Ten tips for getting started on your flexibility journey.
Starting a flexibility practice as a beginner can sound daunting and overwhelming. If you’re unsure where to start or only ever stretched for a couple of minutes at the end of other fitness classes, consider this the place to calm your concerns. Flexibility training isn’t about becoming a contortionist but is about improving your mobility and quality of life, and getting the basics ground rules down is important as you begin your flexibility practice.
Be in a space you feel comfortable.
Training in your own home is best to play around, especially if you don’t feel comfortable with others potentially watching you. Move where you feel safe, and without judgment.
Get a mat.
And it doesn’t have to be expensive, it can be a simple one like this on Amazon. And you don’t need any props besides maybe a chair to start. You can add on later, or ask a friend to borrow their props.
Dynamic comes first.
Things that are often defined as mobility are just dynamic stretches, and we want it first to prepare our body and get the blood flowing in the muscles around our joints. Think circles: hip circles, shoulder circles, ankle and wrist are all great places to start before you move into stretches you’d hold for longer periods of time.
Stick with simple.
Three-legged down dog with knee circles, headstands, and cossack squats with reaches are out. Forward folds, squats, side bends and seated twists are in. Stick with simple movements and slowly add. As you become more comfortable with your training, you can go into more complex movements.
You want a bit of discomfort, never pain.
If something feels wrong – don’t do it. I’d rather you do a movement with such little intensity you wonder if it’s worth it (hint: it still is), than being in pain. Especially when you’re new, the mind-body connection may not be fully developed yet.
Listen to your body.
You never have to follow the instructor’s lead fully – make the movements your own. Take breaks, add extra movements in, and skip others, when your body wants to do something else, let it.
Commit, but be elastic.
Set a time to do your training, and have a plan of what you are going to do, because it’s easy to say you’ll figure it out on the mat but then suddenly you have forgotten every stretch and movement that has ever existed.
Don’t work out for hours.
Unless you’re out in a group class, I’d only recommend starting with 20-30 minute sessions, or less depending on your current fitness level. Rather start small and build on it than burn out from doing too much too fast.
Learn about your muscles.
No, you don’t have to sign up for an anatomy class, but understanding general muscle groups and trying to feel them in stretches help you hone in on what you want to focus on in future training sessions.
Stay kind to yourself, and release expectations.
Not everything will go great. You may miss some days, you may not be able to go as far as you thought. It happens, take a breather, maybe even for a day or two, and get back to it.
In the end, remember that your flexibility practice is meant to be a life-long journey. Celebrate all the wins, no matter how small – it all brings you to your goals. Joining The Garden will help you commit to your new practice, sustain you as reach your next level of flexibility, and be there for you whenever, and wherever you can get internet access. With over 100 videos and always being updated, monthly live classes, and community support, you can reach your goals even faster, and never without judgment.
