Flexibility is a joint's ability to move through a full range of motion. Alter defines flexibility training or stretching as a "planned, deliberate, and regular program of exercises that can progressively and permanently increase the usable range of motion of a joint or set of joints, over a period of time." According to MayoClinic.com, some of the benefits of stretching include increases muscle flexibility, improved range of motion of your joints, improves circulation, and can relieve stress. Through following certain guidelines a flexibility program anyone can benefit from flexibility exercises.
Step 1
Warm up first. Stretching cold muscles can lead to injury. Warming up increases body temperature and increases blood flow to through the working muscles. Warming up also decreases muscle tension. A proper warm up consists of a low intensity activity, such as walking, for around 10 minutes.
Step 2
Stretch at least three times a week. For long term effects try working up to stretching five to seven days a week. Take your time. Hold each stretch for about 30 seconds and repeat two or three times for best results.
Step 3
Stretch every major muscle group. A flexibility program should include stretches for the calves, quadriceps, hamstrings, hips, and lower back. As well as the chest, neck, and shoulders. Also stretch any muscles or joints that you routinely use.
Step 4
Expect to feel tension while stretching, but never pain. To properly stretch, you should only extend the muscle to a point just below your pain threshold and hold that position until the stretched feeling subsides. If you stretch too quickly or too far, the stretched muscle may spasm and try to counteract to prevent injury.
Step 5
Avoid bouncing during a stretch. Bouncing can cause small tears in the muscle. As these tears heal they leave scar tissue, which will tighten the muscle even further. Static stretching is best for long-term results at the end of a workout.
Step 6
Breathe. Take deep breaths and exhale into a stretch. Continue to breathe slow and regularly as you hold each stretch. Breathing helps the muscle relax and increases the deepness of the stretch.
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