Can't Touch Your Toes? You Aren't Alone. Here's How to Improve Your Flexibility
It can also be one key to healthy aging, especially if you want to avoid naturally losing some flexibility. That's when low-impact exercise options can really come into their own.
Just like anything else, developing flexibility takes practice. And it takes just as much consistency as does building muscle. It may not be easy at first, but soon enough, you'll relax into the feeling of a good stretch, knowing you're doing what you can to improve your flexibility.
Below are a few key things to keep in mind as you get started. Of course, be sure to check in with your doctor about your flexibility-enhancing plans if you have limitations around exercise because of a health condition or if you are in pain. And don't strain yourself: Remember, slow and steady wins the race when it comes to improving flexibility.
Read more: Multivitamins and Memory: Here's What to Know
1. Start and end each day with static stretches
Static stretches allow for deep, isolated stretching.
Getty Images
Holding static stretches may be the simplest method to improve flexibility. Static stretching includes all flexibility exercises that involve holding a muscle in a stretched position for a substantial amount of time, usually around 30 seconds. This allows you to isolate and deeply stretch a muscle. Starting and ending your day with static stretches -- just for 5 to 10 minutes -- can make a big difference in how flexible your muscles feel on a daily basis.
Static stretches you might already be familiar with include:
Some advanced static stretches include:
2. Perform dynamic stretches before and after you exercise
Dynamic stretches improve mobility.
Getty Images
Dynamic stretches, in contrast to static stretches, continuously move your muscles and joints through their full range of motion. This type of stretching feels much more vigorous than static stretching and may even get your heart rate up.
Dynamic stretching doesn't isolate muscles as much as static stretching; rather, this type of active stretching works multiple muscles at the same time and teaches you how to engage your muscles and joints to support deeper and more fluid motion. Performing dynamic stretches before your workout makes for a good warmup, and engaging in a few after your workout helps return your body to its resting state (rather than just stopping cold after an intense sweat).
Examples of dynamic stretches include:
Read more: Here are the Exercise You Should Prioritize as You Age, According to Experts
3. Roll out muscles with foam roller
Foam rolling helps break up tight muscle and fascia.
Getty Images
You might feel inflexible due to adhesions in your fascia, a type of connective tissue that covers your muscles, bones and joints. What people refer to as "muscle knots" often actually occur in the fascia (though your muscle tissue can develop knotty areas, too).
If you have a lot of these adhesions, which can develop from long periods of sedentary behavior as well as from intense physical activity, try adding self-myofascial release to your routine. Self-myofascial release is essentially self-massage with the goal of "releasing" those tight knots from your body tissues. You can do self-myofascial release with a foam roller, a lacrosse ball, a muscle roller or a massage gun.
These myofascial release exercises can help:
4. Practice rotational movements
Often overlooked, rotational movements influence flexibility greatly.
Getty Images
Your ability or inability to fully rotate your spine and ball-and-socket joints (hips and shoulders) greatly influences your overall flexibility level. Your spine, hips and shoulders dictate most of the movements you make on a daily basis whether you realize it or not: Every time you step, reach, bend, turn, sit or stand, you're using your spine along with your hips or shoulders. If you don't actively practice rotating these joints, you're missing out on your potential for flexibility.
Try these rotational exercises to improve flexibility:
Creating a flexibility training program
In addition to your usual exercise, such as lifting weights or walking, try dedicating a few minutes each day to flexibility training. Time constraints may make it hard to prioritize flexibility exercises, but if you really want to get bendy, you'll have to commit to a regular practice.
Here's one way to incorporate flexibility training into your workout routine:
Morning : 5 minutes of static stretching, focus on the lower body
: 5 minutes of static stretching, focus on the lower body Before workout : 10 minutes of full-body dynamic stretching
: 10 minutes of full-body dynamic stretching After workout : 5 minutes of myofascial release on the muscles you worked
: 5 minutes of myofascial release on the muscles you worked Before bed: 5 minutes of static stretching, focus on the upper body
By dedicating just a few minutes at a time, you can achieve nearly half an hour of flexibility training each day you exercise.
You can always slightly cut back on your active exercise time to incorporate flexibility work. For example, if you usually walk for 60 minutes a day, walk for 50 minutes and end your walk with 10 minutes of stretching. In the end, becoming more flexible is all about prioritizing it as a goal.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
National Geographic
2 hours ago
- National Geographic
What is methylene blue and can it really boost your brain power?
The trendy supplement was originally developed as a fabric dye—and later used as a malaria treatment. We asked experts if it really has the cognitive benefits touted on social media. A solution of methylene blue in an erlenmeyer flask. The trending dye was invented by German chemist Heinrich Caro in 1876. Photograph by asikkk, Getty Images If you've spotted someone recently with a blue tongue, that inky stain could actually be the side effect of a new health trend. Biohacking enthusiasts have been using a substance called methylene blue as a daily supplement, sharing videos of their stained tongues on TikTok. Users claim the highly pigmented compound, which was originally developed as a fabric dye before being used for medical purposes, can improve cognitive function, energy levels and mood, and could even prevent Alzheimer's disease. But what do experts have to say? Here's what doctors and researchers say you need to know about potential effects of using methylene blue as a supplement. The history of methylene blue dates back to the late 19th century, when it was synthesized as a textile dye. The trending blue dye was invented in 1876 by German chemist Heinrich Caro. As he was searching for novel dyes for cotton derived from byproducts of the coal industry, one of his experiments accidentally created a vivid blue compound. Methylene blue's chemical structure gives it its signature blue color. 'It absorbs photons of certain wavelengths and the blue photons are the only ones left to be reflected rather than absorbed by the molecule,' explains Dr Roger Rothenberg, assistant professor of clinical medicine at Temple University Hospital's Lewis Katz School of Medicine. In other words, it absorbs all the colors that make up the rainbow spectrum apart from blue, which is reflected back to our eyes, making it appear blue. A decade after Caro's accidental invention, another German scientist, Paul Ehrlich, discovered during an experiment that the organic compound turned parasite cells blue under a microscope. One of the dye's most famous uses is identifying malaria cells and it was later administered in Germany, France and the UK as a treatment for the illness. (To fight malaria, scientists want to poison mosquitoes—with human blood.) 'There was some efficacy for its use in malaria,' Rothenberg says, 'but not as much as the standard treatment for malaria at the time [quinine], so it fell out of favor for that purpose.' What is methylene blue used for? Nowadays, the treatment of methemoglobinemia is methylene blue's only FDA-approved use. Methemoglobinemia is a disorder in which red blood cells can't adequately deliver oxygen to the mitochondria, where it's needed for energy production, leading to symptoms including fatigue, dizziness and shortness of breath. In serious cases, it can be life-threatening. Methylene blue is also still used as a stain in surgical or diagnostic procedures. Physicians have used the compound to help visualize the urinary tract or lymph nodes in colorectal cancer. Methylene blue may be given intravenously for the treatment of methemoglobinemia, a disorder that reduces the blood's ability to carry oxygen. Photograph by James Mutter, Gett Images Initially, methylene blue was initially used for dying textiles. As it turns out, methylene blue is also excellent for dying cell nuclei and cytoplasm, as well as nerve fibers such as the motor neuron above. Micrograph by Ed Reschke, Getty Images Raphael E. Cuomo, scientist and professor at University of California, San Diego School of Medicine, says that as a supplement taken in low doses, methylene blue 'has the potential to enhance mood and energy, and possibly cognitive function, because it inhibits monamine oxidase and also has benefits on mitochondrial activity.' Monamine oxidase (MAO) is an enzyme which breaks down neurotransmitters like serotonin and dopamine. Allowing these feel-good chemicals to flow freely in theory creates a mood boost, while aiding the delivery of oxygen to mitochondria—the 'powerhouses' of cells, can result in more energy. (How to get high on your own hormones—naturally.) However, evidence for these effects in humans is limited, Rothenberg says. 'This is based entirely in theory, from studies on isolated tissue cultures and rats. There are maybe four to six randomized studies in human beings on this general cognition indication. That seems to be the reason people are taking it as a supplement.' For example, a 2021 study of 248 elderly adults found methylene blue administered intravenously significantly reduced postoperative cognitive disorders. Claims that methylene blue can alleviate the symptoms of Alzheimer's disease may be more reasonable, Rothenberg believes. 'The few human studies were done on Alzheimer's patients. There was a statistically significant, though very small, effect of methylene blue in mild to moderate Alzheimer's disease, showing five points [of improvement] on a 70-point scale,' says Bronwyn Holmes. Holmes specializes in regenerative and longevity medicine and says the results should be interpreted with caution. 'A man and a woman who have Alzheimer's, or any neurological disease, they metabolize methylene blue differently, so [the effect may be] very different depending on the patient,' says Holmes. What experts say about oral methylene blue Physicians are seeing the trend of methylene blue used as a supplement skyrocket, thanks in part to viral videos across social media. TikTok specifically is flooded with videos in which users rave about the latest nootropic, meaning a supplement with cognitive benefits. Holmes, who is on the Medical Advisory Board at healthcare provider Eden Health, says she first had patients asking her about the 'neurological benefits' of methylene blue around three years ago. Some experts are skeptical about off-label use of methylene blue as a brain booster. 'Never has a patient come to me with perimenopausal or post-menopausal brain fog, taken methylene blue, and all of a sudden the brain fog has declined,' says Holmes. Rothenberg suggests, 'it's very hard to really prove or disprove these claims when you have individuals taking it rather than a well-controlled, well-designed scientific study.' Due to its vibrant color, methylene blue can also turn human waste products blue or green – a harmless but potentially alarming side effect – and cause teeth staining. 'I had to work with the dentist once because a patient had taken so much meth blue,' Holmes adds. Methylene blue's impact on your health Beyond cosmetic concerns, doctors warn there are a number of health risks associated with consuming methylene blue as a supplement. The most serious is serotonin syndrome, a rare but potentially life-threatening condition which can occur if it is taken in conjunction with selective serotonin reuptake inhibitors (SSRIs), which are widely used to treat depression and anxiety disorders. (What's the right way to wean off antidepressants?) 'If you're on an SSRI, it interacts with methylene blue and compounds the drug's effects,' Holmes explains, causing symptoms of anxiety, fast heart rate, sweating, and tremors. In severe cases, the surge of serotonin can lead to seizures, irregular heartbeat, fever, hallucinations, or loss of consciousness. A 2013 study shows that those with a G6PD deficiency—people missing a key enzyme that protects red blood cells from damage—should avoid methylene blue as it can trigger hemolytic anemia, which is a condition where red blood cells break down rapidly. Less serious side effects can include headache, dizziness, and nausea, while 'at extremely high doses, paradoxically, we see that methylene blue can be causative of methemoglobinemia, which is the very indication it has been approved to treat,' Cuomo says. 'The concern is that people are taking methylene blue as liquid drops, so it is very easy to overdose.' (Why supplements may hurt your health more than help.) If you're concerned about your cognitive health, experts recommend addressing other nutrition and lifestyle factors rather than doing any DIY dosing. 'Unless you really want to turn your toilet bowl blue, there is no compelling reason to take it outside of an indicated medical setting,' says Rothenberg. 'Nootropics that we know absolutely are effective are caffeine, exercise, and appropriate sleep. The latter two specifically are what I would recommend to anyone who wants to boost their cognition.'
Health Line
18 hours ago
- Health Line
How to Raise Your Hemoglobin Count
Key takeaways Increasing your intake of iron-rich foods like liver, shellfish, spinach, and beans can help boost hemoglobin production. Taking iron supplements may be necessary to significantly raise hemoglobin levels, but it's important to work with your doctor to determine a safe dosage to avoid potential side effects. To maximize iron absorption, consume vitamin C-rich foods along with iron sources and avoid calcium-rich foods or supplements close to iron intake. Read on to learn about how to raise your hemoglobin and what things to consider. What's a low hemoglobin count? Hemoglobin is a protein in your red blood cells that carries oxygen to the rest of your body. It also transports carbon dioxide out of your cells and back to your lungs to be exhaled. The Mayo Clinic defines low hemoglobin counts as anything below 13.5 grams per deciliter in men or 12 grams per deciliter in women. Many things can cause low hemoglobin levels, such as: iron deficiency anemia pregnancy liver problems urinary tract infections In addition, some people have naturally low hemoglobin counts without any underlying cause. Others have low hemoglobin, but never have any symptoms. Eat foods high in iron and folate Iron plays an important role in hemoglobin production. A protein called transferrin binds to iron and transports it throughout the body. This helps your body make red blood cells, which contain hemoglobin. The first step toward raising your hemoglobin level on your own is to start eating more iron. Foods that are high in iron include: liver and organ meats shellfish beef broccoli kale spinach green beans cabbage beans and lentils tofu baked potatoes fortified cereals and enriched bread Folate is a B vitamin that your body uses to produce heme, the part of your red blood cells that contains hemoglobin. Without enough folate, your red blood cells can't mature. This can lead to folate deficiency anemia and low hemoglobin levels. You can add folate to your diet by eating more: beef spinach black-eyed peas avocado lettuce rice kidney beans peanuts Take iron supplements If you need to raise your hemoglobin level by a lot, you may need to take oral iron supplements. However, too much iron can cause a condition called hemochromatosis. This can lead to liver diseases such as cirrhosis, and other side effects, such as constipation, nausea, and vomiting. Work with your doctor to figure out a safe dose, and avoid taking more than 25 milligrams (mg) at one time. The National Institutes of Health's Office of Dietary Supplements recommends that men get up to 8 mg of iron per day, while women should get up to 18 mg per day. If you're pregnant, you should aim for up to 27 mg a day. You should start noticing a difference in your iron level after about a week to a month, depending on your underlying condition that's causing low hemoglobin. Iron supplements should always be kept carefully out of reach of children. If your child needs an iron supplement, make sure you choose one that's safe for children. Children have a lower blood volume, which makes them much more vulnerable to iron poisoning. If your child accidentally takes an iron supplement, call your doctor immediately. Maximize iron absorption Whether you increase your iron intake through food or supplements, it's also important to make sure your body can easily process the extra iron you put into it. Certain things can either increase or decrease the amount of iron your body absorbs. Things that increase iron absorption When you eat something high in iron or take an iron supplement, try eating foods rich in vitamin C or take a supplement at the same time. Vitamin C may help to increase the amount of iron your body absorbs. Try squeezing some fresh lemon over iron rich foods to increase absorption. Foods high in vitamin C include: citrus strawberries dark, leafy greens Vitamin A and beta-carotene, which helps your body produce vitamin A, can also help your body absorb more iron. You can find vitamin A in animal food sources, such as fish and liver. Beta-carotene is usually found in red, yellow, and orange fruits and vegetables, such as: carrots winter squash sweet potatoes mangos You can also take vitamin A supplements, but make sure you work closely with your doctor to figure out a safe dose. Too much vitamin A can lead to a potentially serious condition called hypervitaminosis A. Things that decrease iron absorption Calcium from both supplements and food sources can make it harder for your body to absorb iron. However, it's important that you don't completely eliminate calcium because it's an essential nutrient. Just avoid calcium supplements and try not to eat calcium-rich foods right before or after taking an iron supplement. Foods high in calcium include: dairy soybeans seeds figs Phytic acid can also reduce your body's absorption of iron, especially if you don't eat meat. However, it only affects iron absorption during a single meal, not throughout the day. If you don't eat meat, try to avoid eating foods high in phytic acid with iron-rich foods. Foods high in phytic acid include: walnuts Brazil nuts sesame seeds Keep in mind that, like calcium, phytic acid is an essential nutrient that shouldn't be completely removed from your diet. When to see a doctor Some cases of low hemoglobin can't be fixed through diet and supplements alone. Contact your doctor if you have any of the following symptoms while trying to raise your hemoglobin level: pale skin and gums fatigue and muscle weakness a fast or irregular heartbeat frequent headaches frequent or unexplained bruising The bottom line Depending on the underlying cause and the changes you make, it can take anywhere from a few weeks to almost a year to raise your hemoglobin count.
Yahoo
18 hours ago
- Yahoo
The Best Workout For Your Personality
Credit - Photo-Illustration by Chloe Dowling for TIME (Source Images: Leontura/Getty Images, 4x6/Getty Images, Images,, LeoPatrizi/Getty Images, Tony Anderson—Getty Images, Oleg Breslavtsev—Getty Images) If dragging yourself to the gym feels like a chore, the issue might not be motivation, but misalignment. Matching your workout to your personality type could be the missing link to making exercise feel less like a task and more like a reward. In one 2025 study published in Frontiers in Psychology, researchers looked at several different personality traits like being extroverted, conscientious, or neurotic. They found that certain types of exercise seemed best suited to these dominant personality traits—and people who chose physical activities that matched their personality enjoyed their workout more, stuck to it more consistently, and even improved more than people who picked a workout that didn't sync up as well to their personality. Of course, the best workout for you is whichever one gets you moving. But if you're curious how to sync your workout to your personality, read on. How your personality can shape your best workout Every kind of exercise is good for you on a cellular level. It stimulates the release of mood-boosting neurotransmitters like dopamine, serotonin, and endorphins, which can help reduce symptoms of depression and anxiety. But if you can find a type you actually want to do, the psychological payoff goes deeper than brain chemistry. A 2021 study found that intrinsic motivation—when you're driven by internal factors like personal growth, autonomy, and enjoyment—was more strongly associated with consistent exercise habits than external motivation like weight loss or appearance goals. In other words, when your workout satisfies a core emotional or psychological need (or really just feels like you), you're more likely to keep coming back. Read More: The Best Science-Backed Way to Stop Chafing Research shows that tailoring your exercise to your personality can also boost your performance. A meta-analysis published in the British Journal of Sports Medicine found that people who chose exercise routines that aligned with their personality traits were significantly more likely to perform better overall and stick with their programs over time. The best exercises for extroverts Extroverts are characterized by being outgoing and sociable, so they thrive on energy and interaction. Workouts that feel like an active hangout are perfect, says Jenna Willis, celebrity trainer and wellness coach. 'Extroverts need that little healthy competition to push through that extra pushup,' she says. 'I always say my workouts feel like you're training with your bestie who just happened to bring dumbbells and a solid playlist. That kind of energy keeps extroverts engaged and hyped.' Read More: Should You Shower in the Morning or at Night? That's also what the researchers found in the latest study: extroverts tended to gravitate toward HIIT, spin, boot-camp classes, and team sports, because this format allowed them to feed off of others' energy and competition. 'It's not just about what burns the most calories,' says Willis. 'It's about what keeps you coming back. And honestly, if you're laughing through your lunges, no matter how bad the burn you're more likely to show up tomorrow.' The best exercises for introverts Introverts tend to prefer solitary activities and quiet environments, thriving when they can focus inward without feeling like they're performing for others, says Gillian Almeida, vice president of strategy and insights at Solidcore, a Pilates-style workout with classes across the U.S. 'The key is finding something that feels like 'me time' rather than social time,' she says. 'Yoga, swimming laps, hiking, 'or even traditional weight lifting where you can put in headphones and zone out' fosters the perfect inward focus.' Read More: Why Am I Sweating More Than I Used To? Research also shows that introverts enjoy methodical and repetitive workouts, where they know exactly what to expect. This can look like running or walking along the same trails or practicing tai chi. The Frontiers in Psychology study found that introverts were more likely to enjoy gentle, private exercises, like a solo walk or light home-based workouts. These workouts offer introverts autonomy, space, and a calming pace—supporting both physical health and emotional regulation. 'That said, some introverts surprise themselves by loving group fitness classes once they realize it's not about being the center of attention,' says Almeida. 'It's more like being part of something bigger while still having your own individual experience.' The best exercises for people with anxiety For someone who feels anxious or worried, quieter, low-pressure environments can make workouts more enjoyable. 'This can look like working out alone in your apartment gym, doing at-home workouts, yoga, swimming, tennis, golf, or any activity with a calm, focused vibe,' says Akin Akman, co-founder and CEO of AARMY, a fitness center featuring cycle and bootcamp classes. Read More: What Most People Overlook About Skin Cancer Like introverts, people with anxiety tend to enjoy slower-paced exercises and workouts in smaller settings or completely alone. The latest study found that this group thrived when doing private, low-intensity, and non-intimidating workouts; they were more likely to incorporate this into their routine compared to high-intensity group fitness classes. Research shows that exercise of any type for those with anxiety can significantly help. One study found that regular physical activity helps reduce anxiety by lowering stress hormones like cortisol and increasing calming neurotransmitters. 'Movement is seriously underrated therapy, especially when anxiety shows up uninvited,' says Willis. 'Sometimes, you just need to move through it.' Contact us at letters@
