Kenneth - Gardner - THE FITNESS CLUBA HIGH degree of flexibility at some joints in the body does not necessarily indicate that the other joints are also flexible. But, it is important to keep the joints flexible. Good levels of flexibility will increase your achievement in terms of your performance of exercise routines and how much you will benefit.
The major limitations to joint flexibility are the tightness of the soft tissue structure at the joints, the muscles, the tendons and the ligaments. The muscle is the most important and modifiable structure in terms of improving flexibility.
Flexibility is influenced significantly by age and the level of physical activity in which we participate. As we age, our flexibility decreases however, this can be forestalled if we maintain our involvement in meaningful physical activity.
Muscles stretch as movements progress gradually from one body position to another and then smoothly return to the starting position. Static stretching involves a slowly applied stretch to the muscle and holds it in the lengthened position for a period of time.
Each specific stretch position is held in an easy stretched state for 10 to 13 seconds then relax; focus attention on the muscles being stretched. The feeling of slight tension in the stretching muscle should slowly subside. Then stretch a bit further until the mild tension is again felt and hold for 30 to 60 seconds. The tension should again slowly subside, breathe easily and feel relaxed.
EXERCISE #1
Standing side stretch
Start by standing with your feet three feet apart, hands on your hips. Stretch by raising your right hand up and over your head as you lean way over to the other side. Keep your legs straight and lean straight to the side. Hold the position, and focusing the stretch along your side and inner left thigh. Repeat with the other side.
EXERCISE #2
Upper body stretch
Start by grasping a rope or towel with your hands two to four feet apart. Stretch by keeping your arms perfectly straight, and slowly circling them up and behind you. Move slowly, feeling the tension in the front of your chest and shoulders. If you cannot keep your arms straight, or if the pain is too intense, put your hands further apart. Repeat several times.
EXERCISE #3
Calf rope stretch
Start by sitting on the floor, one leg straight, the other relaxed, off to the side. Hold a piece of rope around the ball of your foot, one end in each hand. Stretch by pulling your foot toward your body until you feel a good tension in the top of your muscle. Relax and hold this position for 15 to 30 seconds then reach a bit further down the rope for a second 15 to 30 seconds. Repeat with the other leg.
EXERCISE #4
Start by standing with your feet three feet apart, arms stretched up above your head, bend at the waist, keeping your back straight and parallel to the floor reach as far forward as you can stretching your upper body, your arms, and fingers. Hold for 30 seconds. Return to the upright position, then stretch your arms above your head, bend backwards as far as you can, push your abdomen out and tighten the muscles at the same time, then return to the upright position.
Kenneth Gardner, Exercise Physiologist at the G.C. Foster College of Physical Education and Sport.
