There are 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?
However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance, and optimize functional movement in daily life. . Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week.
How can you include an effective flexibility workout in your fitness program? Here are some guidelines:
Think in Terms of Serious Flexibility Training, Not Just Brief Stretching.
One or two quick stretches before you work out is better than nothing, but it is not ideal. All the more, a few generic stretches may not be what your particular body is needing right now. The more time you put in to stretching the more benefits you will see. As a chiropractor I daily put together specific stretching programs for my patients.
Consider Your Activities.
What activity are you stretching for? Golf, running, tennis, or maybe skiing? What about your daily activities? Are you bending all day, or sitting at a desk? Functional flexibility training helps you become more stable in every activity you perform. Finding the perfect flexibility program takes this all into account and finds the areas of your body that are most in need of stretching.
Pay Special Attention to Tight Areas.
Often the shoulder, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you take the time to figure out your tight muscles groups you may be overstretching.
Listen to Your Body.
Stretching is an individual thing. Pay attention to your body's signals and don't push too far. Avoid bouncing or jerking movements to gain momentum; this approach can be dangerous.
Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. As always, elderly adults, pregnant women and anyone with injuries need to take special precautions.
Get Creative.
Varying your flexibility training can help you stick with it. 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 you are relaxed, you will be more responsive to your flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. Other great resources for you may be a yoga class or pilates instructor. 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. Many Olympic and professional athletes rely on flexibility training for peak performance.
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
As a chiropractor I would be glad to help you develop you stretching routine. Be sure to ask about a customized flexibility program at your next visit.
However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance, and optimize functional movement in daily life. . Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week.
How can you include an effective flexibility workout in your fitness program? Here are some guidelines:
Think in Terms of Serious Flexibility Training, Not Just Brief Stretching.
One or two quick stretches before you work out is better than nothing, but it is not ideal. All the more, a few generic stretches may not be what your particular body is needing right now. The more time you put in to stretching the more benefits you will see. As a chiropractor I daily put together specific stretching programs for my patients.
Consider Your Activities.
What activity are you stretching for? Golf, running, tennis, or maybe skiing? What about your daily activities? Are you bending all day, or sitting at a desk? Functional flexibility training helps you become more stable in every activity you perform. Finding the perfect flexibility program takes this all into account and finds the areas of your body that are most in need of stretching.
Pay Special Attention to Tight Areas.
Often the shoulder, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you take the time to figure out your tight muscles groups you may be overstretching.
Listen to Your Body.
Stretching is an individual thing. Pay attention to your body's signals and don't push too far. Avoid bouncing or jerking movements to gain momentum; this approach can be dangerous.
Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. As always, elderly adults, pregnant women and anyone with injuries need to take special precautions.
Get Creative.
Varying your flexibility training can help you stick with it. 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 you are relaxed, you will be more responsive to your flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. Other great resources for you may be a yoga class or pilates instructor. 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. Many Olympic and professional athletes rely on flexibility training for peak performance.
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
As a chiropractor I would be glad to help you develop you stretching routine. Be sure to ask about a customized flexibility program at your next visit.
About the Author:
Doctor Michael Weir's chiropractic chiropractic center can be found at 2112 116th Ave NE, Suite A, Bellevue WA, 98004.
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