Flexibility - one of the key fitness fundamentals which most ignore
Visit most gyms and you will probably see most gym users spend the majority of their
time on machines for cardio or resistance training which is good..
However, most of these people will often spend little to almost no time on stretching before or after working out.The people who regularly attend yoga classess are the most likely to be an exception to the rule.Generally though the overall importance of stretching appears to have been lost in today's society.
I frequently have to grin when I see individuals hold a "stretch" for a few seconds and believe that should be enough.O.K it is a little better than doing nothing but not by much!
Working at a desk all day doing paperwork is 1 of the worst things we can do with our bodies.Unfortunately, that effects our posture and results in our muscles shorten and stiffen up over our lifetime
So stretching should not just be something the population thinks that elite athletes should be doing, but something we should all be doing regardless of our current activity level (unless your doctor instructs you not to for some reason).
Fexibility could be defined into two basic groups - static and dynamic.Static, as the title suggests, is when a muscle is stretched for a short period of time.You may have seen this referred to as passive stretching.The other type,called dynamic,is stretching involving movement of the muscle gradually increasing range, speed or both.
Stretching has many benefits including:-
- Improves Posture
- Reduces muscle tension
- Blood circulation is increased
- Reduces muscle soreness
- Helps prevent injury during exercise
- Muscle definition is improved
You can do stretching literally in any location with no equipment,just ensure you have something on your feet if you are stretching on a shiny floor.I suspect a fair number of you reading this will say you've little time to stretch, but think about the time you spend watching tv in the evening?Some people I know spend their evenings watching tv in yoga positions!Using the time they already have they get two things done at the same time.
Before beginning to stretch it is suggested to warm-up first.Most stretching classes begin with moves to get the blood flowing around your body.It is after all easier to stretch a warm muscle than a stone cold and stiff one.I would recommend some simple moves like lunges if you are stretching at home to get your muscles warm, even cycling for five mins can help to get the blood flowing.
If classes are not your thing I will explain some basic stretches below.What I would advise is going on to YouTube and searching for "yoga stretches" or "body stretches" or something similar.You will soon be able to put together your own routine.If it has been many years since you have done any stretching progress might be slow,but please persist with doing a regular routine.We are all new to some things in life and as a result might not be good at it straight away, but please stick with it.
The Upper back and shoulders:-
Floor slides - lie on the floor with your knees bent to about 45 degrees and your feet flat on the floor. Place your arms with a 90 degrees bend in each so they are in line with your shoulder and flat on the floor. Now move your arms above your head BUT keeping your arms flat on the floor. This is a good stretch for your shoulders.
For your back:-
Lie on your back, bring both knees up and towards chest.Place hands behind knees and gently pull both legs towards chest, stretching back muscles. Hold this stretch until you notice the tension in your back muscles starting to ease.
Legs:-
Sitting on the floor with your legs extended. Pivoting at the waist slowly reach your hands forwards and grab your legs and feet. It is extremely important with this one NOT to round your shoulders.
I hope this article has been useful to you and you will come up with your own stretching routine.
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Flexibility - one of the key fitness fundamentals which most ignore
By: Sylvester Anthony
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