Time to loosen up

Up to now, we have focused on strength and stamina. Now it's time to learn how to loosen up the muscles we have conditioned over the past 20-30 weeks.

• Why stretch?
Flexibility is the range of movement available in our muscles and joints.

This range of movement is developed by stretching muscles and joints.

By stretching muscles and developing their flexibility, we increase the range over which they can move and work.

By stretching the joints and keeping them pliable, the muscles can stretch over and around them, and not be restricted by them.

We need to be flexible to maintain our ability to do things, such as play sport and keep our quality of life as we age.

Unfortunately, everybody stiffens with time but unless we move and stay active, we lose our ability to do so.

There is conflicting research as to whether stretching reduces the chance of injury.

Whatever the case here, we do know that stretching reduces the onset of muscle pain after exercising.

You know the pain I am referring to.

Yes, that muscle pain you get the day after doing your annual firewood cutting.

Or that pain you experience after your first sports game for the year.

Modern lifestyles are becoming more sedentary all the time, with such a limited set of movements required of us.

We need to maintain a wide variety of movement regularly to keep us healthy and ready for physical activity.

If a muscle becomes too tight it can impinge on nerves leading to movement-induced pain.

Stretching also creates the feel-good response.

Our body always feels great after a 15 to 20-minute stretching routine.

• How do I know how flexible I am?
There are no absolute measures for overall flexibility.

Flexibility is specific for each joint, meaning that being flexible in one area does not mean you will be flexible in another area.

One leg may well be more flexible than the other, just as the upper body may be significantly more flexible than the lower body.

So the way for you to assess your own level of flexibility is twofold. -

1. How flexible do you actually feel? Do you feel at all limited in your actions? Has your golf swing reduced over time? Can you do everyday movements such as bending over or squatting just as well now as in the past?

2. Specifically check your range of motion. Check individual joints and muscles by using a mirror to assist you. Compare each side and all possible directions. You can seek the help of a qualified health professional.

Make sure you reassess your range of motion on a regular basis to make sure you are making gains in your flexibility, or at least maintaining your current levels.

• How do I stretch?
1. Stretch only when your body is warm. First do some brief aerobic activity that involves whole body movements. Also mobilise your joints by performing slow circular movements or taking your joints through all of their directions of movement.

2. Never stretch into pain.

3. Only stretch until you feel a mild strain or tension.

4. Hold each stretch for 15-25 seconds.

5. Repeat 2-3 times.

6. Stretch gently and slowly.

7. Relax into the stretch.