Developing a healthy range of stretch allows
us to move with a greater extent of motion and keeps muscles limber and
responsive to our daily activities. Although stretching is
associated mostly with dancers and gymnasts, everyone needs fitness flexibility.
There are two kinds of flexibility. One is static flexibility which
is the capacity to move a joint through its full range of motion.
The other is dynamic flexibility which results in having responsive muscles
which are conditioned for their elastic properties in order to move a joint
through its full range of motion. Both types of flexibility require
stretching.
There are many benefits of stretching
which include movement function, reduced muscle tension, enhanced relaxation,
improved posture and coordination and delay of physical deterioration as
you age. Adequate flexibility may prevent injuries associated
with activities that move the joints beyond the normal range of motion.
It also improves your breathing, increases emotional balance and mental
clarity, and stimulates circulation and blood oxygenation.
There are several fitness classes
that offer flexibility. Not only can stretching and flexibility be
found at the end of an aerobic class, but also there are classes designed
specifically to improve your flexibility. Some of these classes include
yoga,
dance therapy conditioning, and
Pilates
or
mat science. These flexibility classes focus on increasing
a balance of strength, flexibility and grace which trains the body and
mind through the use of flowing movement and breath.
To insure quality training for flexibility
you need to remember to use stretch positions that are safe for the joints.
Be aware of body alignment while stretching. Stretch until you feel
a mild tension but not a pain in the muscle. Avoid discomfort around
the ligaments of the joints. Hold stretches for 30-60 seconds and avoid
bouncing. Do not hold your breath, concentrate, and create a relaxed
mental state. Stretch when the body is warm. The best results
occur when the muscles are warmed up. It is also important to stretch after
your cooldown at the end of an exercise program. Incorporate stretching
into your exercise program at least three days a week and up to seven days
a week.
