The benefits of good flexibility include performance improvement, decreasing your chance of getting injured, help control stress, and improves relaxation. It is essential to establish proper stretching techniques, not only to increase your flexibility, but to avoid injury. As with any exercise program, check with your doctor before beginning you stretching exercises.
Improves Performance
Increased flexibility in your joints and muscles can improve your overall daily performance in your work and sports. Strong, flexible muscles can help with lifting, bending and moving. Flexibility allows you to perform each day without becoming as tired as someone with less strength and flexibility. Your performance on the ball field or the dance floor is enhanced through better flexibility in your limbs.
Fewer Injuries
Flexibility improves your range of motion and a full motion range helps your balance and decreases your chances of falling. Flexibility allows your muscles and joints to stretch and bend, decreasing muscle strains and sprains. Overall, increased flexibility decreases your risk of injury.
Alleviates Stress
Flexibility increases through stretching exercises can lead to relaxed muscles. Flexible muscles are less tense and can reduce stress.
Obtaining Good Flexibility
Develop a routine of stretches and exercises that incorporate stretches. Look for stretches you can do while sitting in the car or at work. Learn tai chi can help you focus on stretching movements that help you increase your flexibility. Yoga postures stretch the muscles, adding strength and flexibility.
Stretching for Flexibility
Begin your stretching exercises with a five- to 10-minute warm up. Never stretch before warming up your muscles. A casual walk while swinging your arms back and forth gets the blood circulating through your muscles.
Stretch at least 30 minutes a day, three times a week. Start each stretch slowly. Remember to breathe while stretching, never hold your breath. Do not over stretch and possibly strain your muscles while stretching. Hold each stretch for 10 to 30 seconds and never bounce while holding a stretch.
If time is a factor, consider stretching immediately after a shower or bath when your muscle temperature is elevated from the hot water. Stretch right after getting out of bed each morning. Reaching for the ceiling, pointing your toes and bending from side to side can increase your flexibility.
Exercises
Some stretches to consider incorporating into your routine include a calf stretch, ham-string stretch, quadriceps stretch, hip-flexor stretch, iliotibial band stretch, knee-to-chest stretch, shoulder stretch, shoulder stretch with towel, neck stretch and chest stretch.
Seek a professional trainer to learn the proper technique for any unfamiliar stretch.
References
- MayoClinic.com: Stretching: Focus on Flexibility
- American Council on Exercise: : Does Yoga Really Do the Body Good
- Teens Health: Flexibility Training
- American Council on Exercise: Flexibility Benefits
- President's Council On Fitness, Sports and Nutrition: Current Issue In Flexibility Fitness
- MayoClinic.com: Yoga: Tap Into the Many Health Benefits
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