Flexibility and Stretching Exercises

Flexibility Exercises

Flexibility or stretching exercises are important for maintaining the normal range of motion in the major joints of the body. Some exercises. such as running, can actually decrease flexibility because they require only a partial range of motion.

Like a good weight training program, a good stretching program includes exercises for all the manor muscle groups and joints of the body: nick, shoulders, back, hips, thighs, hamstrings and calves.

Proper Stretching Technique

Stretching should be performed statically. "Bouncing" (know as ballistic stretching) is dangerous and counterproductive. Stretching can be either active or passive. In active stretching, a muscle is stretched by a contraction of opposing muscles. In passive stretching, an outside force or resistance provided by yourself, a partner, gravity or a weight helps your joists move throughout their range of motion. You can achieve a greater range of motion and a more intense stretch using passive stretching, but there is a greater risk of injury. The safest and most convenient technique my be active static stretching with a passive assist. For example, you might do a seated stretch of your calf muscles both by contracting the muscles on the top of your shin and by grabbing your feet and pulling them toward you.

Intensity and Duration

For each exercise, stretch to point of tightness in the muscle and holdth position for 10-30 seconds. Rest for 30-60 seconds and then repeat, trying to stretch a bit farther, Relax and abreathe easily as you streth, You should feel a pleasant, mild stretch as you let the muscles relax; stretching should not be painful. Do at least 4 repetitions o ach exercise A complete flexibility workout suually takes about 20-30 minutes.

Increase your intensity gradually ove time. Improved flexibility takes many months to devlop. There are larnge individual differences in joint flexibility. Don't feel you have to compete with others during stretching workouts.

Frequency

Do stretching exercises a minimum of 2-3 days per week. You may develop more flexibility if you do them after exercise, during your cool-down, becaus your muscle are warmer then and can be stretched further.

For specific Skills

The final component in your fitness program is learning the skills required for the sprots or activities in which you choose to participate. The first step in learning a new sill is getting help. Sports like tennis, golf, sailing and skiing require mastery of basic movements and techniques, so instructions from a qualified teacher can save you hours of frustration and increase your enjoyment of the sport. Skill is also important in conditioning activities such as jogging, swimming ans cycling.