Flex & Stretch

The question is stretching? The answer is yes you should!

One of the most common over looked areas of of physical fitness is simple flexibility.

The most effective stretches are performed slowly, and held for 15-30 seconds.

Performing the stretch slowly avoids excessive activation of the muscle and resultant muscular contraction. Holding the stretch allows time for the muscle to adapt to the new muscle length, and eventually, to achieve greater lengths.

Begin with Active Stretching (Dynamic Stretching).

This motion mimics the activity that you are going to be using the muscle perform. If you are going to be running or jumping, then begin with small mild leg swings and work your way up to full range of motion. The same is true for upper body motion. This type of stretch serves best after a warm-up and before you perform your activity or work out.

End with Passive Stretching (Static Stretching).

This type of stretch involves holding it in a position and keeping it steady for a period of time, to allow the muscle to relax. It relieves spasms and muscle fatigue that can follow an exercise period or any excessive muscle use.

BREATHING

It is imperative that you breath! I know this sounds common place, but we forget to do it. Oxygen is a major part of the stretching process. When you stretch, breath deeply and relaxed as well.

There are more intense levels of stretching that involve using isometric stretching that are best done with a trainer or for certain a partner in many cases. Refrain from bouncing motions or forced motions when stretching this causes more damage than assistance. Your body will tell you when it has had enough, LISTEN!

PRACTICE

In the course of your day...

Take about 5 minutes and do the following:

1. Roll your wrist moderately about 5 times

2. Roll your elbows in the same manner

3. Roll your shoulders (back and forward)

4. Roll your neck each direction 5 times

5. Roll at your waist all the way around 5 times.

6. Roll your knees. This feels crazy but it works.

7. Roll at your ankles.

This will help to get your body jump started in the morning, and in the afternoon it helps to relieve places where tension can build up.