Top Fitness
Have you noticed these signs of stiffness? You move slower getting out of the car or bed. You ache when you bend over to tie your shoes. You can no longer sit cross-legged. Your back aches more. If so, it’s time to get serious about flexibility training.
What is flexibility training?
Flexibility refers to how well your joints move through their range of motion. The flexibility of a joint depends on many factors including the length and suppleness of your muscles and ligaments and the shape of the bones and cartilage that form the joint.
You can develop more joint flexibility by regularly stretching your muscles. That means slow, gentle stretches of the muscle held in a static position for several seconds to a minute. Stretching is not strenuous, but it requires focus and consistency.
Why do I need flexibility exercise?
Flexibility plays a vital role in your overall fitness and function. Without it, muscles tend to tighten up — some of the signs are back pain, poor balance and difficulty performing simple, everyday tasks.
When you improve flexibility with regular stretching you:
✓ increase joint range of motion.
✓ improve and preserve your general mobility.
✓ reduce injury by maintaining strong joints, muscles and tendons.
✓ experience less muscle tension and soreness after activity.
How can I add stretching to my exercise plan?
People who get regular exercise such as walking or swimming often skip stretching. But it takes just a few minutes. The American College of Sports Medicine recommends stretching at least 3 days a week. Stretch more often if you have lost some joint motion or have ongoing stiffness.
Primarily target stretches that aid your back, side, hip and leg muscles and follow these guidelines:
Warm-up: Stretch after warming up the muscles and joints for 5 to 10 minutes, or after your regular exercise.
Duration: Hold each stretch for at least 10 seconds, working up to 30 seconds.
Repetitions: Perform each stretch 3 to 5 times.
Technique: Stretch slowly and smoothly only to the point of mild sensation. Focus on the muscle being stretched; limit movement elsewhere and don’t bounce.
The length of time you devote to a stretching workout will depend on your individual needs and the number of specific stretches you perform for each muscle.
These are basic guidelines. If you have back or joint problems, consult your provider before you begin an aggressive stretching routine.
Combination Stretches
Muscles that are most often tight are the hamstrings, hip flexors, calves, lower back and chest muscles. Here are 2 stretches that work multiple muscle groups.
For your side, chest and outer hip: Lying on your back, bend 1 leg and cross it over the other leg. Keeping shoulders and head flat, try to touch the cross-over knee to the floor. Hold 10 to 15 seconds; then switch sides. Repeat both sides once or twice.
For your back and hamstrings: From a position on your back with your rear and tailbone up against the wall, extend your legs up the wall (1 at a time). The goal is to have both legs straight at the knee and a 90˚ bend at your hips in an L shape. You also can use this time to stretch your shoulders by extending your arms over your head.
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