FLEXIBILITY EXERCISE
You probably know what it means when someone says they are flexible. It usually means that they can reach down and touch their toes or bend deeply into a squat. But the definition of flexibility is more complicated than simply being able to do a single stretch.
Stretching may not be the most exciting part of working out, but doing flexibility work is just as important for a well-rounded fitness routine as strength and cardio work. Incorporating some stretching exercises into your workout schedule will help you improve flexibility, reduce tightness, and ultimately, make your workouts more efficient and safe.
Trivia: Flexibility Exercise
Range of Motion (ROM)
That means that each joint and each group of muscles in your body might have a different range of motion (ROM) or a different level of flexibility. Some areas of your body may be very tight, meaning that the muscles feel short and restricted.
Some areas of your body may feel very loose and you may be able to lengthen and move those muscles freely.
Types of
Flexibility
Exercise
Static
Stretching
Stretching muscle without moving. Move into a position that lengthens a target muscle and hold the position for 15-60 seconds. It's best to remember to breathe as you hold each stretch.
Dynamic Stretching
Combines stretching with movements. Move in and out of a position that lengthens a target muscle. Dynamic stretches often involve a gentle bouncing movement and are sometimes called ballistic stretches.
Example: Static Stretching
Biceps Stretch
This stretch targets your biceps as well as the muscles in your chest and shoulders.
Butterfly Stretch
This stretch targets your inner thighs, hips, and lower back.
Head-to-knee Forward Bend
This stretch for the muscles in your back, groin, hamstrings, and calves.
Cobra Pose
This stretch helps to relieve tightness in your abdominals, chest, and shoulders.
Example: Dynamic Stretching
1
Warming Up
•Hip circles
•Lunge with a twist
•Arm circles
2
For Runners
•Large arm circles
•Leg pendulum
•Jog to quad stretch
3
For Upper Body
•Arm swings
•Spinal rotations
Tips for Safe Stretching
Hold the stretch for 10-30 seconds and repeat each stretch 3-5 times. Remember to breathe normally during each stretch.
A stretch should always be smooth and slow, never jerky or bouncy. This can cause muscles to tighten and may result in injuries.
Always keep your joints slightly bent, never “locked” in a straight position. This can cause injury.
As you become more flexible, try reaching farther in each exercise. A mild pulling feeling during a stretch is normal. Sharp or stabbing pain or joint pain means you should stop, you're stretching too far.
Why are some people more flexible?
Age
Always keep your joints slightly bent, never “locked” in a straight position. This can cause injury.
Bone Size and Structure
The larger your bone diameter, the less flexible you’re likely to be
Connective tissue
Degree of elasticity of the tendons and ligaments
Body bulk
The bigger your body, the harder it is to get into flexible positions
Fewer Injuries
Great Strength
Once you develop strength and flexibility in your body, you’ll be able to withstand more physical stress, which will reduce your chance of getting injured during physical activity.
Less Pain
Improve Physical Performance
When your muscles are looser and less tense, you’ll experience fewer aches and pains.
Positive Mind
Improve Posture and Balance
The physical benefits can extend to a relaxed state of mind. You may find it easier to unwind once your body feels better.
Benefits of Flexibility
This ensures your muscles will have the right amount of tension so that they’re strong enough to support you and your movements, allowing you to become more physically fit.
Once you increase your flexibility to allow greater movement in your body, you’ll be able to perform better physically
When you focus on increasing muscular flexibility your posture is likely to improve. Your body allows you to have proper alignment and correct any imbalances.
QUICK INFO
Some people are afraid to exercise after a heart attack. But regular physical activity can help reduce your chances of having another heart attack.
The AHA published a statement in 2014 that doctors should prescribe exercise to stroke patients since there is strong evidence that physical activity and exercise after stroke can improve cardiovascular fitness, walking ability and upper arm strength.
If you’ve had a heart attack or stroke, talk with your doctor before starting any exercise to be sure you’re following a safe, effective physical activity program.
References
●https://www.self.com/gallery/essential-stretches-slideshow
●https://www.heart.org/en/healthy-living/fitness/fitness-basics/flexibility-exercise-stretching
●https://www.livescience.com/55325-flexibility-exercise.html
●https://www.verywellfit.com/flexibility-definition-and-examples-3496108