It’s never too late to begin a workout routine. No matter your age, health status, or how much time you have, there are always things you can do. But what if you aren’t used to it? It can be hard to exercise, especially with stiff joints. So, here are some exercises for the inflexible.
Try Your Hand at Pilates
You might think Pilates has been around for centuries, like other exercise practices. But it is only just over 100 years old and was started in Germany by one Joseph Pilates, hence the name. It can be vigorous. Yet Pilates is a great exercise routine if you aren’t the most flexible, as there are many different ways to do it. And you can order all kinds of devices to help you even further from expert sites such as Pilates Matters, which also has useful advice on the informative blog.
Yoga Includes Exercises for the Inflexible
Unlike Pilates, yoga has been around for a very long time. But also, like Pilates, yoga has many different ways you can do it, and although it looks like you need to be super fit or flexible, this isn’t the case. The key point of yoga is moving from one pose to the next seamlessly. And there are poses that are easier to get to with specific links and easier to hold if you aren’t flexible. You can try Intense Side Stretch to Head to Knee to Cat-Bow, which will also improve your flexibility.
Stay Away from Free Weights for Now
When your muscles get used to working out after exercising for a while, you might want to tone up with free weights. Free weights are great for building muscle mass. But if you are inflexible, you may cause damage to your joints, such as wrists, knees, and ankles. So it helps if you work on your flexibility improvements first. Then you can also try exercises that strengthen weak areas, such as wrists and ankles before you consider heavier weights for your arms and legs.
Stretch Your Upper Back and Chest
Your upper back and chest are the areas of your body you move the most. So these need to remain somewhat flexible. If they don’t, you can end up with muscle injuries from repetitive strain and issues such as clicking bones. Fortunately, you can do simple exercises to make these more flexible. While standing, keep your feet at the same width as your hips. Then spread your arms out straight. Then move your arms up and back so your shoulder blades squeeze.
Improve Your Flexibility
Doing exercises if you are inflexible may not necessarily make you more flexible. Pilates and yoga will help. But there are some specific exercises you can do that will work. And when you work to make your flexibility better, you can then tackle advanced routines. So try these:
- Take note of your body’s problem areas and work on making them more flexible first.
- Try to maintain a good posture at all times when walking, sitting, and even driving.
- Do exercises that allow your muscles to get stronger and more flexible at the same time.
- Spend 15 minutes per day sitting on the floor to stretch your back and leg muscles.
- Incorporate some flexibility exercises into your main weekly workout session plans.
- Do your household chores, such as vacuuming more vigorously to flex your muscles.
- Start each morning with gentle stretching exercises to work out the kinks of sleeping.
The best way to become more flexible is to try methods that gently work your muscles and joints. The more you do these, the better the results you will see over time. The key is to stick at it and not get disheartened because it takes some time to improve your flexibility if it is poor.
Work Around to Your Shoulders
A sore shoulder can really put a dampener on your life. And because you use your shoulders for almost every task, it can get in the way of your work, tending to your kids, and even simple things like making dinner. Luckily, it isn’t too hard to strengthen your shoulders. Try grabbing a towel. Then, throw it over your shoulder and grab it with your other hand behind your lower back. With the topmost hand, pull the towel upward and hold it for a few seconds, and release.
Give Your Hamstrings a Workout
If you are inflexible or have stiff legs, your hamstrings are in danger of being pulled when walking. Even a short distance can be dangerous, and a pulled hamstring is very painful. To work out your hamstring and make it stronger and more flexible, there is something you can do. Lying on your back, raise your leg to 90 degrees and grab your foot with your hands. Bend your knee slightly and gently pull your leg down toward your chest and hold for a few seconds.
Hold Something when Doing Exercises for the Inflexible
Of course, doing any exercise is a challenge for a beginner. And if you are inflexible, you may not have the necessary strength or stability for even the most basic ones. But it’s OK to cheat a little and hold something to support you. In fact, this is recommended to avoid injuring yourself. For example, hold your door frame when the side is stretching. Or grab onto a chair when doing squatting exercises. Also, try asking someone to aid you if you feel you need some extra help.
Don’t Overexert Yourself
Finally, have some patience and never rush into exercise, especially if you are not flexible. Overdoing it will have serious consequences and can even cause damage that cannot be repaired. This includes muscle tearing, bone damage, and RSI. Start with gentle exercises that work to stretch your muscles. Even stretching will feel like a workout at first. But you can gradually ease yourself into an exercise routine. Visit a gym for expert guidance if you can.
Summary
There’s no shame in not being able to exercise. Not everyone has done it all their life, and it’s a learning curve like anything else. There are some beginner exercises for the inflexible you can try, such as Pilates, yoga, and muscle stretches. Start easy, and work up to stronger training.
