| How to Make an Origami Star Box Posted: 04 Apr 2021 05:00 PM PDT The origami star box is a traditional Japanese origami design that can be used to hold small gifts, coins, paper clips, earrings, and more! If you already know a little bit about origami, it won't take you long at all to make this little treasure box. Try making a few different origami boxes to decorate your desk with, or give them to your friends as a special gift. Difficulty: Medium. [Edit]Starting the Box - Pick out a square piece of origami paper. Pick a piece of origami paper that's already cut into a small square so that it's easier to fold. Try to use paper that's made specifically for origami so that it's lightweight and easy to work with. If you'd like to, choose a piece of paper with color on one side and no color on the other so you can follow the directions easily.[1]
- Classic origami is thin and lightweight, and you can find it at most craft supply stores. Using regular printer paper will be tough, since it's harder to fold and doesn't keep its shape as well.
- Flip the paper over so the colored side faces up. If you're using a 2-sided origami paper, flip it over so that the non-colored side is down and the colored side faces you. Angle the paper so it's in a diamond shape to start with in front of you.[2]
- It may help to work near a flat surface, like a table or countertop, so you can rest the paper on something while you work.
- Fold the paper in half diagonally. Grab the top point of the diamond and fold it down to meet the bottom point of the diamond. Press down on the fold to crease the paper, but leave the paper on the table to make your next fold.[3]
- This will make a cute, tiny triangle out of your paper.
- Fold the left corner over to the right corner. Grab the left corner of the triangle and bring it over to the right corner, folding the small triangle you made in half. Press down on the fold to crease it into place, and leave your paper on the table.[4]
- This fold will make an even cuter and tinier triangle.
- Lift the corner of the paper up to separate the layers. Keeping the paper folded into a triangle, lift up the first layer to open up the corners. This will create a small opening in the flap that you can hold open with your fingers.[5]
- Make sure you're only working with the top 2 layers of paper, and you're leaving the bottom 2 layers of paper alone.
- Press the corner down to flatten it into a square. Still working with only the one flap that you opened up, press it down in the center to flatten it out. Crease the edges with your fingers to make a small square out of half the paper, with the pointed triangle flip still underneath it.[6]
- This will make an abstract shape with a square on top and a triangle on the bottom.
- Turn the paper over and lift the left flap up. Grab your origami paper and flip it over so that the shape is resting on top of the small square part. Keep the triangle portion of the paper on top so you can work with it next.[7]
- Open the flap and push it downwards to flatten it. Taking the triangle flap that you still have, open it up and push it downward just like you did with the other one. This will create a small square out of your paper that you can work with.[8]
- Be sure you're creasing the paper really well with your fingers on each fold you make. This will ensure that your box stays intact when you open it up.
- The square that you end up with is also called a "square base."
[Edit]Making Squash Folds - Fold the left and right corners in toward the center. Making sure the opening of the square is pointed downward, fold the left and right flaps in. Meet the corners in the center of the square to create 2 small triangles on either side.[9]
- Make sure your paper looks symmetrical at this point so you know you're folding each side evenly.
- Open the left flap and press down to squash fold it. Pull the left flap up and then press down on the bottom part, squashing it into a fold. Crease the edges with your fingers to hold them down.[10]
- The left flap should have a small triangle at the bottom and then be open at the top.
- Do the same thing to the right flap. Lift up the right flap and press down on the bottom part to make a squash fold. Again, use your fingers to crease the edges and hold them in their shape.[11]
- Both flaps should be folded the same way, so your paper should be symmetrical at this point. If it isn't, go back 1 step and try again.
- Turn the paper over and repeat on the other side. Flip your square of paper over and fold the left and right corners in toward the center. Pull the left flap up and squash fold it, then pull the right flap up and squash fold it. Make sure you crease the paper every time you fold to hold your box in place.[12]
- Your origami paper won't be square anymore, but it won't quite be triangular, either.
[Edit]Finishing and Opening the Box - Fold the left flap over to the right. Making sure the opening of your paper still faces downard, grab the left flap and fold it over to the right. This should expose a solid piece of paper without any folds or creases in it that hides the folds you just made.[13]
- Your paper still won't look like a square, but it will be closer to its original shape than what it just was.
- Fold both sides in toward the center. Keeping the paper in the same position, grab the right and left corners and fold them in until they meet in the center. The bottom part of the paper will make a pointed triangle.[14]
- At this point, you're starting to make the base of the box.
- Flip the paper over and repeat on the other side. Turn your paper over so you see the other side of the exposed paper without any folds. Now, bring the right and left corners in toward the center to make a pointed triangle base. Your entire paper will look like an ice cream cone with a geometric scoop of ice cream on the top.[15]
- The top portion of the paper will eventually turn into the flat base of the box.
- Crease the top layer upwards to make a small triangle. Keeping your paper neatly situated, grab the bottom part of the top layer (the point of the ice cream cone). Lift this flap up until it hits the point that it can't fold anymore, then press down on the fold to crease it into place.[16]
- You're almost there! You only have a few more steps until you can unfold your box.
- Repeat the last step for the 3 other sides of the paper. Flip the flap over to the left to reveal another side of the origami paper. Fold the point upward to make a triangle on top just like you did in the last step. Flip the flap over and make a triangle on top 2 more times until your paper looks like it has a 4-point star in the center.[17]
- At this point, you might be able to see the box shape come into formation.
- Open your box from the top and flatten out the sides. Flip your paper over until the opening faces upwards. Using your fingers, carefully pull the sides apart until they're flat, with the bottom part of the box flat on the table. Smooth out any creases to watch your box unfold before your very eyes![18]
- To make sure the bottom of the box is completely flat, press it down on the table and run your fingers over the bottom to smooth it out.
[Edit]Decorating the Star Box - Use acrylic paint to paint the box a different color. If you aren't quite happy with how your star box looks, pick out an acrylic paint color and use a paint brush to give it an extra decoration. Try painting the sides one color and the bottom part another for a cool, contrasting effect.[19]
- You can find acrylic paint at most craft stores.
- Try pairing red and pink, green and yellow, or blue and purple.
- Glue rhinestones to the outer triangles of the box. Grab a hot glue gun and wait for it to warm up. Add 5 to 6 small dots of hot glue on the outer edges of the box, then use small fake rhinestones to decorate the edges. You can do this to all 4 of the outer triangles, or keep it fancy by just decorating one.[20]
- Use silver rhinestones for a diamond look, or go with brightly colored ones for an eye-catching design.
- Make your star box shine with some glitter glue. Hold the point of a glitter glue pen up to your box and gently squeeze it to make the glue come out. Use the glitter glue to add stars, polka dots, or even your name to the outside of your star box. Don't forget to let the glue dry before you start putting things into your box![21]
- Try picking out your favorite color of glitter glue to personalize the box even more.
- If you don't have glitter glue, use liquid school glue to make a design on the box, then sprinkle loose glitter on top of it. Be careful with this method, as it can get a little messy.
- Store candy, paper clips, earrings, or beads in your star box. Now that your box is done, you can keep it on your desk or dresser to store small items that might get lost. You can keep your jewelry organized, declutter your workspace, or hold craft supplies with your beautiful origami box.[22]
- Try making a few star boxes in different colors to decorate your room and organize your area.
- Really crease every single fold you make so the box holds its shape.
- Origami can be tough to master, especially if it's your first time. Go slow, and don't be afraid to start over with a new piece of paper!
[Edit]Things You'll Need - Origami paper
- Acrylic paint (optional)
- Rhinestones (optional)
- Hot glue gun (optional)
- Glitter glue (optional)
[Edit]Related wikiHows [Edit]References |
| How to Make a Tablecloth Posted: 04 Apr 2021 09:00 AM PDT When it comes to home décor, tablecloths are an elegant way to brighten up rooms while protecting table finishes from water stains and scratches. You can make a simple tablecloth with some careful measurements and basic stitching. Find some fabric that matches your color preference, then sew it together to create your own stylish decoration. [Edit]Measuring for Size and Shape - Choose a drop length for your cloth. The drop length is how much fabric hangs from the edges of the table. For a standard tablecloth used in informal dining, the drop length is . Your tablecloth can have a different drop length than this, so adjust the measurement to suit the design you have in mind. Take all of your measurements in inches, if possible, to easily figure out the total length of cloth you need.[1]
- A formal tablecloth ideally reaches the floor. The drop length for such a tablecloth is the table's height, or close to it.
- If you aren't sure what drop length to use, measure your table's height. Measure from the tabletop down to where you want the tablecloth to end.
- Measure the length and width if your table is rectangular. Get a measuring tape and take the dimensions of the tabletop. Record the dimensions on a piece of paper along with your chosen drop length. You will need these measurements to figure out how much fabric to get.[2]
- Square tabletops follow the same rules as rectangular tabletops. As long as you have the length, width, and drop length, you can calculate how much fabric to get.
- Find the diameter if your table is round. Round tables are a little bit different than rectangular tables. To measure the diameter, set the tape measure across the center of the table. The diameter is the distance from 1 side of the table to the other.[3]
- For oval tables, measure across the table in both directions. Use the longer measurement when calculating how much fabric to get.
- Choose a hem length for your tablecloth. In many tablecloths, the edges of the fabric fold up slightly to create a hem. Account for a hem if you plan on adding a feature like mitered corners. Keep the hem length in mind since it adds to the amount of fabric you need to create the tablecloth.[4]
- For a neat tablecloth, try a double-fold hem. Plan on each fold being , meaning you need of fabric total to create the hem.
- Calculate the table's area to make a square or rectangular tablecloth. Use a simple mathematical formula to determine how much cloth you need to cover the table. You will need the table's measurements, along with a pencil and a calculator. Determine the total length and width separately, then multiply them together to figure out the total amount of cloth needed for your design.[5]
- The formula for the tablecloth's width is: table width + (drop length x 2) + (hem length x 2).
- For example, if your table is wide with a drop distance: 30 + (20 x 2) + (1 x 2) = 72.
- To find the total length of fabric needed, use the formula: table length + (drop length x 2) + (hem length x 2).
- If your table is long with a drop distance: 30 + (20 x 2) + (1 x 2) = 72.
- Determine the table's area with the diameter for a round tablecloth. Multiply the drop length by 2, then add it to the diameter. Add the hem length to that sum in order to get a basic estimate of your table's size.[6]
- For round tables, the formula is: diameter + (drop length x 2) + hem length
- For example, if your table is wide with an equal drop distance: 30 + (30 x 2) + 1 = 91.
- Divide the tablecloth area by 36 to determine how much fabric you need. This calculation shows you how many yards of cloth you need to buy. Many fabric stores sell cloth by the yard, so take the total with you if you go shopping. The formula only works if you took all your measurements in inches. For other units of measurement, you will need to divide by a different number.[7]
- If you chose to measure in feet, divide the total area by 3 to determine your yardage.
- For measurements in centimeters, divide the total area by 100 to get the total square meters of fabric required for the tablecloth.
[Edit]Cutting and Sewing the Fabric Pieces - Lay the fabric upside down and cut it to size. If you're using patterned fabric, place the patterned side facedown. Spread the cloth out so the "wrong" side, the side that will become the tablecloth's underside, faces you. Position the fabric across the center part of the table. Then, cut the fabric according to your size, drop length, and hem measurements if it hasn't been cut already.[8]
- For a round table, you will need to carefully cut all the way around the fabric. Most of the time, the fabric won't be big enough. When this happens, cut the fabric into a single section fitting across the table's diameter, then sew additional pieces to it.
- If your fabric is a solid color, both of its sides may look similar. Choose the side you like better to serve as the top side of the tablecloth and place it facedown.
- Many craft supply stores will cut the tablecloth for you if you bring your measurements to the store. Otherwise, mark your measurements on the tablecloth and cut it yourself with a sharp pair of scissors.
- Cut additional pieces if your table is wider than the fabric. Keep the fabric across the center length of the table. Measure the fabric's width. Then, subtract that number from the tablecloth width you calculated earlier to determine how much extra fabric you need to complete the design. Cut new pieces of fabric, making them the same length as the original piece.[9]
- For the best-looking tablecloth, divide the remaining width by 2. Cut 2 pieces of fabric and use them to border the original piece. Doing this makes your tablecloth look much more even.
- Set the fabric side by side if your tablecloth consists of multiple pieces. Most of the time, you won't be able to buy fabric wide enough to fit the table, so you need to use multiple pieces. Center the main piece, draping it across the table's length. Place the smaller cuts on either side of it. Combined, these pieces will be enough to form the tablecloth according to your original calculations.[10]
- If your fabric has a pattern, make sure the patterns on each piece match when you place them next to one another.
- Pin the bigger piece of fabric over the narrower pieces. Set aside 1 of the narrower pieces for now. Find the selvage edges on the remaining pieces, which feel thicker and more tightly woven. Lay the bigger cut over the smaller one, making sure the selvage edges are flush before you pin the fabric together.[11]
- The selvage edges are a little tougher to sew through, but they don't fray. Using them now reduces the amount of trimming you need to do later to make the tablecloth look perfect.
- Create a straight stitch along the length of the fabric. Position your needle on the selvage edge or about up from the longer edge of the fabric. Sew in a single line to the opposite end of the fabric. Remove the pins as you work. The stitches will bind the fabric pieces together.[12]
- A straight stitch is the most basic sewing stitch and it can be made with either a sewing machine or a needle and thread. To make the stitch, weave in and out of the fabric in a straight line. Leave about of space between each individual stitch.
- Sew the other piece of fabric to the opposite end of the tablecloth. Repeat pinning and sewing the second narrow piece. Align the edges, then begin securing the fabric pieces together. Make a line of straight stitches along the fabric's length.[13]
- Remember to leave seam allowance between the edge of the fabric and the row of straight stitches.
[Edit]Hemming and Finishing the Tablecloth - Iron the seams flat by pressing them open with an iron. Plug in a clothing iron and let it heat up. Set the sewn edges of the cloth on the table. Once the iron is hot, run it along the length of each seam. This will flatten the seam, preparing it for cutting.[14]
- Push the seam flat to smooth out any wrinkles. You may need to go over it a few times, but don't let the iron sit in place on the fabric.
- Measure the width of the middle section and smaller panels. The math portion is almost over, but do a little more to ensure the tablecloth is the size you need it to be. Use a tape measure to determine the width of the middle section. Then, subtract that from the tablecloth's total width. Divide the result by 2 to figure out how wide each of the side panels needs to be.[15]
- The formula for finding the width of a side panel is (total width - width of middle section) / 2.
- Mark the distance from the seams and cut off the extra fabric. Get a fabric marking pen that contrasts the color of fabric you are using for the tablecloth. Using a ruler, measure out from the seams on both sides. Mark the fabric according to the width measurement you calculated, then remove the excess with sharp scissors.[16]
- Basically, you cut an even line around the tablecloth to bring it to the correct drop length. When you're done cutting, the fabric will match the size and shape of your table.
- Fold the tablecloth and iron it twice to create the hem. For a basic hem, fold the edge of the tablecloth in by . Press it flat with a hot clothing iron. Then, fold the hem in another and iron it flat again. Repeat this around the entire tablecloth to hem it.[17]
- Doing this creates a double-fold hem, one of the most basic and useful hems possible. There are many other ways to make a hem, such as with a blind hem stitch or bonding tape.
- Create mitered corners by folding rectangular tablecloths. Fold the hem on the longer edge of the cloth over the hem on the shorter edge. Unfold the corner to reveal a grid pattern formed by the creases. Draw a diagonal line through the middle square. Cut the fabric along the line, then fold the cut edge down and iron it. Fold in the sides, fold in the cut edge, then fold in the sides again to create the mitered corner.[18]
- Pin the mitered corner to hold it in place while you work on the other corners.
- Mitered corners give tablecloths perfect 45-degree edges that fit perfectly over any square or rectangular table.
- Sew around the hem to complete the tablecloth. Position a sewing needle right beside the edge of the inner fold on the hem. Work all the way around the tablecloth with straight stitches. When you get to a corner, pivot the fabric to continue stitching along the hem. When you're done, drape the tablecloth over the table to see how well it fits![19]
- Start and end with a backstitch. To create a backstitch, start with a straight stitch, loop the needle back, then stitch forward again. Backstitches hold the fabric pieces more strongly together.
- Remove the pins as you sew around the corners. Iron the hem one last time as needed to keep it flat.
- Sewing a tablecloth is easiest with non-patterned fabric. Get fabric printed in a solid color so you don't need to match the patterns on each fabric panel.
- Plan hems carefully. Using a hem other than a double-fold hem may affect the length and width of your tablecloth.
- Wash and iron wrinkled fabric you buy from the store. Flattening out the fabric in advance makes sewing a lot easier.
[Edit]Things You'll Need - Calculator
- Pen and paper
- Measuring tape
- Fabric
- Sewing pins
- Iron
- Sewing machine
- Thread
- Fabric marking pen
- Scissors
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Improve Flexibility Posted: 04 Apr 2021 01:00 AM PDT Maintaining good flexibility can reduce your chance of injury and make it easier to live an active lifestyle. There's no magic way to improve flexibility overnight, but it's a goal that most anyone can achieve with some patience and dedication. Focus on adding flexibility components both before and after your aerobic and strength-training exercise routines, and incorporate activities like yoga that benefit flexibility. Making some healthy lifestyle changes like drinking more water and cutting down on stress can also help you become more flexible. [Edit]Doing Pre-Workout Dynamic Stretches - Warm up your muscles for 5-10 minutes before doing dynamic stretches. The old notion of doing static stretches—such holding a toe touch and triceps stretch—before working out has largely been abandoned. Instead, it's better to loosen up your muscles and joints through light exercise and dynamic stretching, then do some static stretches after your primary workout is complete.[1]
- Depending on your fitness level, your warmup might involve biking, jogging, walking, or simply doing some light housework. Your goal is to work up a light sweat.
- Ideally, this warmup should last 10 minutes. If that's not possible, aim for 5 minutes as the bare minimum.
- Talk to your doctor before starting any new exercise regimen, especially if you live a sedentary lifestyle or have existing health conditions.
- Follow up with 5-10 minutes of dynamic stretching.[2] Dynamic stretches continue the process of warming up your muscles and joints, while also prioritizing range of motion. Choose 3-5 dynamic stretches and do 3 sets of 20-30 reps. Classic dynamic stretches include sit-ups, push-ups, jumping jacks, lunges, and squats.[3]
- If you'd like to expand your dynamic stretching repertoire, try some of the options described in the remainder of this section.
- Use arm circles to stretch your arms, shoulders, and upper body. Hold your arms out straight to either side so that you form a T. Make circles with your arms. Do this 20-30 times before reversing the direction. As you become more flexible, you can make the circles bigger.[4]
- Do leg swings to enhance flexibility in your hips and legs. Bracing yourself against a wall, swing your outside leg up like a clock pendulum. Increase the height of the swing with each return. Switch sides to do the other leg. You can do a similar exercise with your arms.[5]
- If you have balance concerns, do this exercise only when you have a sturdy grab bar available to grasp with your supporting hand.
- Try walking lunges to stretch your core and legs. Take deep, exaggerated steps so that you're nearly dropping to your knee with each step. You can add even more stretch by twisting your upper body away from the extended back leg with each movement.
- Stationary lunges, which can be done forward, backward, or to the sides, can also be used for dynamic stretching.
- Give inchworms a try if you can easily handle doing push-ups. Beginning in a push-up position, slowly walk until your feet are as close to your hands as you can get them. Once you've managed this, walk with your hands until you are back in the starting position. You can arch your back in order to add a spine stretch.[6]
- Inchworms are great for stretching your core, back, and hamstrings.
- Complete your cardio or strength training workout. Following a regular routine of aerobic and muscle-building workouts will benefit your overall health as well as your flexibility. Consult with your doctor and, unless otherwise advised, aim for 150+ minutes of moderate-intensity aerobic exercise per week, as well as 2-3 strength training sessions (lasting around 30 minutes) per week.[7]
- During moderate-intensity aerobic exercise, you should be breathing hard enough that it's difficult to carry on a full conversation. Swimming, biking, running, circuit training, rollerblading, and dancing can all function as aerobic exercises, among many other options.
- Instead of trying to max out on the amount of weight you're lifting during your strength training workouts, focus on doing the full range of motion with proper technique during each exercise. For instance, cut back a bit on the weight for your bench presses so you can raise and lower the bar fully and smoothly.[8]
[Edit]Using Static Stretches after Your Workout - Follow your workout with a brief cool-down, then 5-10 minutes of static stretches.[9] After your main workout, do some light exercise, such as walking, for about 5 minutes as a brief cool-down. Then, do a series of static stretches for 5-10 minutes, holding each pose for at about 30-60 seconds. Focus on the muscle groups you just exercised, as well as your chest, lats, and hip flexors.[10]
- The overall workout order should be as follows: 1) warm-up (5-10 min.); 2) dynamic stretches (5-10 minutes); cardio or strength-training workout (approx. 30 min.); cool-down (5 minutes); static stretches (5-10 minutes).
- Check out the remainder of this section for several popular static stretches to try.
- Do static hamstring stretches while seated on the floor. Sit on the floor with your legs extended and spread apart. Reach forward to touch one foot at a time with your same-side finger tips, or get as close as you can to touching it without causing pain.[11]
- Bend your other leg if it makes the stretch less painful.
- Try butterfly groin stretches as another on-the-floor option. Sit on the floor. Pull both ankles in towards your crotch, getting your heels as close as you can to touching your crotch. Press your knees to the floor, if you're able, to increase the stretch.[12]
- Use the "tush push" stretch to add flexibility to your glutes. Stand up and keep your feet as wide as possible while you hold onto the back of a chair. Push your rear end to one side and hold. Then push it to the other side and hold.
- This stretch will also benefit your hip flexors.
- Do the classic shoulder stretch across your chest. Use your opposite arm to pull your elbow across the front of your body, towards the opposite shoulder, pressing against your arm as you do so. Keep the arm you're stretching straight and level, and keep your head facing forward.[13]
- The arm that's being stretched should rest right beneath your chin.
- Try the contract-relax method instead of static stretches. These stretches are a bit more complex, so consider getting instruction from a personal trainer first. Move into your chosen stretch, then release the stretch and contract the muscles in the area for 5 seconds. Release the contraction and relax the muscles while moving into the stretch again. Do 2-3 contractions per stretch.[14]
- Try to engage the stretch a bit further after each contraction. Stop extending the stretch if you feel anything more than mild pain, however.
- This method is sometimes called PNF (for proprioceptive neuromuscular facilitation).
- PNF is based on the concept that stretching increases flexibility not by lengthening your muscles, but rather by training your nerves in the area to accept greater muscle stretching before engaging pain and muscle contraction responses.
[Edit]Doing Exercise Programs that Promote Flexibility - Join a yoga class that suits your condition and needs. Yoga is a meditation and exercise technique which has been shown to reduce stress and anxiety. It's also excellent for building better balance and flexibility. Find a local group to practice with or take a class from a local gym or community center.[15]
- Look for a class and instructor that meet your current experience level and health needs. For instance, if you have limited flexibility due to arthritis, find a program that's suited to your circumstances.
- Try doing yoga 2-3 times per week, alternating days with your other workout programs (such as jogging and lifting weights). Yoga doesn't count toward your 150+ minutes of weekly aerobic exercise, but it may count as a strength-training session based on your current condition.
- Don't try to start off with advanced poses since you could hurt or strain yourself. Start slowly and work your way up as you get more flexible.[16]
- Try Pilates as an alternative to yoga. Pilates uses a series of movements and forms, which makes it similar in ways to yoga. However, it also utilizes tools like exercise balls, weights, and resistance bands. Take a class from a local gym or community center, find a club at your university or retirement community, or find another local group to practice with.[17]
- As with yoga, find a class that suits your current ability level and health condition.
- Also like yoga, Pilates can in some cases count toward your weekly strength-training goal, but it typically isn't considered aerobic exercise.
- Look into tai chi as another flexibility-promoting exercise activity. The various forms of tai chi all have their roots in the martial arts, and they focus on combining flowing body movements with deep breathing and relaxation techniques. Therefore, tai chi is another great choice for improving your range of motion and flexibility, not to mention reducing stress.[18]
- Check your community for tai chi classes that suit your skill and fitness levels.
- Like with yoga and Pilates, do tai chi 2-3 times per week as a complement to your aerobic and strength training programs.
- Attend a dancing-focused class like Zumba, or just dance! Unlike yoga, Pilates, or tai chi, dancing-focuses programs such as Zumba provide enough intensity to typically count as aerobic exercise. At the same time, dancing is a great way to improve your range of motion and, therefore, your flexibility. It's also fun![19]
- Attending classes makes it easier to do specific exercise routines that suit your needs. However, dancing on your own time is also an excellent way to improve your flexibility.
[Edit]Taking Additional Measures - Drink water throughout the day to keep your muscles hydrated. Muscles that aren't adequately hydrated become less flexible, and this problem tends to become more pronounced as people age. Making sure that you're adequately hydrated will help to counteract this issue, and you may see flexibility improvements as a result.[20]
- Don't wait until you're thirsty to drink water. Have a glass when you wake up, before each meal, and before you go to bed. Carry a water bottle with you so you can take sips throughout the day. Drink water before, during, and after your workouts.
- Try deep breathing and other stress reduction techniques. Stress causes your muscles to tense up, which naturally reduces your flexibility. By reducing the amount of stress in your life, you can help reverse this problem and make your flexibility workouts more effective. Deep breathing exercises may be particularly useful in both relieving stress and improving muscle flexibility.[21]
- Deep breathing isn't the best stress-busting choice for everyone, so find what works best for you. It might be gentle exercise, meditation or prayer, exploring nature, listening to relaxing music, reading a good book, or talking to a close friend, to name just a few examples.
- Get regular massages from a trained professional. Deep muscle massage techniques, such as neuromuscular, rolfing, and myofascial release, are designed to address issues that may be reducing your flexibility. For the best results, go to a massage therapist who is specially trained in these modalities. See if your doctor can provide a referral, and ask friends and family for referrals as well.[22]
- You may see results, for instance, from combining a weekly massage session with your flexibility-promoting exercise routines.
- General massage techniques can help as well, since they can improve circulation to the muscles, helping them to repair any damage.
- See if using a hot tub or sauna works for you. The moist heat created in these environments may relax your muscles and aid flexibility. Try using these options in conjunction with other flexibility-promoting methods, however, as you're unlikely to see much benefit from either option alone. Hot tubs and saunas are often found at local fitness clubs and community pools.[23]
- Using a hot tub or sauna may not be a good choice if you are pregnant, have heart disease, or are dealing with other medical conditions. Talk to your doctor first.
- Consider acupuncture as a potential way to improve flexibility. It's possible, though not certain, that acupuncture may be able to help improve flexibility. At any rate, acupuncture does seem to help relieve muscle pain and improve blood flow, both of which can help you to recover from workouts faster.[24]
- Choose a trained, experienced acupuncture practitioner who utilizes proven and hygienic techniques. If possible, choose a practitioner with particular expertise in acupuncture for flexibility.
- Don't over-stretch. You do not need to stretch two or three times a day unless directed by a doctor or physiotherapist.
- Inhale and exhale slowly and deeply so that your muscles are not as tense while you're stretching.
- Be patient. It might take a full year to reach your goal, depending on how consistent you are. Keep doing it!
[Edit]Warnings - Stretching should not hurt. It should feel like a pulling sensation. Any pain or sudden sensations may be warning you of a potential injury.
[Edit]Related wikiHows [Edit]References
[Edit]Quick Summary |
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