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
- 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.
- 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
- 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.