Flexibility training is one of the most overlooked, poorly
executed & undervalued components of
physical fitness and overall personal health. Yet achieving and maintaining flexibility is
an
important factor in reaching your optimal health and
performance potential.
Flexibility refers to the range of motion for a given joint
influenced by muscles and connective
tissues. A
flexibility warm-up & cool-down is stretching that is participated in
before or after an
activity to improve performance, reduce the risk of injury
and enhance recovery.
Stretching is a form of exercise that increases flexibility –
it causes permanent elongation of
muscle fascia by opposing the function of the muscle,
improving Range of Motion, and leads to
good posture and muscle balance.
Tight neck, shoulder & chest muscles lead to a rounded
back & head position tilted forward.
Tight hips & back of thighs can lead to a pelvis that
doesn’t move freely & can cause low back
pain. All of this can
be helped with a regular stretching regimen.
TWO TYPES OF STRETCHING that can lead to increased
flexibility are;
DYNAMIC STRETCHING involves moving parts of your body in a
controlled, full range of motion and gradually increasing reach and speed of
movement. This improves dynamic
flexibility and should be done as part of a warm-up.
STATIC STRETCHING is used to stretch muscles while the body
is at rest.
Muscles are gradually lengthened to an elongated position
(to the point of discomfort) and held for at least 15 seconds. This helps to relax the muscles and improve
mobility and range of motion. Static
stretching exercises are part of a cool down at the end of a training session.
STRETCHING GUIDELINES
● You should
be thoroughly warmed up before performing flexibility exercises
● Stretch to
just before the point of discomfort–mild tension -use smooth, gentle movements.
● The feeling of
tightness should diminish as you hold the stretch.
● Breathe out
into a stretch. Avoid holding your
breath (relax).
● Hold each
stretch for 15 to 60 seconds.
(It takes 5-10 seconds for a muscle to release tension)
(It takes 5-10 seconds for a muscle to release tension)
● Keep control
& body relaxed (tense, rushed, locked joints all lead to injury)
● If tightness intensifies or you feel pain stop
the stretch
Pain = exceed limit = injury
● Stretch all
major muscle groups of the body for balance & symmetry.
● Concentrate
on areas that lack flexibility (chest, anterior delts, hip flexors, hamstrings,
calves)
● Keep the
neck & spine aligned. Keep the
abdomen pulled in at all times.
● Find a body
position comfortable to you (find an alternative if you feel uncomfortable).
● Shake out
limbs between stretches
● Complete 2-3
stretches before moving onto the next exercise.
● Stretching
Frequency – minimum of 3 times per week, although daily is encouraged.
When Not to Stretch
● Within first
24-72 hrs of muscle or tendon trauma
● Following
muscle strains & ligament sprains
● When joints
or muscles are infected, inflamed, or hurt.
● After a
recent fracture
● When
discomfort is present – Do not “work through” or “stretch out” a painful area.
● If
osteoporosis exists or is suspected.
● Consult you
doctor if you have questions.
BENEFITS OF STRETCHING
Better posture
Injury Prevention (decreased low back pain)
Improved Muscle (neuromuscular) Coordination
Reduced Muscle Soreness (increased muscle recovery)
Help Balance Muscle Groups
Improved Performance
Development of Functional Flexibility
Reduce the build up of Lactic Acid
Increased Blood supply, nutrients & Joint Synovial fluid
Personal Enjoyment, relaxation
Reduced Stress
As you can see, Stretching is one of the key components of a
balanced fitness program and should be a part of your exercise routine. Without
flexibility training, you are missing an important part of overall health - it
provides many important benefits that cannot be achieved by any other exercise
or activity.
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