Stretch for Success
Flexibility is the ability to move a joint through its complete range of motion. Practicing flexibility exercises may help prevent injury, increase your range of motion, promote relaxation, improve performance and posture, reduce stress, and keep your body feeling relaxed and agile.
Flexibility depends on a number of specific variables, including adequate warm-up, the mobility of the joints involved, and muscle thickness. Additionally, the tightness of various other tissues such as ligaments and tendons affects range of motion.
When to Stretch: Individual preference determines appropriate time of the day for flexibility exercise. Spontaneous stretching done properly at work, in the car, while watching television, or in the park is effective and desirable. Stretching before and after physical activity should be part of the warm-up and cool-down. (Warm-up with light activity, such as walking, before stretching is recommended. Warm muscle tissue accepts stretching easier than cold muscle tissue.) Stretching is also indicated after sitting or standing for long periods of time, or after a long drive. Additionally, stretching can help prevent discomfort from periods of immobility.
How-To’s of Flexibility Training: A static stretch involves holding a joint in a position that stretches the muscle and connective tissues to their greatest point. A static stretch is slow and sustained. Static stretching is the technique most recommended because it is considered the most effective in increasing flexibility. A static stretch is typically held for 15 – 30 seconds and then repeated two to five times.
Guidelines for proper stretching technique:
- Ensure proper position and alignment prior to the stretch.
- Emphasize proper breathing.
- Stretching exercise should be performed without bouncing or jerking.
- Slowly release the stretch and allow your muscles to relax.
- It’s important to stretch to the point of tension and never to pain.
Everyone can learn to stretch regardless of their age or initial flexibility.
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