| If you stop the average person on the street or in the | | | | equipment to buy. In addition, you can perform |
| grocery store and ask them "What does it mean to | | | | stretching exercises anywhere: at the office, waiting |
| be fit?" or better yet "What are the five components | | | | for the bus or at home. If you belong to a health club |
| of physical fitness?" you'll get quite a variety of | | | | find out if they have any classes designed to increase |
| answers. Some will say aerobic health, strength training | | | | your flexibility - I'm sure their answer will be yes. A |
| or even endurance are key components of physical | | | | couple of the most recognizable exercise programs |
| fitness. And those are three of the five components | | | | that will increase your flexibility are Yoga and Pilates. |
| of physical fitness, but almost no one will mention | | | | But you don't have to belong or join a health club to |
| flexibility. | | | | incorporate a regular stretching program into your |
| Why is it that the average person does not think of | | | | routine. |
| flexibility as a key component of physical fitness? And | | | | So let's get started. First, you should always warm-up |
| when you tell them that flexibility and body composition | | | | before any physical activity and that includes |
| are the other two fitness fundamentals they are | | | | stretching. Now hold on, isn't stretching considered |
| completely surprised. Part of the answer lies in the lack | | | | warming-up? Let me ask you this question - is it more |
| of proper education about fitness and part in the | | | | effective to stretch cold tense muscles or warm loose |
| emphasis placed on aerobic and strength training by | | | | muscles? Now you understand. Your general warm-up |
| most fitness programs and products. Now don't get | | | | should elevate your body temperature - if your starting |
| me wrong, I am not saying that aerobic and strength | | | | to sweat that is a good indication that you're ready for |
| training are not an important part of a well rounded | | | | your stretching routine. A few examples are jumping |
| physical fitness program - they are. However, when | | | | jacks, skipping rope or running in place. |
| most people think of flexibility and stretching they only | | | | The main four muscle groups you should incorporate in |
| remember it as something that's recommended before | | | | your stretching routine are: (1) shoulders and chest, (2) |
| and after an aerobic or strength training workout. And, | | | | abdominals and back, (3) hips, and (4) legs. Here are a |
| if you ask people, most will say they don't follow the | | | | few examples of each group: |
| recommendation. | | | | Shoulders and Chest: |
| So, why is flexibility important in and of itself? Before I | | | | (1) Begin from a standing position with arms extended |
| answer that question why don't we answer the | | | | to side at shoulder level. While keeping your thumbs |
| question - "What is flexibility?" Flexibility is the ability of | | | | pointed up, extend arms backward. Hold position for 5 |
| a limb to move freely about a joint through a full range | | | | to 10 seconds. |
| of motion. Range of motion is specific to each joint | | | | (2) While seated clasp hands together behind lower |
| and dependent upon: (1) Strength of the muscles | | | | back, palms up and thumbs pointed down. While |
| surrounding the joint, (2) joint surfaces and the degree | | | | bending over from the waist, slowly pull arms up and |
| of movement required for the joint to function, and (3) | | | | towards your head. Hold 5 to 10 seconds. |
| muscles, tendons, ligaments and connective tissue | | | | (3) While standing or seated, extend arms and clasp |
| associated with limb movement around the joint. In | | | | hands together in front of your body palms outward. |
| addition, genetics, gender and body type are factors | | | | Press forward until should and back are rounded. Hold |
| that can impact an individuals range of motion. | | | | 5 to 10 seconds. |
| There are two basic types of flexibility - static and | | | | Abdominals and Back: |
| dynamic. Static flexibility is what most of us think about | | | | (1) While lying on your back, bring both knees up and |
| when pondering flexibility or stretching exercises. Static | | | | towards chest. Place hands behind knees and gently |
| stretching involves holding a muscle in a stretched | | | | pull both legs towards chest, stretching back muscles. |
| position for a short period of time (usually between 10 | | | | Hold until you can feel muscles relax and tightness |
| and 60 seconds depending on current flexibility and the | | | | subside. May hold as long as a minute. |
| muscle group being stretched). Dynamic stretching | | | | (2) From a standing position with your arms above |
| refers to the speed attained within a range of motion | | | | your head, grasp wrist of arm on side being stretched, |
| during a physical performance. Examples include | | | | and slowly bend torso to opposite side that is being |
| swinging a golf club, throwing a baseball or performing | | | | stretched. Return to starting position and stretch |
| a martial arts kick. | | | | opposite side. |
| Let's answer the question - "Why is flexibility | | | | Hips: |
| important?" Increased flexibility through proper | | | | (1) Lie on your back with legs extended. Bring one |
| stretching techniques provides a host of benefits | | | | knee toward chest at a 90 degree angle. Using your |
| including: | | | | opposite hand, pull leg over the other leg and towards |
| (1) Reduced muscle tension and relaxing the muscles | | | | the floor. |
| (2) Improve oxygen flow and intake of essential | | | | (2) Lie on your back with knees bent and your feet flat |
| nutrients | | | | on the ground. Cross one leg so that the ankle is |
| (3) Improved coordination | | | | resting on the knee of the other leg. |
| (4) Helps in managing stress | | | | (3) Kneel on the ground with toes pointed straight back. |
| (5) Increases blood circulation | | | | Move one leg forward until knee of forward leg is |
| (6) Improves your posture | | | | directly over ankle of forward foot. Without changing |
| (7) Helps to alleviate lower back pain | | | | positions of either leg, lower front of hip downward. |
| (8) Reduced potential of injury during physical activities | | | | Legs: |
| (9) Reduced muscle soreness | | | | (1) Sit on ground with your legs extended. Bending at |
| You may think that only athletes need to increase their | | | | waist slowly reach you hands and grab your legs. |
| flexibility. And if you do, you couldn't be more wrong. | | | | (2) Lie on ground with your legs extended. Bring one |
| The average person sitting behind a desk all day with | | | | leg towards chest grasping back of leg and slowly pull |
| little or no physical activity will receive the maximum | | | | leg towards chest. |
| benefits from increased flexibility through a program of | | | | Improving your flexibility takes time. For maximum |
| regular stretching. So are you ready to get started | | | | benefit your stretching routine should be performed on |
| with a regular stretching program? Fantastic - I knew | | | | a daily basis. However start off slow (3 to 4 times a |
| you would say yes. | | | | week) and never stretch to the point of feeling pain. |
| One of the great aspects of stretching is there is no | | | | |