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Turn Up the Heat: The Flexibility Hack No One Talks About
Fitness | October 29, 2018
What if I told you there was a way to double your efforts when it comes to training for flexibility? It not only exists, but it’s used from some of the most flexible people on the planet, from dancers and martial artists to contortionists and gymnasts. Even yoga masters use it too when they want to take their practice to a deeper level. This technique is very simple, and doesn’t involve any supplements. You’d be surprised to learn that not many people talk about it; if they do, it’s very ‘hush-hush’.
So here it is- keep your body warm.
Our muscles have a greater response to stretching when there’s heat. With heat comes more blood flow, and less stiffness. Muscles tend to lock up in the cold, making it harder to stretch them out (and increasing the risk of overstretching or injury). By keeping the muscles warm, they’re much more relaxed and easier to stretch than they were in cooler temperatures.
Ever notice why dancers cover up in so many layers when stretching? It’s to help insulate the heat in their bodies. Contortionists do the same by wearing back warmers to extend the amount of time they can train their backs.
The same principle is applied in Thermotherapy, or Heat Therapy, which is,
“…most commonly used for rehabilitation purposes. The therapeutic effects of heat include increasing the extensibility of collagen tissues; decreasing joint stiffness; reducing pain; relieving muscle spasms; reducing inflammation, edema, and aids in the post acute phase of healing; and increasing blood flow. The increased blood flow to the affected areas provides proteins, nutrients, and oxygen for better healing.” [1]
So the benefits of using heat are real. But here’s how you can use it to your advantage when it comes to training for flexibility.
All you have to focus on is keeping your body nice and warm. Doing a Warm Up, or stretching after a workout with moderate to high intensity (like the ones found in the ZGYM) can get you there. But if you’re having an active rest day or are doing flexibility training separately from your workouts, then what you have a few options. If it’s very hot outside, spending a few minutes outdoors will certainly help to bring up the heat. Or, if you have access to a sauna (at home or at a gym), you can try spending a few minutes inside one of them before starting your routine. And finally, the easiest method is taking a warm bath or shower. This is a very good way to warm up your body after a long day of work. It not only opens up your muscles, it helps you to relax and wind down in the evening. Many busy people love this combination as an effective but soothing way to finish off their day.
Whether you’re pressed for time or want to boost your stretching routine, adding a little heat to your training may just help you to fire up the results.
(And since we’re talking about flexibility, have you checked out my new active wear line? They’re designed for style and function, so you can feel confident both inside and out! The leggings with leg warmers in particular is great for those early morning workouts or colder days when you need to warm up faster to stay flexible and avoid injuries!
[1] http://www.gordinmedical.com/areas-of-practice/physical-therapy/heat-therapy/
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Private Member |
Z, a stretching routine before bed would be awesome 😃 something relaxing
Private Member |
Wonderful idea. I would love a series like this. Stretch and relax before bed.
Private Member |
Hi Zuzka, talking about flexibility I am so looking forward to the pso-rite routines that you announced a while ago. 🙂
Private Member |
switzerland/, france
I am an avid knitter and I started a pair of leg warmers just for that purpose. It also makes me more in the mood for stretching like a dancer 🙂 I’ll probably want a pair in each color and style to match all my workout clothes. and make comfy shrugs too.
Private Member |
I’m a knitter too! 🤗 I hadn’t thought to make leg warmers for working out, thanks for the tip!
Private Member |
switzerland/, france
I had also made my own sliders by crocheting large coaster with feltable wool, put them in washing machine for felting and voilà. (this type of yarn is popular nowadays for making slippers you knit and then toss in washing machine).
I may knit a hidden message in shadow knitting next , but not sure which message and what accessory (e.g. ZGYM N.G.U. )
Private Member |
caseyville, illinois
You are so talented. Your knitting is beautiful and creative
Private Member |
kingston, ontario, canada
I am also an avid knitter! Working on boot cuffs right now, but leg warmers will be next 🙂
Private Member |
weilrod, germany
I am an avid knitter too 🙂 legwarmers are a good idea, will cast on for it soon. Also a shoulder shrug may be a good item for keeping shoulders and neck warm.
Private Member |
switzerland/, france
Hi Maike, are you on Ravelry?
Private Member |
weilrod, germany
Hi Laila, yes, you can find me at Ravelry: Skudderia 😉
Private Member |
hailey, id
When you created that 8-minute Tabata series, after I suggested it, I felt like I mislead you to think that I do my routines right out of bed! 😀 I don’t.. I always take a hot soak in Epson salts for about 20-30 minutes, as soon as I get up and THEN I do a routine. I’m not 100% on the workouts every morning (more like 20% at the moment (till biking season ends here in ID)), but the soaks are. And being warm is a must for me before I workout. My joints and muscles love me after my soak and I give them back some love by moving them as much as I can to keep them looking great and W O R K I N G right. <3
Thank you, Z! 😀