Benefits of Flexibility

 Most people participate in aerobic activity to improve their heart health and burn fat. People lift weights to maintain muscle mass and build strength. Those are the two most important parts of a fitness program, right?

Actually, there are three key elements. Unfortunately, flexibility training is often overlooked.

Benefits of flexibility training include:

- Greater freedom of movement and better posture

- Increased physical and mental relaxation

- Reduced muscle tension and soreness

- Lowered risk of injury

Some people are naturally more flexible. Flexibility mainly depends on genetics, gender, age, body shape, and physical activity level. As people age, they usually become less flexible, often due to inactivity and also because of the aging process itself. The less active you are, the less likely you are to be flexible. Like cardiovascular health and muscle strength, flexibility improves with regular practice.

Stretch for Success  

Before stretching, warm up for a few minutes. Stretching cold muscles can increase your risk of injury. Start with a simple, low-intensity warm-up, like an easy walk while moving your arms in large circles. Spend at least five to ten minutes warming up before you stretch. People beginning an exercise program should do gentle dynamic stretches before workouts and static stretches afterward.

When doing a static stretch:

- Take a deep breath and slowly exhale while gently stretching the muscle until you feel tension.

- Hold the stretch for 15 to 30 seconds, relax, and repeat it two to four more times.

Dynamic stretches are more advanced; a qualified professional should guide you.

Avoid these stretching mistakes:

- Don’t bounce while stretching. Holding a stretch is more effective and reduces injury risk.

- Don’t stretch muscles that aren’t warmed up.

- Don’t strain or push a muscle too hard. If it hurts, ease up.

- Don’t hold your breath while stretching. Keep breathing normally.

Fitting Stretching Into a Busy Schedule  

Time constraints stop many people from stretching. Some say they don’t have time; others rush out of fitness classes before they finish the cool-down.

Ideally, you should spend at least 30 minutes three times a week on flexibility training. However, even just five minutes of stretching after a workout is better than nothing for reducing muscle soreness. All aerobic activity should include a few minutes of stretching afterward.

Here are some tips for fitting stretching into a packed schedule:

- If you can’t warm up properly, try doing some stretches right after a shower or while soaking in a hot tub. The warm water raises your body and muscle temperature, making them more ready for stretching.

- Try a few simple stretches before getting out of bed in the morning. Stretching your body by pointing your toes and reaching your arms overhead can help wake you up and clear your mind for the day ahead.

- Take a stretching class like yoga or tai chi. Scheduling classes will help you stick to a regular stretching routine.