Stretching and Flexibility

Flexibility is a joint's ability to move through a full range of motion.  It is probably the most undervalued component of fitness and conditioning.  Even though, flexibility training is one of the key components of a balanced fitness program and it should be a part of your exercise routine. Without flexibility training, you are missing an important part of overall health.  Stretching exercises will balance the muscle groups you use or overuse during exercise and other activities.   Flexibility training provides many important benefits that cannot be achieved by any other exercise or activity. Some of the benefits you will notice with stretching are:

• Less muscle tension and soreness

• Reduced risk of injury

• Greater freedom of movement

• Improved posture

• Increased physical and mental relaxation

• Reduced risk of lower back pain

• Reduced joint degeneration

• Improved muscle coordination

Some people are naturally more flexible than others.  It is primarily due to one's genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself.

The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.

 

Few tips for proper stretching:

 

- Before stretching, make sure you warm up for 5 to 10  minutes.  Stretching cold muscles can cause injury. You can jump in place, swing your arm in wide circles, rotate your neck, etc.

 

- Start each stretch slowly, exhaling as you gently stretch the muscle and try to hold each stretch for at least 10 to 30 seconds.

 

- Avoid bouncing motion while stretching. Holding a stretch is more effective and there is less risk of injury.

 

- Don't stretch a muscle that is not warmed up.

 

- Don't strain or push a muscle too far. If a stretch hurts, ease up.

 

- Make sure you are breathing and not holding your breath.

 

You should try to stretch 3 times a week for about 30 minutes.  See the Flexibility Training Routine for a set of exercises you can do at home.  You do not need to do them all at once but try to incorporate as many as you can into your week.