Why Vigorously Stretching Often Fails to Improve Flexibility

Ever feel like stretching doesn’t work for you?

Same here… until the other day.

As I said yesterday, a Dr. Joseph Mercola article in his daily newsletter made me realize that my lack of flexibility might not be a muscle-related problem.

Thanks to that article, I now suspect that the culprits are poor posture and shallow breathing.

As you may recall, yesterday I revealed some flexibility-improvement exercises that focus largely on postural alignment.

Today I’m going to show you some flexibility improvement techniques that are more heavily weighted toward breath.

They come courtesy of physical therapist Zac Cupples, who was featured in the Dr. Joseph Mercola article I referenced yesterday.

Wouldn’t it be great to be this flexible? (Photo courtesy of YogaUOnline.com)

Here are Cupples’ techniques for using breath to improve flexibility:

1. Lie face down with a pillow under your ribs and pelvis. Stretch one arm and the opposite leg out to the side, making sure to keep the other arm tucked by your chest and that same-side knee bent.

Now turn your head toward the outstretched arm, then inhale slowly through your nose and exhale gently through your mouth. As you breathe out, press slightly into the ground with your elbow and knee to lift your chest (just a little) without losing contact with the pillow.

Hold for five breaths and repeat four sets on each side every day.

(This exercise resets your breathing and core engagement.)

2. Lie on your back with your knees bent and feet flat, then raise your arms overhead to about 120 degrees, palms up.

Your goal is to keep the top of your pelvis in contact with the floor (it pops up, place a book under your feet to adjust).

Make sure to inhale silently, then exhale while gently pressing through your heals and reaching your arms farther.

(This exercise helps flatten your back and calm unnecessary spinal tension.)

3. While lying on your back, bend your hips 90 degrees. Then spread your arms wide at about 100 degrees. On each exhale, slowly lower one leg toward the floor without arching your back. Keep alternating legs.

Do two or three sets of eight to 12 leg lowers per side twice a day.

(This exercise activates your quads while letting your hamstrings finally let go.)

4. Stand up and place ramps or books under your heels. Then wedge a yoga block between your knees. With soft knees (not locked), hinge forward at your hips and let your arms dangle (don’t force anything).

Inhale and shift weight forward toward your outer heels. Upon exhaling, shift toward your inner heals. Breathe through five sets of five breaths, twice a day.

(This exercise trains your body to touch your toes without bracing or flinching).

Cupples says doing these exercises regularly improves your flexibility in two to four weeks.

If you’re as inflexible as I am, they’re worth a try.

What have you got to lose, right?

Hell-bent on bending easier,

Doug Fogel, Publisher, Natural Wealth, Natural Health