Exercise & Fitness Articles

Wow, you?ve just completed 30 minutes of cardio, and 20 minutes of resistance training. Time to hit the showers. Hold it right there Mr/Sister, you haven?t stretched yet. Come on what?s another couple of minutes, you?ve taken it this far don?t give up now.

Why Bother?

Flexibility is the range of motion you have around your joints. It enhances our fitness level, and helps us to perform most of our daily functions. Need to tie your shoes? How easy is it for you to bend over and do that? Are you playing football this weekend? You need to be flexible to throw the ball. If you?ve ever had a stiff neck you, know how frustrating it is not to be able to turn your head without turning your whole body. Increasing your flexibility improves posture, balance, keeps your muscles supple and you spry. Have you ever noticed that some older people tend to round over? Tight hip flexors are a probable cause. Older adults tend to lose their mobility and routine tasks become difficult, in part due to a lack of flexibility. You can always gain flexibility, but it?s so much easier if you start working on it when you are younger.

There?s More

Having a regular stretching regimen helps to prevent muscle injury, and eases soreness. Stretching exercises are effective in reducing stress, and contribute to a reduction in anxiety and blood pressure. Some individuals that are really serious about flexibility devote an entire fitness class to it. Yoga anyone?

Flexibility Factors

Genetics and physical activity help to determine flexibility, but there are other criteria as well.

• Prior injuries - Injury to muscle tissue and excessive scar tissue effect range of motion.
• Fat - The more fat around the joint the lesser the range of motion
• Age -As previously noted, older people tend to be less flexible.
• Sex- In general women are more flexible.
• Body Temperature - Warming up the body makes muscles easier to stretch.

F.I.T

Ok, the teacher in me is on the loose. Allow a super quick fitness lesson. The F.I.T formula stands for frequency, intensity and time. It?s a component of aerobic activity, resistance and flexibility training.

Frequency - Stretch every time you work out.

Intensity - As with anything else there is a right and a wrong way to do things. Pain during stretching hurts more than the affected muscle; it?ll thwart your whole program. Intensity or how far you stretch should only be to the point of mild discomfort. Pain is a signal that something is wrong. Throw out the no pain, no gain concept here.

Time - Ideally, each stretch is performed 3-4 times and held for 30 seconds. Realistically, I?m going to go out on a limb here and say that if you hold the stretch for at least 12-15 seconds you?re on your way.

Timing is Everything

Some advise jumping right into stretching but this isn?t the best idea. Think of this rather graphic example. A piece of gum stretches better after you?ve been chewing on it for a while, right? So do your muscles. Gently stretch after your body has warmed up, and again after your workout.

Oh my Aching Back

Let me give you one more tidbit. Back pain is not just a skeletal problem. Alignment and movement is controlled by the surrounding skeletal muscles. Excessive sitting can cause muscles to shorten and stiffen. Weak abs can also put pressure on the spine causing lower back pain. It can be reduced by including some specific stretching exercises into your fitness program, and strengthening your abs.

Inhale slowly and let it out. Don?t you feel much better?