Isenhurst Country Club

Because it would appear to make no immediate impact on your body shape, flexibility is often the forgotten element of fitness. In reality, it is just as important as aerobic efficiency and strength.

Flexibility is measured by the range of motion (ROM) in your joints. While athletes may need to improve their ROM in order to enhance performance, a certain amount of flexibility is important for everyone, simply in order to perform daily tasks efficiently.

Once again, it is a common misconception that flexibility decreases with age. People of all ages can retain a high degree of flexibility, providing that they exercise and stretch regularly.

The first step toward increasing flexibility is to relax. Avoid the ballistic or 'bouncing' approach to stretching which we often see on TV infomercials. The best way is the 'static technique' which is as follows:-

First, get into a stretching position that is comfortable, and then relax. Breathe deeply and reach a little farther, but stay relaxed. The moment the stretch becomes a strain, ease up. As a general rule, you should hold each stretch for about 20 seconds.

Your muscle will respond best when a slow, gentle force is applied at an elevated tissue temperature. This is why it is best to warm-up and then stretch. It is also important to work the muscle through the complete range of movement, particularly when weight training.

Many daily aches and pains are caused by muscular tension, and can be improved by increased flexibility. Improved posture and symmetry can also play an important part in the prevention of back pain, muscle soreness and injury.

Summary

1. Everyone needs a good range of movement to perform their daily tasks efficiently.
2. The first part of stretching is to relax.
3. Always warm up before you stretch.
4. Adopt a static stretching technique.
5. It is important to work the muscles through a full range of movement when weight training.
6. Stretching for 3-5 minutes at the beginning and end of your workout will minimise injury and increase long-term flexibility.