Flexibility is the ability of your joints to move freely in a wide range of motion. Stretching exercises can help improve or maintain flexibility.
Flexibility can deteriorate, especially if you have a sedentary lifestyle. A lack of flexibility makes normal daily activities more difficult to do, leading to reduced mobility over time. Stretching our muscles regularly will help avoid loss of mobility.
Improved flexibility can reduce the incidence of low back pain, a common affliction as we age. In addition, a flexible muscle is much more efficient at absorbing shock, reducing the stress on our joints from high impact activities like brisk walking or running. And the injury risk, in general, lowers with increased flexibility.
Stretching is most beneficial after you’ve finished exercising, or doing any type of physical exertion. Your body temperature rises during activity, and warm muscles are less likely to be injured while they are being stretched. Many incorrectly believe stretching before activity is considered a warm-up. But stretching does not raise body temperature or increase blood circulation to prepare for physical exertion, therefore it is not considered an adequate warm-up. Stretching after the workout is also an opportunity to coax your muscles to relax after the stress of physical activity. And a relaxed muscle is less likely to cramp later on.
If you choose to stretch for flexibility purposes before physical activity, it is best done following a brief warm-up of a non-stop activity that increases your heart rate (a brisk walk or riding a stationary exercise bike).
However, it’s fine to gently stretch even when you’re not “warmed up,” such as at your computer in the middle of the day. You won’t have as great a range of motion as after a workout when your muscles are warmer, so take it easy and avoid overstretching – which could cause injury.
Stretching for five to 10 minutes three days per week (particularly after you exercise) is sufficient to improve your flexibility. As you stretch, breathe comfortably and avoid overstretching – listen to your body and work within your own range-of-motion limits. Static stretching is the more common stretching technique used for improving flexibility.
This involves a slow, gradual lengthening of a muscle, without any bouncing movements.
Avoid stretching to the point of pain; you should be stretching to relax the muscle. Hold each stretch for at least 15-30 seconds and repeat the stretch two to four times.
Stretching is a relaxing and rejuvenating activity that can prepare your body for daily physical challenges.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.