Flexibility
FLEXIBILITY
Flexibility and stretching is an integral part of a well-rounded fitness program and workout routine. Regardless of your age, fitness level, or workout experience, the benefits of stretching and good flexibility are attainable for everyone. Some of the health and fitness benefits include:
- Improve recovery time
- Decrease soreness
- Decrease risk of injury
- Reduce muscle tension
- Improve blood circulation
- Increase range of motion
- Improve posture
- Reduce low back pain
- Maximize athletic performance
- Reduce stress, anxiety and fatigue
Designate 5-10 minutes before and after each workout to stretch the muscle groups that you train that day. Be sure to do a proper warm-up of at least 5 minutes—more if necessary—so that you can maximize the benefits of stretching. Each stretch should be held between 20-30 seconds with slow controlled breathing throughout each stretch. Repeat muscles and specific areas that are tighter and/or need additional attention.
When stretching, you should feel slight tension in the muscles that you’re targeting only. Use a range of motion that you are comfortable with—stretching should only elicit mild discomfort, not pain! Avoid bouncing or fast, ballistic movements as they can cause microtears in muscles leaving them more prone to pain and developing scar tissue.
