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.
Do each stretch 3 to 5 times.
Stretching should not be painful. You should feel only mild discomfort.
Why should you stretch?[4]
Flexibility increases range of motion.
Stretching decreases resistance in tissue structures which decreases risk of injury.
Stretching will decrease the amount of muscle soreness you experience after exercise.
Stretching improves posture and muscular balance.
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:
Different stretches to try:[7]
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.
Puts strain on the spine.
Puts strain on the knee.
Puts strain on spine, knees, and shoulders.
Puts strain on neck.
Puts strain on ligaments of the knee.
Puts strain on neck, shoulders, and back.
Puts strain on the knee and lower back.
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!
Footnotes