Benefits of Flexibility
Provided
by American
Council on Exercise
Most people take part in aerobic activity to improve their
cardiovascular endurance and burn fat. People weight-train to maintain lean
muscle tissue and build strength. Those are the two most important elements of
a fitness program, right?
Actually, there are three important elements. Regrettably,
flexibility training is often neglected.
Benefits of flexibility training include:
- Allows
greater freedom of movement and improved posture
- Increases
physical and mental relaxation
- Releases
muscle tension and soreness
- Reduces
the risk of injury
Some people are naturally more flexible. Flexibility is
primarily due to one’s genetics, gender, age, body shape and level of physical
activity. As people grow older, they tend to lose flexibility, usually as a
result of inactivity, but partially because of the aging process itself. The
less active you are, the less flexible you are likely to be. As with
cardiovascular endurance and muscle strength, flexibility will improve with
regular training.
Stretch for
Success
Before stretching, take a few minutes to warm up, as stretching
cold muscles may increase your chances for injury. Begin with a simple,
low-intensity warm-up, such as easy walking while swinging the arms in a wide
circle. Spend at least five to 10 minutes warming up prior to stretching. The
general recommendation for people starting an exercise program is to perform
gentle dynamic-type stretches before a workout and static stretches after
exercise.
When performing a static stretch:
- Take
a deep breath and slowly exhale as you gently stretch the muscle to a
point of tension
- Hold
the stretch for 15 to 30 seconds, relax and then repeat the stretch two to
four more times
- Dynamic
stretches are more advanced and should be instructed by a
qualified professional
- Avoid
these stretching mistakes:
- Don’t
bounce a stretch. 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.
- Don’t
hold your breath during the stretch. Continue to breathe normally.
Fitting Stretching
Into a Compressed Schedule
Time constraints keep many people from stretching. Some complain
they just don’t have time to stretch; others hurry out of their fitness classes
before the cool-down exercises are completed.
Ideally, at least 30 minutes, three times per week, should be
spent on flexibility training. But even a mere five minutes of stretching at
the end of an exercise session is better than nothing to reduce potential
muscle soreness. And all aerobic activity should be followed by at least a few
minutes of stretching.
Here are some tips for fitting stretching into an overbooked
schedule:
- If
you don’t have time to sufficiently warm-up before stretching, try doing a
few stretches immediately after a shower or while soaking in a hot tub.
The hot water elevates body and muscle temperature enough to make them
more receptive to stretching.
- Try
a few simple stretches before getting out of bed in the morning. Wake
yourself up with a few full-body stretches by gently pointing the toes and
reaching your arms above your head. This can clear your mind and help
jump-start your morning.
- Take
a stretching class such as yoga or tai chi. Scheduling classes will help
you to stick with a regular stretching program.
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