Most people who exercise fail to spend time stretching their muscles. The cool down phase of your exercise program is a great time to stretch. Basic stretches would include those for the legs, hips, lower back, shoulders and neck. Stretches can be held for 30 seconds during which time you maintain the stretch while you inhale and you deepen the stretch while you exhale. The movement should not cause pain or discomfort. Don’t stretch cold muscles. Warm them first by gentle exercise such as walking. Women tend to be more flexible than men, and inactive people of both sexes are less flexible than active ones.
Improving your flexibility will enhance your ability to engage in sports, general exercise, and daily tasks without unnecessary risk of injury. For example, tight hamstrings in the legs appear to be one major cause of low back pain. Stretch the major muscle groups such as the legs and back prior to a specific muscle such as the bicep in the upper arm. Most individuals perform static stretches in which a muscle is gradually moved through its full range of motion in a controlled fashion.
There are several kinds of stretches which include ballistic or bouncing stretches, and PNF techniques which combine contracting and relaxing opposing muscle groups. PNF is often done with a partner. Static stretches are the safest one for the infrequent exerciser to perform. There are numerous books available which picture stretches for each muscle group. Classes such as yoga and Pilates are great for flexibility and balance and promote muscle strength as well as proper breathing techniques. Stretching muscles appropriately leads to greater flexibility and helps prevent injuries. Take the time to perform some gentle stretching and realize the benefits of enhanced performance as well as decreased muscle soreness after exercise.
Article by Bob McDowell, Certified Personal Trainer.
