Flexibility - one of the key fitness fundamentals which mostpeople ignore

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Visit most gyms and you will probably notice most gym users spend the majority of their time on machines for cardio or resistance training which is great..

That said these same people will take hardly any time on stretching.Those gym users that 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 very often have to grin when I see people hold a "stretch" for 5 seconds and conclude that should be enough.O.K it is a little better than doing nothing but not by much!

Sitting at a desk all day is one of the worst things we can do with our bodies.Unfortunately, that effects our posture and ends in our muscles become shorter and stiffen up over the years.

So stretching ought to not just be something the population believes that elite athletes should be performing, but something we should all be doing regardless of our present activity level (unless your doctor instructs you not to for some reason).

Fexibility can be defined into two basic groups - static and dynamic.Static is when you stretch a muscle for a period of time,typically 30 seconds or more.This can also be called passive stretching.Dynamic stretching involves moving your muscles you are stretching, increasing the range and speed, or both, as the muscle warms up.

Stretching has many benefits including:-

- Improves your posture

- Reduced muscle tension

- Blood circulation is increased

- Muscle soreness is reduced

- Potential for injury during physical exercise reduces

- Improved muscle definition

You can do stretching literally anywhere with no equipment,just ensure you have something on your feet if you are stretching on a shiny floor.Many of you reading this may say you have very little time for stretching, but you can perform it whilst you watch your favourite tv show.Friends of mine spend their evenings performing yoga stretches and watching tv at the same time!They get to do 2 things at once and not become behind with their favourite show.

You should always warm-up before stretching.If you look at a yoga class they often start with stretches to get the blood flowing a little.Cold muscles are somewhat harder to stretch than warm muscles.I would recommend some simple moves like lunges if you are stretching in the comfort of your own home to get your muscles warm, even cycling for 5 minutes can aid to get the blood flowing.

Classes are not necessarily for everyone so I will explain some simple stretches below.I suggest going onto YouTube and enter a search for stretching or something similar - there are some good instructional videos on there.I highly recommend you put together your own routine which will make you stay focused.If it has been many years since you have done any stretching progress might be slow,but please persist with doing a regular routine.Like anything, the more you practice the better and more range of motion you will experience.

For your shoulders and upper back:-

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 improving the flexibility of your shoulders.

Back:-

Lie on the floor on your back and bring both of your knees up towards your 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 straight out in front of you. Pivoting at the waist gradually reach your hands forwards and grab your legs and feet. It is extremely important with this one NOT to round your shoulders.

I hope you have found this article helpful and will include stretching into your lifestyle.

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Flexibility - one of the key fitness fundamentals which mostpeople ignore

By: Phillip Floyd

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