4 Exercises to Increase Your Flexibility

Many people practice both cardio and strength training routines as part of their fitness plan, but fail to include exercises that would increase their flexibility. Not only does being more flexible benefit you in the gym by lessening your risk of an injury and increasing joint range of motion, it also helps you in your daily life, such as allowing you to easily bend over and tie your shoes.

Stretching is one of the best ways to get back or increase flexibility. There are two types of stretching – static and dynamic. Your fitness routine will generally dictate when each type is performed. Generally speaking, static exercises are done after a workout as a cool down, where dynamic exercises are done after a warm-up but before a workout to get you loosened up. With either type of stretching, you don’t want to stretch cold muscles, as this can lead to an injury.

Static Stretches

In this type of stretching, a muscle is slowly stretched and then held in the stretched position for several seconds before relaxing. If done properly, there is a low risk of injury, making it one of the safest forms of stretching.

(Image courtesy of Ambro at FreeDigitalPhotos.net.)

A popular upper body muscle group to stretch is the shoulder. To perform the shoulder stretch seated or standing:

• Hold your right arm parallel with the ground and across the front of your chest.
• With your left arm grab your right arm just above the elbow and pull the stretched arm.
• Pull gently until you just start to feel the stretch.
• Hold for 30 seconds and then release.
• Repeat with the other arm.

A great lower body static stretch is the butterfly groin stretch. To start, sit on the floor with your back straight: 

• With the soles of your feet together, grasp your ankles and pull both of your feet towards your body; allow your knees to come up and out to the side.
• While still grasping your ankles, gently push your knees down towards the floor.
• You will feel the stretch along the inside of your thighs and groin.
• Hold for 30 seconds.

Dynamic Stretches

Dynamic stretching is stretching while in motion. The muscles that will be used in the upcoming workout are stretched, but are not held in the stretched position as they would be with static stretching.

One great stretching exercise for the lower body is forward lunges. To start:

• Keep your upper body straight, shoulders back and look straight forward.
• Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Ensure your front knee is centered over your ankle; your other knee should not touch the floor. 
• Push back with your front leg to the starting position. 
• Do 5 to 10 repetitions and then switch legs.

(Image courtesy of marin at FreeDigitalPhotos.net.)

To increase the flexibility in your back, do some side bends:

• Stand with your feet shoulder-width apart and arms straight in the air.
• Without moving your lower body, slowly alternate bending laterally to your left, back up and to the right as far as possible. 
• Do 5 to 20 repetitions in each direction.

Stretching is an important part of your fitness routine. Not only does it complete your fitness plan, but increased flexibility makes many everyday life tasks easier.

Check back Thursday for a great stretching routine to try!

Why You Need to Stretch

The body is flexible. Or, it is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You need to be able to zip the back of your favorite dress on your own. You must be able to reach that book you need off the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have a problem, and it's time for a stretching program.

An elderly man at stretching exercises in gym (Photo credit: Wikipedia)

What Is Stretching?

Stretching is simply the act of extending to full length the body or a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Properly Do Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in many normal daily activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly as part of a routine is very important.

Simple stretches can be done every day. They can be easily incorporated in your lifestyle and daily activities, and don't have to require a lot of time.

Stretching exercises can also be done while training or working out. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity - and also should be done after a workout as well.

There is actually an ideal length of time in stretching. It is best to do your stretching routine for about 10 minutes. This will give the body enough opportunity to move and flex all of the muscles, thus preparing it for more complicated and strenuous movements. Experts however would frown upon going much beyond 10 minutes. Stretching for 30 minutes or more can wear out the body and even over-stretch some muscles, causing soreness and tightness later - the exact opposite of what you want. (Forms of exercise that incorporate stretching, such as yoga, are exceptions - they provide alternating muscle contractions and stretches, which can be a great way to gain flexibility and strength at the same time.)

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly does stretching exercises, the length of the muscles and the tendons are increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move easily, way before an injury can take place. Range of movement is very important for overall physical fitness.

2. Increased Ability to Perform Skills
When you have a wide range of movement, you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve if you are already participating in one. Stretching in this aspect also allows you to have a more active lifestyle, which gives you a better chance of living a longer and healthier life.

 (Photo credit: Wikipedia)

3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension
If the muscles are given regular exercise and stretching, it is less likely that they will contract painfully, and can help loosen sore spots or knots. This can definitely help relieve you of any muscle pain or problems.

5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your self-awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move and stay active.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done hand-in-hand with a healthy diet. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep your body healthy and flexible. See below for some helpful stretching exercise resources.


Stretching Guidance:
    

Video - Stretching Exercises Before Running

These 8 stretches will help loosen up your muscles and joints before running or jogging. Stretching is important to help you avoid injury during your workout. This is a really quick video that just demonstrates the positions of each stretch - remember to hold each stretch for the full recommended length of time.

Now get your shoes on, get stretched, and go!

Stretching Exercises Before Running
www.WatchMojo.com shows you 8 important stretches that you should use before heading out on a run or jog.

Why Should You Warm Up Before Exercising?

It’s tempting to skip the warm up and go straight for the workout, especially when we’re short on time.  It may save time, but it’s not the best plan to stay safe.  While it may seem logical to go as hard as you can for as long as you can, this is not a good way to treat your body. 

Students Warm Up (Photo credit: Wikipedia)

A proper warm up helps increase muscle flexibility; meaning you’ll be able to stretch farther and will be less likely to overextend during your regular workout.   Warming up does exactly what it sounds like: it warms up your body.  This increases blood flow, slowly raises your metabolism, and raises the temperature of your muscles.  This makes sure they’re ready and prepared for a hard workout.  When your muscles are ready to go, your performance during the actual workout is improved.  This not only means you can beat out your competition more easily, it also means your body is doing more and functioning more efficiently; giving you the most from your workout. 

The best way to perform a good warm up is to do the activity you’re planning on doing at a lower pace.  For example, if you’re going for a run, run at half speed for 5 minutes, then ¾ speed for another 5 minutes before you get up to full speed.  If you play a sport and can’t “play slowly” for a few minutes, try doing a light workout with another activity.  Jog laps around the soccer field or run drills slowly before a game.  This will at least give your muscles some preparation for the coming activity. 

Chang-Hwa Bank Team do their warm up at 2006 Taipei 101 Run Up to prevent damage and accident. (Photo credit: Wikipedia)

It used to be that we were told to stretch before each exercising session to keep ourselves more flexible and injury free.  When muscles are more stretched out, you’re less likely to overextend them.  While the theory is correct, we are generally taught to do static stretches, which actually does little good before a workout.  You should try to include dynamic stretches which involve moving and using momentum to stretch without going beyond your normal range of motion.  Normal static stretches, like the kind you do in gym class, are great, but should be done on a daily basis, not just when you work out.

In addition to a warm up, you should also be sure to add a cool down to your workout as well.  Just do the opposite of a warm up and slowly bring yourself back down from extreme activity levels slowly.  Just like a warm up, you can best do this by performing your same activity at a slower pace.  You should also include stretching exercises in your cool down as well.

You may not want to bother with a warm-up because you feel you just don’t have the time to add it into your routine; however, if you work out hard a little less and warm up more, it can actually give you more time to work out in the long run.  A few minutes of warming up are nothing in comparison to the time you may have to skip working out because you’re injured.  A good warm-up is always a good idea, and can keep your exercise program from getting derailed by an injury. 

The Many Benefits of Stretching

In many exercise programs, be it weight lifting for building and toning muscles or cardiovascular exercises for increasing stamina and to lose weight, most people do not perform enough stretching exercises even though stretching exercises can be performed by anyone at any age unless that person has some physical restriction to stretch. What is worse, many people do not even stretch before and after exercising. Unknown to most people, stretching also has anti-aging benefits.

Benefits Of Stretching Exercises for Muscle Growth

Image via WikipediaStretching is an important aspect of exercising and should be a part of any exercise routine and program. There are many wonderful benefits when you perform regular stretching exercises. Stretching exercises not only help you to warm up and cool down before and after your workouts, it can and will actually help your muscles to grow bigger and stronger too. Don’t believe me? Then read on.

Stretching exercises help muscle growth because stretching lengthens your muscles and thus giving your muscle fibers a greater range of motion when lifting weights. So in effect, it recruits more muscle fibers and thus causing your muscles to grow stronger and bigger from your weight training.

By stretching your muscles after an intensive workout will reduce muscle soreness commonly known as DOMS (delayed onset muscle sore) which usually occurs a day after your workout.

Performing stretching exercises before your workout or before a physically demanding sporting activity will also decrease your chances of sustaining injuries and muscle cramps which will certainly destroy the joy of your activity.

When you stretch regularly, stretching exercises will help you gain agility which will make your daily chores much more pleasant and if you play sports, you will notice your agility is much better than others who do not stretch. This will put you in a more beneficial position against your opponents.

Anti-Aging Benefits Of Stretching Exercises

Image via WikipediaIf you are a baby boomer and age is catching up, this agility will make your life so much more pleasurable because you will be able to avoid stiff muscles and stiff joints unlike your peers who do not stretch. You will be more mobile, agile and suffering from less pain associated with aging and stiff body parts. These anti aging benefits from stretching regularly are priceless - benefits that money can never buy.

What's more, you can stretch anytime and anywhere as and when you like. Stretching exercises need not be limited to a pre- and post-workout activity. So start a stretching exercise routine soon and make it part of your everyday lifestyle. You will surely enjoy the pleasures and anti aging benefits that a regular stretching routine can bring you.

Good Exercises for Seniors

Who said that old age means you have to be bound to a chair? As an active senior, you are doing more good for your body than you know. Here are some ideas for the right exercises for your age.

Image via WikipediaExercising is good for us at any age. You can start right now and see the benefits in as little as a few weeks. Physical fitness can improve your balance, strength, flexibility and endurance. For a senior, this is monumental. When you are in good physical condition, you can maintain your independence and your joy of life.

Let’s talk about how to begin. Start slow but perform the appropriate exercises to bring the results you want and need.

Balance Exercises

Balance is important for many reasons. One, you will maintain a solid core which includes your abdominal muscles and your lower back muscles. You can walk up and down steps or over obstacles without wobbling or falling. Seniors are admitted to hospitals for fractured hips more often than you think. Try these exercises:

* Leg lifts – Stand next to a wall and abduct your leg (lift out to the side, away from the wall). You can also practice lifting one leg at a time while standing in the grocery line or at the bank.

* Standing – Can you stand from a seated position without using your hands? Squeeze your abs and use your legs to carry the majority of the weight.

Stretching Exercises

Stretching exercises make muscles more supple and flexible. They can prevent injuries when exercising and help you recover faster. Include stretching with each activity, or just do a series of stretches daily.

* Tai chi – This type of exercise stresses smooth movements that combine stretching and balance.

* Yoga – This is not only for stretching but also to improve the mind/body connection and muscle tone.

Endurance Exercises

How much can you handle? Increasing endurance also increases cardiovascular fitness. You utilize oxygen better for improved focus and also a lower blood pressure and heart rate. Start off easy and increase your intensity incrementally to burn more calories.

* Swimming – This is good for seniors because it puts no pressure on the joints. You can still get a good workout of all the muscles and a strong core as you move through the water.

* Walking – This is one of the best overall exercises. You work your heart, lungs and all major muscle groups. Anyone can do it and you don’t need props.

* Biking – Biking can strengthen your legs. Choose a bike that supports your weight well and cushions pressure points.

Image via WikipediaStrength Exercises

We naturally lose half a pound of muscle a year after age forty. To preserve and build muscle, incorporate strength training. Be careful to use light weights until you improve core strength and balance.

* Water aerobics – The water helps with core strength as you work to maintain balance. Also, use weights under water to work the muscles without joint pain.

* Dumbbell work – Use light weights with high reps for increased muscle toning. Watch your form to avoid injury.

Seniors can stay active with the right exercises. The above examples will help increase balance, endurance and strength, so your remaining years can be as healthy and happy as possible.