When participating in fitness programs, most people will focus on cardiovascular programs to improve their heart and lungs, and strength training to build strength and tone muscles. However, there is one component of exercise that is just as beneficial for health and wellness, however, it is most often neglected. That is flexibility training/stretching.
Flexibility training is defined as: progressively stretching muscles to improve range of motion of a joint, or set of joints, over a period of time.
This improved range of motion may:
- Improve sport/exercise performance
- Decrease risk of injury
- Reduce muscle soreness
- Improve posture
- Reduce risk of low back pain
- Increase blood and nutrients to tissues
- Improve muscle coordination
- Enhance enjoyment of physical activity
- Contribute to a more positive state of mind
There are two types of stretching:
- Static stretching – holding a position for a period of time. This is usually done after a warmup or exercise.
- Dynamic stretching – controlled movement that prepares your muscles and tissues for activity. This can be done before or after exercise.
Tips for static stretching:
- ALWAYS warmup before you start.
- Inhale as you open the body, then exhale as you move into the stretch.
- Practice gentle, relaxed breathing as you hold the stretch.
- Move into the stretching position slowly. As the body starts to release tension, you may feel your body release more into the stretch.
- The muscles should feel like a gentle elongation rather than a pull/pain/discomfort.
- Hold each stretch for up to 45 seconds.
Flexibility/stretching exercises may be repeated daily. There is no one stretch or program that is best for every body and our bodies are ever changing. Therefore, I suggest varying and changing your exercises and programs as needed. A gentle, minute shift in position can change the whole dynamic of an exercise, so pay attention to your body. Get comfortable moving around and finding a position that is just right at that moment. FEEL what is right for you.
Here is a full body, static stretching routine to get you started!!
Enjoy!