When it comes to the Big Three of exercise - cardiovascular, strength and flexibility training - it's pretty clear which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring.
However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance, and optimize functional movement in daily life. . Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week.
How can you include an effective flexibility workout in your fitness program? Here are some guidelines:
Take It Serious! No Short Stretching Sessions!
Squeezing in one or two quick stretches before or after a workout is better that nothing, but this approach will yield limited results. What's more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you'll experience. A qualified chiropractor, personal trainer, physical therapist or health professional can design a functional flexibility program specifically for you.
Consider Your Activities.
Are you a golfer? Do you ski, run or play tennis? What about your daily activities? Are you bending all day, or sitting at a desk? Functional flexibility improves the stability and mobility of the whole person in his or her specific environment. Finding the perfect flexibility program takes this all into account and finds the areas of your body that are most in need of stretching.
Pay Special Attention to Tight Areas.
Often the shoulder, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you take the time to figure out your tight muscles groups you may be overstretching.
Listen to Your Body.
Every one is very different in what their bodies need. Listen to your body and don't go too far. Do not use jerking or bouncing movements as this can strain the muscles.
Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. As always, elderly adults, pregnant women and anyone with injuries need to take special precautions.
Get Creative.
Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching.
Warm Up First.
Don't forget to warm up your muscles before you begin. Walking briskly for 10 to15 minutes is a simple way to do this.
Find a Flexibility Class That Works for You.
Classes that include stretching are becoming more popular and more diverse. Some might even combine the cardio and strength components of the work out, and others may keep the focus on the stretch.
Stretch Your Mind and Body.
Did you know that your emotional state may affect your flexibility? If you are relaxed, you will be more responsive to your flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. Other great resources for you may be a yoga class or pilates instructor. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness.
It's Not Just for Wimps.
Forget the idea that stretching is just for elderly, injured or unconditioned people. All professional and Olympic athletes rely heavily on their flexibility training to stay at the peak of their game.
Do It Consistently.
As with any exercise, stretching for a few weeks then scrapping it is not going to help you. Make stretching a part of your daily routine. Great examples of stretching is our cats and dogs, they are constantly stretching after not moving, and you don't see them getting all of the injuries that we get!
Getting Started
As a chiropractor I would be glad to help you develop you stretching routine. Just ask and we can start working on it right away.
However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance, and optimize functional movement in daily life. . Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week.
How can you include an effective flexibility workout in your fitness program? Here are some guidelines:
Take It Serious! No Short Stretching Sessions!
Squeezing in one or two quick stretches before or after a workout is better that nothing, but this approach will yield limited results. What's more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you'll experience. A qualified chiropractor, personal trainer, physical therapist or health professional can design a functional flexibility program specifically for you.
Consider Your Activities.
Are you a golfer? Do you ski, run or play tennis? What about your daily activities? Are you bending all day, or sitting at a desk? Functional flexibility improves the stability and mobility of the whole person in his or her specific environment. Finding the perfect flexibility program takes this all into account and finds the areas of your body that are most in need of stretching.
Pay Special Attention to Tight Areas.
Often the shoulder, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you take the time to figure out your tight muscles groups you may be overstretching.
Listen to Your Body.
Every one is very different in what their bodies need. Listen to your body and don't go too far. Do not use jerking or bouncing movements as this can strain the muscles.
Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. As always, elderly adults, pregnant women and anyone with injuries need to take special precautions.
Get Creative.
Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching.
Warm Up First.
Don't forget to warm up your muscles before you begin. Walking briskly for 10 to15 minutes is a simple way to do this.
Find a Flexibility Class That Works for You.
Classes that include stretching are becoming more popular and more diverse. Some might even combine the cardio and strength components of the work out, and others may keep the focus on the stretch.
Stretch Your Mind and Body.
Did you know that your emotional state may affect your flexibility? If you are relaxed, you will be more responsive to your flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. Other great resources for you may be a yoga class or pilates instructor. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness.
It's Not Just for Wimps.
Forget the idea that stretching is just for elderly, injured or unconditioned people. All professional and Olympic athletes rely heavily on their flexibility training to stay at the peak of their game.
Do It Consistently.
As with any exercise, stretching for a few weeks then scrapping it is not going to help you. Make stretching a part of your daily routine. Great examples of stretching is our cats and dogs, they are constantly stretching after not moving, and you don't see them getting all of the injuries that we get!
Getting Started
As a chiropractor I would be glad to help you develop you stretching routine. Just ask and we can start working on it right away.
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