Improving Your Flexibility

Flexibility: refers to the range of movement in a joint or series of joints. 

• Length in muscles that cross the joints to induce a bending movement or motion. 

How can you Improve Flexibility? 

• To improve flexibility, it is important to stretch
• Stretching- is a form of physical exercise in which a specific muscle or tendon is deliberately flexed or stretched to improve flexibility and range of motion. 

What are the Benefits of Stretching? 

• Improve range of motion 
• Improve performance in physical activities 
• Decrease risk of injury 
• Enable your muscles to work most efficiently 
• Decrease pain and soreness after exercises 
• Improve posture 
• Improve circulation of blood flow throughout the muscles 
• Prevents tightness of muscles 

Types of Stretching 

Dynamic Stretching 

• Low intensity form of stretching that utilizes movement to stretch your muscles 
• Increases circulation and nutrient flow throughout the body Ex: arm swings, shoulder circles, lunges, leg swings, etc. 

Static Stretching 

• Stretching muscles while the body is at rest 
• It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for at least 30 seconds 

Stretching Essentials 

• Target major muscle groups 
  Calves, thighs, hips, back, neck, shoulders, arms, etc. 
• Warm up first 
• Hold stretch for at least 30 seconds 
• Don’t bounce 
• Focus on pain-free stretches 
• Relax and breathe freely 

Fit Stretching into your Schedule 

• • Do stretches after your morning shower or bath 
• • Stretch before getting out of bed 
• • Stretch after exercise 

Keep up with Stretching 

• It can be time consuming! 
• You can achieve the most benefits by stretching regularly at least 2-3 times a week 
• If stretching helped you increase your range of motion, it may decrease again if you stop stretching 

Approach with Caution 

• If you have a chronic condition or injury, you may need to adjust your techniques 
• Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.