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Flexibility
Flexibility Articles
What is Flexibility Fitness?
Flexibility
Flexibility Fitness or Flexibility is defined as the ability to flex, extend, or circumduct the joints of the body through
their full intended range of motion (ROM). There are factors that contribute to the actual flexibility of the joint. These factors
include, but are not limited to, genetic design of the joint, the shape, and the structure. In addition, the flexibility of the joint
depends on the health of the tendons and the muscles attached to the joint.
When we talk about human movement, we speak in terms
of strength, flexibility, endurance, and speed. All of these terms attempt to describe a movement by describing the qualities of the
movement. We use terms like “stiff” or “lanky” to describe the flexibility of athletes from baseball players to swimmers. Certainly,
genetics play into the flexibility of an athlete but so does preparation and a good (or bad) stretching routine.
Stretching
Stretching
is what we think of when we think of flexibility. Have you ever seen the pregame activities of a baseball or football game? How about
a track and field event? Most of the preparation before the game or event is involved with stretching. We also like to call stretching
“warming up”. Why are all the athletes doing this? Read on.
Benefits of Flexibility
With more and more people realizing the need
to live active lives we are getting out and exercising more. Even people who sit in a desk job all day understand the importance of
stretching. So what does stretching do for us? Stretching will provide the following functions:
Ø Helps coordination by allowing for freer and easier movement
Ø Reduces muscle tension and makes
the body feel more relaxed
Ø Increases the range of motion of a joint
Ø Prevents injuries due to muscle strain
Ø Makes strenuous activities easier because it alerts and
prepares the muscle groups that an activity is coming up
Ø Helps you understand and know your body
(why should some doctor know your body better?)
Ø Promotes good circulation
Ø Has a warming effect on the muscles being stretched continued below.....
When do we need to Stretch?
We can stretch whenever we feel like it, like sitting in the office chair at work, in the car (not while
driving please), when you wake up in the morning, or even when you go to bed at night. The main times we really need to stretch would
be before and after physical activity, when you have been sitting for a while, when you feel stiff, or when you are entering a nervous
situation.
Starting a Stretching Routine
As with all exercise, when starting a new exercise routine, please consult your doctor
to ensure you are in good enough health to start. Other great advice is to start slow, especially if you are greater than 50 years
in age, start with little or no weight to ensure you are using the correct form and working the correct muscles.
Who needs Flexibility?
We
all need to stretch and warm up our muscles at some time or another. As we age, also, the acid buildup in our bodies and the cells
of our muscles causes the loss of flexibility and range of motion. Stretching helps to break up acid waste in our muscles and helps
fight off the affects of aging. On a daily basis, most people need to stretch when getting up in the morning and certainly, if you
have been sitting or standing for a long period. Anyone starting a strength or cardio workout program should make flexibility fitness
or stretching part of his or her normal routine.
The Correct way to Stretch
We have to realize that stretching is not hard to
do, in fact, it is quite easy. When we are stretching a muscle or muscle group, we want to move slowly, and concentrate on the elongation
of the muscle or muscle group. Stretch the muscle until you feel slight tension of the muscle and hold, the tension feeling should
subside after a few seconds, if it does not, ease off the tension a little. This process should last anywhere from 15-30 seconds per
stretch. As you become used to stretching, you can go one step further and stretch to the original tension, and hold, then after the
tension eases, stretch the muscle a little more to go into the advanced form of stretching. This is the type of stretching seasoned
athletes partake in - and you can too as you get used to stretching and become more flexible.
The Incorrect way to Stretch
What
was one thing I did not say during the description of the “correct” stretch? Bouncing. We have all seen it, the jock in the gym with
his leg up on the wall bouncing back and forth on his leg to “stretch” his leg muscles. No personal trainer or anyone who knows anything
about muscles, tendons, and ligaments would ever encourage the “bounce” form of stretching. This can strain tendons, muscles, and
ligaments to the point of tearing. To refresh our memory, we are stretching to prevent injuries to our bodies. Please be sure to never
bounce when stretching, and always move in a slow controlled manner. Breathe in a relaxed controlled manner as well.
More Information
on Specific Stretching Routines
More information on stretching and flexibility and all different types of workout routines for different
goals can be found in the articles section of the Fitness section of www.wellness4everyone.com
References
Frederick C. Hatfield
PhD. ISSA, (2004) Fitness, The Complete Guide
Bob Anderson, (2000), Stretching
By Brian Gokey, CFT, BSMET
