Fitness Flexibility

Flexibility is one of the most overlooked components of fitness. Unlike the gymnast or dancer who moves her limbs with such ease, we have trouble just bending over to pick up the newspaper. Well, this article wonât make you a Stretch Armstrong overnight, but it will start you on the range of motion road to fitness!

Flexibility is defined as the capacity to move a joint throughout its full range of motions (ROM). The most common examples of lack of flexibility are tightness felt behind the knees and low back when you bend at the waist; and tightness felt in the calves when we do an achilles tendon (heel cord) stretch.

Factors affecting our flexibility (or lack there of) are:

1. The joint structures (bones, ligaments) we are born with.
2. Connective tissue surrounding a joint or muscle.
3. Stress and muscular tension.
4. Injury, pregnancy (relaxin hormone) and age.

Stretching Guidelines

1. For best results, stretch when the body is warm. Your muscles and tendons are a lot like Tupperware when heated... They both are more likely to bend and stretch! Just 5-10 minutes spent working up a sweat goes a long way towards successful stretching! Also do stretching for your cooldown at the end of exercise.
2. Hold the stretches 30-60 seconds. Avoid bouncing and pulsing because they elicit a stretch reflex which can tear the muscle.
3. Stretch until you feel a mild tension but not terrible pain in the muscle.
4. Use stretch positions that are safe for the joints. Handouts are available at either Fitness Center.
5. Keep your program simple, regular, and painless. Incorporate stretching into your exercise program 3-7 days/week.