In addition to cardiovascular fitness and skeletal muscle fitness, flexibility is a key component of fitness. Flexibility is the ability for your joints to move through their complete range of motion. To improve your flexibility, you must perform activities that regularly stretch your tendons and muscles. Consult with your health-care provider before you begin any new type of physical activity.
Stretching Exercises
Although results from studies that have examined the benefits of stretching have been mixed, MayoClinic.com states that stretching can improve flexibility. The improved flexibility may help your athletic performance and help prevent injuries. Generally, you want to stretch your major muscle groups a minimum of two or three times a week. Static stretches involve a slow and gradual elongation of the muscle, followed by holding the stretch for 10 to 30 seconds, and then allowing the muscle to return to its resting length. While static stretches are performed while you are stationary, dynamic stretches are performed while you are moving. Dynamic stretches are effective before an athletic competition for decreasing stiffness. Examples of dynamic stretches would be trunk rotations and side bends. All types of stretches are more effective on a warm muscle, so perform a brief, low-intensity aerobic warmup prior to stretching. Stretching is also effective during and after your workout.
Yoga
Yoga is a form of dynamic stretching that involves transitioning your body through a series of positions that are referred to as "poses, or "postures." The purpose of the poses is to improve your balance and to increase your strength and flexibility, states MayoClinic.com. Yoga also involves learning controlled breathing techniques. Certain yoga poses can stress the limits of your joints and muscles, so it is important to start slowly, and gradually move toward more challenging poses.
Pilates
Pilates is a fitness system developed by Joseph Pilates. The system consists of controlled and precise movements that primarily target your core muscles. The movements can be performed on a mat, or using Pilates machines. The system is designed to build strength, improve balance and coordination. Pilates also improves your flexibility. In a study published in the December 2004 issue of "Archives of Physical Medicine and Rehabilitation," 47 adults participated in a mat Pilates class once a week for one hour. At the end of the six-month study, the subjects improved their fingertip-to-floor distance by an average of 4.3 cm.
Warning
Despite taking precautions, injuries can occur when you stretch your tendons and muscles. If you hear a "pop," or feel a burning sensation when you are stretching, stop immediately. Even if you feel like you can continue, stop what you are doing. Don't ever stretch a muscle that is excessively stiff or sore. Apply ice to the injured area and contact your health-care provider.
References
- Sports Fitness Advisor: Dynamic Stretches & Stretching Routine
- "Archives of Physical Medicine and Rehabilitation"; The Effects of Pilates Training on Flexibility and Body Composition: An Observational Study; N.A. Segal, et al.; December 2004
- MayoClinic.com: Yoga — Tap Into The Many Health Benefits
- MayoClinic.com: Stretching — Focus on Flexibility
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