Stretching for Flexibility
Submitted by SharpHealth Team on Saturday 9th October 2010- The correct way to stretch.
- A few things to keep in mind.
- Stretches to get you started.
Do you care about flexibility? You should. Flexibility is important for all SharpMenbecause it helps prevent injuries, aids in maintaining proper posture, improves coordination and can even help your performance in sports and everyday activities. How do you achieve and maintain flexibility? Simply by stretching.
Check out these stretching basics and tips for thoroughly stretching all parts of your SharpBod:
Stretching the Right Way
There’s always a catch. In the case of stretching, that "catch" is that it must be done the "right" way in order to be effective and injury free. That’s right: although stretching and increased flexibility can help prevent injuries, stretching incorrectly can also cause them. One key to increasing your flexibility is to stretch on a regular basis, ideally once a day. You should also make it a habit to stretch both sides of your body from your head to your toes. Starting at your head and moving down your body may help you remember to stretch each specific muscle group.
Always warm up before you begin stretching exercises. If your muscles are warm, they will respond better and will be less susceptible to injury.
Plan to hold each stretch for a minimum of 10 seconds up to 30 seconds. Keep all your stretches "static." This means you slowly move into the stretch to the maximum point of tension (not pain!) and then hold the stretch. Release the stretch slowly and then move onto the next.
Never bounce while stretching. This can actually increase the possibility of injury because the muscle stretches and contracts almost simultaneously, and pulling a stretch too far can cause the muscle to tear.
Also Keep in Mind…
- You may want to focus extra attention on muscles you use when participating in certain sports. For example, if you are a baseball pitcher, you may want to do a few extra stretches for your shoulders and arms.
- Stretching after a tough Sharp workout can help prevent or decrease muscle soreness in the days following the workout.
- There are several factors that may influence your flexibility:
Age: As you get older, your muscles lose elasticity and become less flexible.
Gender: Men are typically less flexible than women.
Activity level: If you work out regularly, you are likely to be more flexible than a sedentary person.
Getting Started
Here are some stretches and the muscles they stretch to help get you started on that road to increased flexibility. You may want to periodically change the stretches you do to add variety to your flexibility training.
Neck: Looking straight ahead, press your right ear toward your right shoulder and hold. Be sure not to hunch your shoulders or turn your head. Return head back to center, upright position and repeat on the left side.
Biceps: Interlock your fingers behind your back, knuckles facing the ground. Straighten your arms and pull your hands back and down.
Triceps: Bring your right arm straight up so your bicep is close to your ear. Bend at the elbow, letting your hand fall behind your head. Place your left hand on the right elbow and pull back gently. Repeat stretch on left arm.
Chest: Place your hands just above your buttocks with your fingers pointing toward the ground (elbows should be bent). Bring your elbows closer together, holding at the maximum point of tension.
Trunk: Stand with your feet hip width apart. Reach overhead with your right arm and then reach to the left, bending sideways at the waist. Repeat on the left side.
Back: Sit with your legs crossed. Lean forward placing your lower arms on the floor. Reach your head as close to the floor as possible.
Hips: Lunge your right leg back with your left leg bent slightly. Flatten the hip flexor by tucking in your pelvis and your gluteals. Repeat with left leg.
Hamstrings: Sit with your legs straight and open in a wide "V". Bend forward towards your right leg and grasp both hands around your ankle or toes. Be very careful not to pull down too far to the point of pain. Repeat stretch on left leg.
Quadriceps: Bend your right knee, bringing your foot toward your butt. Reach behind and grab your shoe around the laces with your right hand, and pull your foot in close to the back of your body. Repeat with left leg. (You may want to hold onto a chair or a wall for balance.)
Calves: Lunge your right leg back, bending your left leg. Shift your weight to your front leg and bend the back knee slightly until you feel tension increase in your calf muscle. Hold and then repeat the stretch on the left leg.
Still not sure you can get started on your own? Invite Karen Voight into your living room and get stretching with her in her video Pure and Simple Stretch.
A Final Note on Stretching
Unfortunately, you can’t simply learn a few stretches and expect your flexibility to increase overnight. First, you must keep in mind that increased flexibility will take time. The changes are very gradual, so be patient.
Once you have reached a satisfactory point of flexibility, don’t stop stretching. Your gains can be lost quickly and your muscles will revert back to their state of inflexibility.
This article last updated on Saturday 9th October 2010