While aerobic workouts and strength-training are often recognized as the most common types of physical activity, stretching represents an essential part of a balanced fitness regimen. Dedicating time throughout your week to stretching is the best way to increase your flexibility and improve balance. Trainers often suggest adding variety to your stretching routines by incorporating elastic resistance bands, or tubing, and colorful stability balls. Recognize some common stretching activities to boost the effectiveness of your weekly workouts.
Essential Flexibility
Fitness experts typically recommend stretching routines three times weekly -- ideally after a workout when your muscles are warm -- as a way to provide your body with the highest level of flexibility and lower your chance for an injury during other exercise. Resistance tubes are ideal for stretching and are compact. Light-colored tubes offer the easiest stretch, while darker models provide increased challenge. Athletes also perform stretching routines on stability balls, or fitness balls. Select a ball that lets you sit with straight posture with your knees and hips at 90-degree angles for best results.
Stability Ball Stretches
Stretching on stability balls allows you to increase flexibility throughout your body. Stretch your abdominal muscles by lying over your ball on your back. You'll effectively stretch your back muscles by lying on the ball with your stomach, while sitting on the stability ball with your legs in front of your body allows you to reach forward and stretch your hamstrings. Hold each stretch on the stability ball for 10 seconds and perform your stretch with slow and controlled movements.
Calve & Hamstring Exercise
Start on your back. Loop the tube around your left foot and grip a handle in each of your hands. Raise your left leg straight up until you feel mild tension in the back part of your leg. Press your hips against your exercise mat and ensure your leg remains straight. Flex your ankle up to 10 times while pointing your toes back toward your body, which will stretch the back of your leg. Aim to eventually bring your foot closer to your body once your flexibility increases.
Rowing for Flexibility
Increase your arm flexibility with a rowing stretch. Begin with the resistance tube under your right foot and step back with your free foot. Bend forward so that you can achieve a 45-degree angle and ensure that your back is straight, or flat. Pull the handles of the resistance tubing away from your feet and up to your midsection. Keep your elbows close and try to squeeze your shoulder blades together as you perform a rowing motion. Aim to perform two sets of 12 repetitions.
References
- Cleveland Clinic: Well-Balanced Exercise Program
- MayoClinic.com: Fitness
- American College of Sports Medicine: Selecting and Effectively Using Stability Balls
- MayoClinic.com: How to Choose Resistance Tubing
- BodyBuilding.com: Utilizing a Resistance Band
- Sports Fitness Advisor.com: Resistance Band Exercises
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