Stretching, Flexibility
Aerobic activity, strength training, and flexibility training are the three main components of a well-rounded physical activity program. Unfortunately, flexibility training is frequently overlooked. Increasing flexibility through stretching exercises provides many benefits that should not be overlooked.
Stretching Basics:
-
Do stretching exercises after your muscles are warm
-
Hold each stretch 30 seconds to one minute- recent research suggests that 15-20 seconds may be sufficient
-
Do 2-5 repetitions of each stretch with a 15-30 sec. break between reps
-
Do not overstretch- stretching to the point of pain
-
Take slow and relaxed breaths during stretch- in through the nose, out through the mouth- exhale during intense section of stretch
-
Do stretches that will reach your goal (are you wanting overall flexibility or do you have certain muscle groups that you need to be flexible for an activity or sport?)
-
Stretching should be a slow fluid movement that you hold once you can go no further- do not bounce
-
Stretch both sides of the body equally
-
Make sure you cool down after stretching- less intense stretching and relaxation
-
Ask a trainer, physical therapist, or a health club instructor to help you develop a stretching routine
Benefits of stretching include:
-
Decrease of muscular tension and soreness
-
Aids in muscle healing after workouts
-
Decrease chances of joint, muscle, and tendon injuries- stiff and tight muscles are more prone to injury
-
Improve posture and athletic performance
-
Increases range of motion
-
Increases body awareness
-
Provides mental and physical relaxation
