Your exercise program should include cardiovascular exercise, resistance training and flexibility work for the most benefit to your body, according to the American College of Sports Medicine. Many people will focus on cardio and resistance training, but they neglect flexibility thinking it is not necessary. You do not need a lot of strength for stretching, but you do need to be able to move your body and hold a position in order to improve flexibility.
Flexibility
Flexibility is the ability to move your joints through their full range of motion. It is needed not only for sport performance, but also for activities of daily life. Stretching exercises should be performed a minimum of two to three times each week. However, you can perform them after every workout for a greater change to your flexibility. Perform at least one stretch for each major muscle group and hold it for 15 to 30 seconds without bouncing. Stretching should be gentle and require only enough strength to move and control your body.
Strength
Strength is completely different than flexibility. It is the ability of a muscle or group of muscles to exert external force and is usually measured in pounds. Abench press, weighted squat and bicep curls are all examples of strength training exercises. Muscular strength can help with sport performance and daily activities such as carrying groceries. Often regular strength sessions can shorten muscles, so flexibility work is needed to maintain function and range of motion.
Types of Flexibility Training
There are different types of flexibility training: dynamic, static and passive. Dynamic stretching requires a little more strength and involves actively moving a joint through its full range of motion without holding a stretch. It is used by athletes before competition as part of their warm-up. Static stretching is holding a stretch as described previously. Passive stretching is when someone else stretches your muscles by moving your limbs. For example, you can stretch the hamstrings dynamically by swinging your leg straight up in front of you, alternating the legs as you walk. Statically stretch the hamstrings involves straightening one leg on a step and reaching toward your foot, and then holding the stretch. Have a partner passively stretch your hamstrings by lying down and letting him control your leg, pushing it straight up toward the ceiling with your knee straight.
Flexibility Concerns
Your flexibility naturally decreases with age and repetitive motions or body positions. Aging is a natural process, but you can prevent the loss of flexibility by stretching regularly throughout your life. If you sit at a desk all day year after year, certain muscles, such as you quadriceps and hip flexors, become tighter and shorter. Stretching regularly can alleviate discomfort and/or pain associated with decreased range of motion. You can improve your strength, flexibility and aerobic endurance with different types of training.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- U.S. Department of Veteran's Affairs: Sample Flexibility Plan for Beginners
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