Flexibility – The Forgotten Fitness Fundamental

If you stop the average person on the street or in the grocery store and ask them “What does it mean to be fit?” or better yet “What are the five components of physical fitness?” you’ll get quite a variety of answers. Some will say aerobic health, strength training or even endurance are key components of physical fitness. And those are three of the five components of physical fitness, but almost no one will mention flexibility.

Why is it that the average person does not think of flexibility as a key component of physical fitness? And when you tell them that flexibility and body composition are the other two fitness fundamentals they are completely surprised. Part of the answer lies in the lack of proper education about fitness and part in the emphasis placed on aerobic and strength training by most fitness programs and products. Now don’t get me wrong, I am not saying that aerobic and strength training are not an important part of a well rounded physical fitness program – they are. However, when most people think of flexibility and stretching they only remember it as something that’s recommended before and after an aerobic or strength training workout. And, if you ask people, most will say they don’t follow the recommendation.

So, why is flexibility important in and of itself? Before I answer that question why don’t we answer the question – “What is flexibility?”  Flexibility is the ability of a limb to move freely about a joint through a full range of motion. Range of motion is specific to each joint and dependent upon: (1) Strength of the muscles surrounding the joint, (2) joint surfaces and the degree of movement required for the joint to function, and (3) muscles, tendons, ligaments and connective tissue associated with limb movement around the joint. In addition, genetics, gender and body type are factors that can impact an individuals range of motion.

There are two basic types of flexibility – static and dynamic. Static flexibility is what most of us think about when pondering flexibility or stretching exercises. Static stretching involves holding a muscle in a stretched position for a short period of time (usually between 10 and 60 seconds depending on current flexibility and the muscle group being stretched). Dynamic stretching refers to the speed attained within a range of motion during a physical performance. Examples include swinging a golf club, throwing a baseball or performing a martial arts kick.

Let’s answer the question – “Why is flexibility important?” Increased flexibility through proper stretching techniques provides a host of benefits including:

(1) Reduced muscle tension and relaxing the muscles
(2) Improve oxygen flow and intake of essential nutrients
(3) Improved coordination
(4) Helps in managing stress
(5) Increases blood circulation
(6) Improves your posture
(7) Helps to alleviate lower back pain
(8) Reduced potential of injury during physical activities
(9) Reduced muscle soreness

You may think that only athletes need to increase their flexibility. And if you do, you couldn’t be more wrong. The average person sitting behind a desk all day with little or no physical activity will receive the maximum benefits from increased flexibility through a program of regular stretching. So are you ready to get started with a regular stretching program? Fantastic – I knew you would say yes.

One of the great aspects of stretching is there is no equipment to buy. In addition, you can perform stretching exercises anywhere: at the office, waiting for the bus or at home. If you belong to a health club find out if they have any classes designed to increase your flexibility – I’m sure their answer will be yes. A couple of the most recognizable exercise programs that will increase your flexibility are Yoga and Pilates. But you don’t have to belong or join a health club to incorporate a regular stretching program into your routine.

So let’s get started. First, you should always warm-up before any physical activity and that includes stretching. Now hold on, isn’t stretching considered warming-up? Let me ask you this question – is it more effective to stretch cold tense muscles or warm loose muscles? Now you understand. Your general warm-up should elevate your body temperature – if your starting to sweat that is a good indication that you’re ready for your stretching routine. A few examples are jumping jacks, skipping rope or running in place.

The main four muscle groups you should incorporate in your stretching routine are: (1) shoulders and chest, (2) abdominals and back, (3) hips, and (4) legs. Here are a few examples of each group:

Shoulders and Chest:

(1) Begin from a standing position with arms extended to side at shoulder level. While keeping your thumbs pointed up, extend arms backward. Hold position for 5 to 10 seconds.
(2) While seated clasp hands together behind lower back, palms up and thumbs pointed down. While bending over from the waist, slowly pull arms up and towards your head. Hold 5 to 10 seconds.
(3) While standing or seated, extend arms and clasp hands together in front of your body palms outward. Press forward until should and back are rounded. Hold 5 to 10 seconds.

Abdominals and Back:

(1) While lying on your back, bring both knees up and towards chest. Place hands behind knees and gently pull both legs towards chest, stretching back muscles. Hold until you can feel muscles relax and tightness subside. May hold as long as a minute.
(2) From a standing position with your arms above your head, grasp wrist of arm on side being stretched, and slowly bend torso to opposite side that is being stretched. Return to starting position and stretch opposite side.

Hips:

(1) Lie on your back with legs extended. Bring one knee toward chest at a 90 degree angle. Using your opposite hand, pull leg over the other leg and towards the floor.
(2) Lie on your back with knees bent and your feet flat on the ground. Cross one leg so that the ankle is resting on the knee of the other leg.
(3) Kneel on the ground with toes pointed straight back. Move one leg forward until knee of forward leg is directly over ankle of forward foot. Without changing positions of either leg, lower front of hip downward.

Legs:

(1) Sit on ground with your legs extended. Bending at waist slowly reach you hands and grab your legs.
(2) Lie on ground with your legs extended. Bring one leg towards chest grasping back of leg and slowly pull leg towards chest.

Improving your flexibility takes time. For maximum benefit your stretching routine should be performed on a daily basis. However start off slow (3 to 4 times a week) and never stretch to the point of feeling pain.