Second Author: Katie Baum

KatieB

Benefits of Flexibility^[1]

When thinking about physcial fitness many people remember to impliment cardio and strength training and pair it with a nutritious and healthy diet.  Although flexibility is essential to overall wellness, it is often overlooked.  In reality, there are many good reasons why staying flexible is important. In order to be flexible, people must stretch in order to gain flexibility. Stretching often and doing it repetively will improve ones flexibility. 

Tips for how to stretch properly^[2]

Before knowing the benefits of stretching, we need to know how to stretch:

          Hold stretches for 15 to 30 seconds.

• Repeat Stretches.

          Do each stretch 3 to 5 times.

• Don't Stretch Through Pain.

          Stretching should not be painful.  You should feel only mild discomfort.

Why should you stretch?^[4]

• Improved Physical Performance

  Flexibility increases range of motion.

• Decreased Risk of Injury

  Stretching decreases resistance in tissue structures which decreases risk of injury.

• Reduced Muscle Soreness

  Stretching will decrease the amount of muscle soreness you experience after exercise.

• Improved Posture

  Stretching improves posture and muscular balance.

• Increased Blood and Nutrients to Tissues

  Stretching increases tissue temperature, circulation, and nutrient transport.

• Allow yourself a better range of motion.^[5]

         Stretching lengthens muscles and makes day to day activities easier.

Is there a specific type of day you should stretch?^[6]

You can stretch anytime during the day.  It is helpful to stretch:

• At least 3 times per week
• In the morning after waking
• After sitting or standing for long periods of time
• Any time you feel stiff or tense
• Before and after workouts

Different stretches to try:^[7]

• Hamstring Stretch
• Calf Stretch
• Chest Stretch
• Shoulder Stretch
• Quad Stretch
• Forearm Stretch
• Tricep Stretch
• Back Stretch
• Inner Thigh Stretch

For more stretches and tips on how to perform stretches visit http://www2.gsu.edu/~wwwfit/flexibility.html !!

Stretches to avoid:^[8]

Some stretches actually put you at risk for injury.  Here is a list of stretches that should be avoided.

• Standing Toe Touch

          Puts strain on the spine.

• Standing Quad Stretch

          Puts strain on the knee.

• Prone Arch

          Puts strain on spine, knees, and shoulders.

• Neck Circles

          Puts strain on neck.

• Hurdler Stretch

          Puts strain on ligaments of the knee.

• Yoga Plow

          Puts strain on neck, shoulders, and back.

• Standing Hamstring Stretch

          Puts strain on the knee and lower back.

• Full Squat

          Puts strain on ankles, knees, and spine.

 Flexibiltiy Video:

For more information and alternative stretches visit Chapter Five of your Fit and Well book page 142!