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What You Need to Know About Training for Flexibility
Fitness | October 24, 2017
Deep down inside, many people strive to become more flexible. It looks awesome, and makes you feel like a circus performer. Some of the best athletes from gymnasts to dancers all make it look so easy. There’s always that one person at yoga class that can twist and bend their body without breaking a sweat, while you struggle just to touch your toes without bending your knees.
So, you might be saying to yourself, “Oh, that could never be me! I’ve never been flexible, I don’t have years of training, I’ve had multiple injuries, I’m too old…” The list goes on and on that before you know it, you’ve already given up before even trying!
The truth is, flexibility takes time. Just like building muscle, you won’t become the next Mr. Olympia after training at the gym for one day. You’re not going to be a world-class marathon runner after one jog down the street. So you need to lower your expectations and accept that anything worth fighting for is going to take time. And with time, you also need to know that consistency matters. That means making a commitment to working on your flexibility multiple days a week.
If you’re already a member of ZGYM, then you’ve already gotten into the habit of making exercise a regular part of your day. When you’re working toward a goal- in this case, flexibility- then you’re going to have to make it a focus of your training. Everyday, commit to stretching at least fifteen to twenty minutes- after a workout, before bed, in the morning, at a lunch break, or even during commercial breaks on TV.
I also recommend practicing my Stretch and Tone series, which are workouts that help to improve your flexibility as well as your strength.
When stretching, it’s also important to work the entire body. Everything is connected when it comes to flexibility, and overstretching or focusing too much on one area while neglecting the others can lead to imbalances overtime. These imbalances will increase your risk of injury or strain, which can affect your mobility and exercise performance. So, be sure to work the entire body- shoulders, back, glutes, thighs, legs- leave no area behind!
A good way to make sure you’re working the entire body is to practice yoga, at a class, or by doing one of my Power Yoga routines. Yoga is excellent for this purpose, and as an added bonus, works on your strength, balance, and mind. It’s a very efficient way to make the most of your time, especially when you don’t have a lot of it!
Even my Postural Therapy series would compliment your training, helping you to focus on specific areas of your body that are often tight and inflexible due to a sedentary lifestyle or injury.
No matter how you choose to train, it’s important to know that there will be times when you feel like you’ve hit a wall in your training. Maybe you’ve been practicing for a year, and still aren’t as flexible as you would like to be. Or, maybe you’ve been making excellent progress, only to suddenly find that your body just isn’t cooperating or feeling 100%. Aside from the possibility of overtraining, it could be that you’re simply having an off day. And that’s fine! No one is perfect. You’re going to find that some days are easier than others, when you’re more motivated or have less stress going on. Don’t let one, or even a few, days of ‘ok’ training put you down. If you’re getting frustrated, then own your feelings, and pick yourself back up. Go back and train later, when your mind is clear, and your body has taken a break from training.
Just like losing weight, building strength, and changing a habit, progress happens in little bits over time. Think baby steps. Slowly, but surely, you’ll see that you can do more with your stretches. Be patient, don’t push yourself, and pay attention to even the smallest of changes.
That is how real progress is made!
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Private Member |
Z this is so so true, after most of my workouts always add a power yoga or stretch and tone they are amazing, my flexibility has increased, holding handstands, and lord of the dance, Z you have made me feel sexy and strong again, something i thought was not possible after my having my three daughters, feel like i am not considering surgery anymore, all these cool moves the type of training your method is a God send lol, cannot thank you enough Lots of Love xoxoxo
Private Member |
lake tahoe, nv, usa
That’s great news!! I’m happy to hear that XOXO
Private Member |
saint john new brunswick, canada
Thank you for this article. I’ve been wanting to get more flexible for a while now you have inspired me to take the time to get there. All I have to do is commit the time
Private Member |
zuzka this is why i like your workouts soooo much. the weekly plan is well balanced. I haven’t done you power yoga series yet only because when i decided to start adding it in place of a stretch and tone that’s when you started the new series cardio stretch and tone and i didn’t want to miss out. I am a lil worried about missing out on the 2 weekly stretches with the legs like a dancer series only cause i feel like it’s going to increase in intensity as time goes on but hopefully you’ll add a good stretch at the end! and by all means don’t not included legs like a dancer in the weekly schedule i’m really interested in seeing it through, if anything maybe give a choice between that and a more high intense workout for those that want something more intense.
Private Member |
I’m guilty of neglecting stretching and want to correct this. I’ve been adding in your Front Splits Cool Down routine several times a week for the past few weeks and intend to continue until I have my front splits. I’ve had DOMS doing this (hamstring and hips), which doesn’t bother me, but I wonder if I’m overdoing it and impeding my progress?
Private Member |
germany
Zuzka, this is exactly what I’m doing right now. I want to be able to perform hollowback handstands, headstands, bridge poses with my legs against the wall. I am struggling with jumping from one position to another and all the yoga poses that require a lot of strength – I have just mastered the crane pose and am now working on the rest.
I would love a yoga series for intermediate/advanced people! There is hardly anything good to find online – and the yoga classes I can take in my city are just for beginners. It is difficult to build your own yoga practice without any help. But I think it does a lot for strength, balance and flexibility.
Private Member |
lake tahoe, nv, usa
I’ve been thinking about doing more advanced routines, so that’s something I could work on next.. thank you for the suggestion.
Private Member |
germany
Yes, most of the yoga poses you post online (i.e. on instagram) are already advanced, that’s why I brought it up. I think I am talking about an intermediate “Vinyasa flow”. I tried a 40min flow from a book and it was really tough. Like strength training in the zgym without the tabata elements.
Thanks for your response, have a nice day! 🙂
Private Member |
santiago, chile
Thank you so much for this article! I’ve been a ZGYM member for over a year and I can tell that getting more flexible is not a onde-day-job, but if you are consistent, you do see results quite fast. In my experience, after a month you can do tons of things you couldn’t do the first day. It’s all about consistency, not about being “gifted” 😉 Specially after 40, hahahaha!
Private Member |
I too am guilty of skipping out on stretching! Too many intense workouts a day and not enough stretching and listening to my body. I have not even tried power yoga or stretch and tone but I decided to add it in my routine when Zuzka mentioned over training. Zgym has got me in great shape but my flexibility is way behind!!
Private Member |
matthews, nc, usa
Thank you! It is What I’m doing now. I add some Stretch and Tone and Postural Therapy after each workout. I dream to be able to do your workouts where you do splits. It look fantastic!
Private Member |
switzerland/, france
as in anything, the less expectation I have, the less frustration I have. I can only be surprised and happy with whatever happens. That’s how I figured out to deal with life. I keep doing things one day at a day, however I always to try to go for the best. If I invest I want efficiency, whether flexibility, nutrition, mobility,etc..
Private Member |
It is my purpose… 20 min before bed! lets do this!!