Stretching to Increase Flexibility

By Pankil shah

Flexibility is defined as the range of motion (ROM) around a joint. Within each joint there is an optimum ROM necessary for peak performance. Factors that affect flexibility include:

1. Age - As we age, our joints loose some of their flexibility.
2. Inactivity -Causes joints to loose their flexibility because connective tissue shortens.
3. Gender - Women tend to be more flexible than men. (Many experts believe that women are genetically designed with a greater range of flexibility for childbearing purposes.)
4. Body Type and Strength Training - Flexibility is specific to each individual because everyone has a different muscle structure, joint structure and genetic composition.

The good news is that with training (stretching), your degree of flexibility can be increased. Other benefits of stretching include:

• Reduces muscle soreness
• Reduces the risk of injury
• Improves relaxation (both physical and mental)
• Reduces stress

There are many different methods of stretching. Most experts recommend using the Static Stretching method. To use this method, you slowly position yourself in the stretch until you feel tension in the muscle (not pain). Once you're in the position, you should hold the stretch for 10 to 30 seconds without bouncing. Bouncing (Ballistic Stretching) actually causes the muscle to contract - this is called the Stretch Reflex. The possibility for injury and muscle soreness are increased by using this type of stretching technique.

The amount of time you spend stretching depends upon your current level of fitness. Select your fitness level from the 3 alternatives listed below by pointing and clicking. IF YOU HAVE A MEDICAL CONDITION (such as a herniated disc, torn muscle, sprained ankle etc...) CHECK WITH YOUR DOCTOR PRIOR TO BEGINNING A FLEXIBILITY PROGRAM. There are stretching exercises that you should not do.

Fitness Level 1 - You never or rarely stretch
Fitness Level 2 - You occasionally stretch most of the major muscle groups
Fitness Level 3 - You always stretch the major muscle groups

Remember, you can be aerobically fit or have incredible muscular strength, but if you are not currently in a stretching program, your stretching fitness level will be 1. While stretching is critical to athletes of all fitness levels, it is an area that is often neglected. Weight lifters who have begun stretching programs have found that they can actually lift more weight. Runners, aerobic participants and other athletes have found that stretching not only makes them feel better, but it also helps them remain injury free.

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