Flexibility Straining.
Var 3 types of exercises – cardio, strength, and flexibility. Usually its the flexibility portion that gets put to the way side. It makes sense…cardiovascular training, and strength training help us lose weight, look more fit, and be more athletic, what are the immediate benefits of stretching?
Lakin, as the population ages, more of us are learning to appreciate the rewards of stretching. Flexibility can keep away stiffness, keep us athletic, and keep us functional in our daily routine well into old age. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. Actually, the American College of Sports Medicine has added flexibility to its general recommendations, saying that stretching exercises should be done three days per week.
Here are some guidelines on how to make flexibility training a part of your fitness program:
Think in Terms of Serious Flexibility Training, Not Just Brief Stretching.
Squeezing in one or two quick stretches before or after a workout is better that nothing, but this approach will yield limited results. What’s more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you’ll experience. A qualified chiropractor, personal trainer, physical therapist or health professional can design a functional flexibility program specifically for you.
Consider Your Activities.
Are you a golfer? Do you ski, run or play tennis? Do your daily home or work routines include bending, lifting or sitting for long periods? Functional flexibility improves the stability and mobility of the whole person in his or her specific environment. An individualized stretching program is best to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion).
Pay Special Attention to Tight Areas.
Some muscles tend to be tighter than others based off of activities like sitting, such as the chest, shoulders, hamstrings, and hips. Unless you take the time to figure out your tight muscles groups you may be overstretching.
Listen to Your Body.
Every one is very different in what their bodies need. Listen to your body and don’t go too far. Do not use jerking or bouncing movements as this can strain the muscles.
Əvəzində, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 üçün 30 seconds. As always, elderly adults, pregnant women and anyone with injuries need to take special precautions.
Get Creative.
Creating some variability to your stretching routine can help you stay consistent. Using stretching aids such as resistance balls or towels to add variety and help you stretch even better.
Warm Up First.
Don’t forget to warm up your muscles before you begin. Walking briskly for 10 to15 minutes is a simple way to do this.
Find a Flexibility Class That Works for You.
You can find a variety of classes now at local gyms to help you get your stretching done. Some might even combine the cardio and strength components of the work out, and others may keep the focus on the stretch.
Stretch Your Mind and Body.
Did you know that your emotional state may affect your flexibility? If your body is relaxed, it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. You may also want to explore yoga or Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness.
It’s Not Just for Wimps.
Forget the idea that stretching is just for elderly, injured or unconditioned people. All professional and Olympic athletes rely heavily on their flexibility training to stay at the peak of their game.
Do It Consistently.
It doesn’t help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program. For inspiration, look to cats and dogs – they’re dedicated practitioners of regular stretching and you rarely see them getting the kind of joint or muscular injuries that humans get!
Getting Started
Your chiropractor is a great resource for functional stretches specific to your needs. Be sure to ask about a customized flexibility program at your next visit.
Doctor Weir is a local bellevue chiropractor. You can call his chiropractic clinic at 425-635-0495.