switch and do the other arm. Add seated trunk twists. Return to a seated position with your legs extended straight in front of you, feet and legs pressed together.

Engage your core and sit tall with your shoulders rolled back so that your shoulder blades fall in line along your spine. Keep your back neutral and make sure you're twisting from the waist, not angling your hips.

Hold the twist for 15 to 30 seconds, then return to center and repeat with the other side. You can do 2 to 4 repetitions of this exercise on either side.

Lift into a swan stretch. Bend at the waist and see if you can touch your toes while keeping your legs straight. Try this flexibility routine to improve flexibility in all the trouble areas preventing the toe-touch:. Get into the quadruped position on all fours. Your knees should be under your thighs and hips and your hands should be directly under your arms and shoulders.

Start by arching your back like a cat and then flattening to the point of rounding like a dog. This exercise loosens up the back muscles and provides lubrication to the lower back muscles. Hold each for seconds and perform reps. Perform 10 toe touches as far as you can reach by bending at the waist. Your toes have been moved closer to you. Loosen up the calves by utilizing a foam roller or massage stick.

Roll the back of your calves for a minute. Roll your feet with tennis balls or golf balls to loosen them up.