She Strengthens

Unlocking Flexibility and Balance: The Secret to a Healthier You

When it comes to fitness, we often focus on building strength and endurance, but flexibility and balance are just as crucial. One key to achieving this is by taking care of our fascial system, a network of interconnected tissue that supports our muscles and organs. By incorporating simple exercises into our daily routine, we can improve our overall fitness and flexibility.

What is Fascia?

Fascia is the unsung hero of our bodily systems. It’s the web-like tissue that connects, stabilizes, and protects our muscles and organs. When our fascia is healthy, we enjoy greater strength, flexibility, and balance. Neglect it, and we risk losing mobility and athletic performance.

8 Simple Exercises to Boost Flexibility and Balance

To improve everyday flexibility and balance, try incorporating these exercises into your workout routine:

Rolling Cat Stretch

This gentle stretch loosens up your abs and hips. Kneel in front of an exercise ball, with knees shoulder-width apart. Rest your palms on the ball, sink your hips, and roll forward, extending your tailbone and bringing your chest down. Hold for a breath, then return to the starting position.

Downward Dog

This yoga pose de-stresses and loosens the entire body. Start on all fours, then bring your head down toward your feet as you raise your hips. Hold for a minute, then return to the starting position.

Extended Side Angle Pose

This strength-building pose targets your hips and sides. Stand with feet wider than shoulder-width apart, then bend forward until your hand is close to the floor. Hold for a minute, then repeat on the other side.

Foam Rolling

Use a foam roller to ease tension in your upper and lower back, legs, arms, and more. Start faceup on the floor, with the roller placed horizontally beneath your lower back. Push yourself forward and backward over the foam roller, holding for a few seconds to release tension.

Seated Glute Stretch

This stretch eases even the stiffest glutes. Sit on the floor, bend your knees, and put your weight on your hands behind you. Rest one ankle on the other knee, then slowly push your knee outward until you feel a stretch. Hold for a couple of breaths, then repeat on the other side.

Heel Stretch

Don’t neglect your feet! This exercise eases the muscles that run from toe to heel. Stand in front of a wall, with one leg in front of the other. Place both hands on the wall and lean into your front leg, bending your front knee while keeping your back leg straight. Hold for a minute, then switch legs.

Standing Figure-Four Stretch

This stretch benefits your back, core, glutes, and hip flexors. Stand on one foot, place your outer ankle on top of your thigh, and lower into a squat. Hold for a minute, then repeat on the other side.

Standing Hip Flexor or Quad Stretch

This final stretch is perfect for posture and pain relief. Hold onto a chair or wall for balance, bend one knee, and lift your heel toward your butt. Grab your ankle with your hand, engage your core and glutes, and lean into your straight leg until you feel the stretch. Hold for a minute, then repeat on the other side.

What Causes Fascia to Tighten Up?

Life in the 21st century can be tough on our fascial system. Long periods of inactivity, poor diet, injury, poor posture, stress, and skipping warm-ups can all cause restriction in the fascia.

How Often Should You Stretch Your Fascia?

According to research, daily stretching is a beneficial habit, especially as we age. Set aside 10-15 minutes each day to work on your flexibility.

Avoiding Common Fascia Stretching Mistakes

Remember to warm up and cool down, don’t overstretch, and ease into stretches gently. Breathe as you stretch, and avoid stretching injured muscles without consulting a medical professional.

By incorporating these simple exercises into your daily routine, you’ll be on your way to unlocking better flexibility and balance. Your body will thank you later!