How to become more flexible

Episode Transcript

Speaker 1 (00:00):
Great things everyone. My name is Billy, and welcome back
to make up Billies yogat lasts. Here are bisious be
sharing on how to become more flexible. Okay, So if

(00:23):
you want to become more flexible, as I told you
in many of my episodes, you must warm up first, okay,
be first stretching. Okay, Like before stretching, warm up your
body for five to ten minutes with like cardio, like joking, jumping, jaggs,
bliss working, and dynamic movements which include leg swings, arm circles,

(00:47):
mside lunges, stuff like that, because cold muscles are more
prone to injury, and it will not be effective because
when you exercise cold muscles it decreases the rate of
flexibility okay, and like it is more prone to injuries,

(01:10):
like you might get injuries. Okay, So advise you to
warm up first when you're stretching, and make sure that
you have warm muscles and maybe have an egg conditioner
to you know, to lighten up the heat. Okay. The
second one is stretched consistently daily or four to five

(01:36):
times per week. Iim for ten to thirty minutes a day,
focusing on different muscles groups, neck, and shoulders, bacon spine, heaps,
and hamstrings, quads and coves. Okay, because if you're not consistent,
you're going to lose the progress and you become more
siff than before. Flexibility is something that you must be

(01:58):
consistent with. Okay. I saw with myself. I stopped stretching
and I lost my fleets. Okay. So flexibility need consistency
and you must be patient when you want to be black. Okay.
So number three I'll be sharing best flexibility stretches okay.

(02:18):
So for the upper body, you can do neck rolls,
shoulder rolls, flass and cross stretch and take cat cow poles.
So a cat cow pole you think like a like
a cow. Okay. Then you contract, you contract your your

(02:41):
epps like your apps. Contract downwards, then again backwards. Okay.
Then for the lower bodies we have hamstring stretched with
us sited or spending. Then we have a few fleas
stars threads, which is low live and if you don't
know a low lunge, ya, you need a proper lass

(03:06):
if you don't know yellow lune. Okay. So then we
have a battlefood stretch, so it stretches in a fie like.
Then then we have the cow stretch. You can you
can do all or don't do it so like it
does not tell it basically stress in the cous and yeah.

(03:26):
Or you can do a pike. A pick stretches both
they It stretches both their hamstrings and colds. Okay. So
for for body can do child post child post loses
all the tension of the pain. Okay. And Coppra stretch.
It stretches your abdominos and bake. Then a page and stretch.

(03:49):
It stretches your hips and boots. Now your guts will
be very painful. I know it. I don't like it,
but it's very stretching. Okay, So hold it stretched for
twenty to sixty seconds, don't bounce, move slowly, and breathe deeply.
You must breathe in order for blood to sirculate throughout

(04:09):
your body. Okay. And slight discomfort is okay. Sharp pain
is not. You must not finish sharp pain. Like you know,
do not try to go past the limit. But don't
stay in a comfortable zone because if it doesn't challenge you,
it don't change you. Okay. Then support with nutrition or

(04:31):
end hydration stay hydrated. Tyche muscles can be related to
dehydration okay, and eat foods written magnesium like gnats, leafy greens, potassium.
Bananas are written potassium and protein for massles recoverycause you'll
be taking up muscles. Stay okay, and say rest and recover.

(04:53):
Rest and recover. Rest allows your muscles to adapt and elongate.
Overstretching with such coverry can cause injury and you might
end up in the hospital. So darling, don't do that
race just streaching. You drink water, you eat the tree
as food, then you bath, breast let a muscles rest okay,

(05:18):
so that they can they can reformed. My toses can
take place. Okay. So include mobility and strength training. Okay.
Building strength through your range of motion helps you maintain
and control flexibility, because if you're flexible but you don't
have strength, you won't be able to control the flexibility.

(05:41):
You just go into the splits. Let's say someone kicks you,
you just slide into the splee. Okay. So you must
have control of your pleas you must control of flexibility.
So for that you must be you must have strength. Okay,
so you can it yeah, okay, So you can do

(06:01):
resistant resistance BENDWI like our palette then the ends. One
thing about flexibility, you must say patient and process Okay,
like take process photos see like for example fleet for
two tight that's like or pike like pie. You know.

(06:23):
Then it celebrates more games. Flexibility graduate over weeks and months. Okay,
So next time I'll see you on next time. I
don't know when ter I'll be pussing another episode, But
make sure that you say tune is billy love y'all