Stretching/Flexibility

• Stretching/Flexibility Articles

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