If you have a difficult time touching your toes or tying your shoes, try flexibility exercises. Flexibility exercises lengthen muscles to allow greater movement around joints. To avoid injury, make sure your muscles are warm before stretching. You are adequately warm once you break a sweat when exercising. Stretch tight muscles during your cooldown phase, when muscles are warmest and most responsive to stretching. Stretch from top to bottom or the reverse to avoid unnecessary positional changes. Use control, stretch until you feel resistance, and refrain from placing your joints in extreme positions unnecessarily to avoid potential joint damage. Do three to five repetitions and perform the exercises three to five times daily.
Static Stretches
Static stretches are held stretches lasting 20 to 30 seconds to lengthen muscles. To stretch your neck and upper shoulders, bring your left ear to your left shoulder. Place your left hand on the right side of your head, gently press toward the left and hold the stretch. This stretches your upper trapezius muscle, which is often tight from poor posture, stress and computer use.
Active Isolated Stretches
Active isolated stretching uses the contraction of the opposite muscle or muscle group to relax and stretch the tight muscle or muscle group. Contract the opposing muscle or muscle group for about two seconds, and repeat eight to ten times. Hold your arms out to the side at shoulder height, and squeeze the muscles between your shoulder blades together for about two seconds to relax and stretch your chest . Repeat this eight to ten times. To stretch your calf, bring your toes toward your face. This motion lengthens your calf muscle so you can tolerate wearing flat shoes. Active isolated stretching is a less intense way to stretch if you cannot tolerate static stretching.
Facilitated Stretching
Facilitated stretching is an active-assisted type of stretching. It is a quick and effective way to use all three planes of motion to increase your range of motion. Use facilitated stretching to increase the flexibility of groups of muscles with just one stretch. Active-assisted stretching means the stretch is assisted by a partner. However, it is possible to perform facilitated self-stretches without a partner, using a prop. Do a facilitated hamstring self-stretch with a towel, belt or strap. Lie on your back, place a towel around your heel and lift your leg with your knee straight as far as you can. Gently press into the towel using the muscles in the front of your thigh for six to 10 seconds. Inhale deeply and then exhale as you lift your leg a little higher into a new range of motion. Repeat two to three times and then stretch the other side.
Functional Stretching
Functional stretching uses a multidimensional pattern to lengthen muscles. The connection between fascia, muscles and tendons is horizontal, vertical and diagonal. Stretch across all three planes to gain the most from flexibility exercises. This approach simulates patterns of movement of daily activities and sports. Stretch the front of your hip, back and chest simultaneously and diagonally to improve your ability to reach behind you. Kneel on your right leg with your left foot on the floor in front of you with the knee bent. Lift your arms to the side, shoulder-height, and hold them there. Gently push your body weight forward over your left foot and turn to your right. Hold this position 20 to 30 seconds until your muscles release. Repeat three to five times on each side. The key to improving your flexibility is to stretch regularly, safely and correctly. Use the stretching technique that is most tolerable for you.
References
- "Facilitated Stretching"; Robert McAtee and Jeff Charland; 1999
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
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