Name: Zahra Said
Age: 30
Height: 1.64
Current city: Johannesburg, South Africa
Occupation: Private trainer, Cofounder of Authentic Movement, Wellness Company
What are your most important tips to becoming more flexible?
Definitely stretch daily, especially if you are pushing weights, circuit training and/or an avid runner. Stretch every single day, stretch before your workout and immediately after your workout, every little bit counts.
If you are not very active and find that you sit more hours in the day than advised, make time to walk around and stretch your body, even simple extensions, standing and folding forward, drawing chest to thighs. If it feels tough on your hamstrings then you should consider doing it more often, there will come a time when you feel relief and comfort in the position.
There are no short cuts to creating flexibility, what you put in you get out. Dedicate 5-10 minutes a day to open, release and stretch your body, you will notice the comfort you’re creating in your body in time to come.
Would you say just including static stretching into your routine is enough to become flexible, or would you need to incorporate specific stretching mobility/movements as well?
Everything in the body is connected and I believe that we have to create space in the body to feel freedom as we move. My experience has been with many body types and no two people have exactly the same niggle or tension in the body.
Mobility is the ability to move freely and easily in and out of shapes and positions without incurring injury. Flexibility is the freedom to bend and stretch without hurting oneself. The two work hand in hand, and that is when one will feel the body adapting and morphing with comfort.
How often should a person stretch and for how long (when wanting to get to the splits)? How long should someone who is not so flexible dedicate to stretching each day?
I will start by saying if you have children get them moving and stretching right away and then keep encouraging your kids to stretch through their teens, they will thank you when they reach 30.
My experience has proven that what you put in you get out. I have observed stiff, tight and tense bodies open up and release in the space of 4-8 weeks with daily practice, even if the client spends only 10-15 minutes, the results are phenomenal. If the goal is to reach a full split then one must start with where they are and do a little more as often as possible.
Dedicating an hour twice a week to flexibility and a mobility routine could see you in a split in a matter of weeks.
Can anyone at any age start stretching in order to do the splits for instance or do you need to start when you are young?
A young body is generally supple and mobile and it certainly is easier to mold a child, however no one is too old to start to stretch not to reach a goal eg: the splits, instead stretch to release aches and pains and discover new potential and comfort in your body.
How would you typically teach a person or start someone off with stretching, who is not at all flexible and is very tight in their hips and hamstrings?
I believe in holistic all round movement, so if someone was coming to me specifically for stretching I would start them off in a yoga sequence as the benefits far surpass isolated muscle group stretching.
The client will also discover that the tension carried in the hips is connected to so many muscle groups that attending to the whole body offers efficient results and remedy discomfort effectively. Once the body is warmed up I will continue the practice with specific poses, positions or stances that target hips and hamstrings as well as counter exercises to release complimenting muscles that support hip and hamstrings.
Photography credits
Check outPart 1 Of Zahra’s Interview!
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