Feature Articles: Exercise
Flexibility and StretchingMelissa Bess, Regional Nutrition and Health Specialist in Camden County, University of Missouri Extension |
The most overlooked component of an exercise or fitness routine is flexibility and stretching. Most individuals concentrate on aerobic activities and strength or weight training activities, but skip the flexibility part. It takes very little time to include flexibility activities in your routine and are just as important as aerobic activities and strength training.
Flexibility relates to the range of motion of a particular
joint and is different for all joints. For example, a person can have
good shoulder flexibility and poor hip flexibility. The
flexibility of a particular joint depends on many things,
such as tightness or the ligaments, tendons, muscles, and
the shape and size of the bones in that particular joint.
Good flexibility involves being able to stretch, bend, and
twist, without any stiffness, aching, or pain.
Flexibility decreases with age, so it is
important to spend time enhancing and working on flexibility
by doing simple stretches daily or a few times a week. You
are never too old to work on increasing flexibility.
In fact, stretching can help normal activities of daily living become
easier, such as reaching up high to get something from a
shelf, getting in and out of the car, or getting up and down
from the floor or a chair.
Stretches that work the upper body and lower body are
essential in a fitness routine. Stretches can be done before
or after an exercise routine, on their own, or after the
activities have been done. You should
always do some warm-up before stretching. Stretching a muscle that
hasn’t been warmed up could cause an injury. Stretches can
be done in the morning, after sitting for long periods of
time, or any other time, as long as a quick warm-up is done
prior to stretching.
Stretches should be held for 20-30 seconds. If that
seems too long, try holding each stretch for 10-15 seconds
and then do the stretch again one more time. The longer you
can hold a stretch, up to 30 seconds without bouncing, the
more effective it will be. Stretches should not cause any
pain, but you should be able to feel a slight pull or a
discomfort. Remember to relax and breathe. Stretch
both sides of your body equally and include stretches
for your shoulders, arms, back, thighs, calves, hands, and
neck.
You can do simple stretches for your wrists, arms, hands, or
neck while sitting at your desk or while watching
television. These activities are good for getting the blood
pumping and making you feel energized and less tense.
If you aren’t sure which stretches to do, there are many
websites available with pictures. Make sure the website is
either from a reputable organization, a hospital, or a
university. They will only recommend safe stretches and
avoid the unsafe ones. Your local Extension office will be
able to help you find information on stretching, or click on
the links below.
Start the day with a stretch and enjoy increased flexibility!
Stay Strong Stay Healthy Stretching Poster
Last update: Tuesday, May 05, 2009
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