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.
• When do I stretch?
1. Before and after exercise session. If the weather is very cold, or if you are feeling stiff, then you need to take extra care to warm up before you stretch.
After an exercise session start with dynamic stretches and then move on to static stretches once your heart rate has reduced to its resting rate. (Our flexibility programme today includes both forms of stretching).
Note: You should also perform a regular stretching flexibility programme in addition to your stretching before and after your exercise session.
2. When you feel your muscles are tight.
3. When you want to complete a low-effort level exercise session you can opt to only stretch.
4. After work. Most of us are more flexible in the afternoon and early evening than in the morning. If this is the case for you then it's best to do your flexibility training after work.
5. Spontaneous stretching. Spontaneous stretching throughout the day, for example, while at work, is good for preventing stiffness and will help relax you while also giving you more energy at the end of the day.
• What type of flexibility do I need?
If you need more range of motion in specific joints or situations then you require static flexibility.
For example, to be able to sit comfortably with good posture, to be able to scratch your back or turn your head to look around you.
If you need more flexibility for physical activities and sports then you require dynamic flexibility.
For example, more reach, stride, swing, kick or jump.
Both types of flexibility modes help to prevent muscle soreness after exercising.
As with flexibility, there are static and dynamic stretches.
Static stretches involve no motion and means holding a stretch at the end of range.
Dynamic stretches involve motion.
Our stretching programme consists of both types of stretches.
• Factors that may be limiting my flexibility
1. Genetics: Some people are predisposed to greater flexibility, others are naturally less mobile.
2. Muscle mass: When the muscle is so heavily developed it interferes with the ability to take the adjacent joints through their complete range of motion.
3. Excess body fat: As with a heavily developed muscle, body fat can limit the range of motion.
4. Inactivity: When muscles and joints are inactive, chemical changes can occur in their connective tissue, resulting in restrictive flexibility.
This is why merely starting an exercise programme can also improve flexibility.
5. Age: Flexibility can and should be developed at all ages, but can not be developed at the same rate by everyone.
In general, the older you are, the longer it will take to develop the desired level of flexibility.
If we stretch our muscles, maintain good joint mobility and address postural problems we can prevent the common bending forward of the torso response that often occurs with ageing.
6. Gender: Females appear to be more flexible than males. Bones tend to be smaller and muscles less bulky.
7. Muscle tension: If your muscles are always in a state of tension then they may not relax when stretched. This can happen if you remain in certain positions for long periods of time. For example, always sitting down with your legs bent. It can happen if you are protecting an injured body part.
A more common example is the muscle tension we often get in our neck brought on by the daily stresses of life.
• Our flexibility programme
The aim of our programme is threefold.
Firstly, we want to learn how to stretch correctly, so that we can start a flexibility programme with confidence.
Secondly, we want to use the programme to improve our flexibility so that we can develop and maintain a strong posture.
As you develop your flexibility you will notice you can stand straighter and taller.
Thirdly, we want to use stretches to reduce the onset of post-exercise pain, reduce muscle tension in certain body parts and to prevent soft tissue injuries
Flexibility programme
If you have been following our 2009 fitness and fat-loss programme, then simply complete the flexibility programme as scheduled here.
If you haven't, then complete this flexibility programme three times a week.
Hamstring stretch: With one leg straight and the other bent, take your hands as far down the straightened leg as possible until you feel a good stretch in the back of the leg .
Hold this for 20 seconds and complete 3 repeats alternating between each leg. Tight hamstrings are common for people who have completed lots of repetitive aerobic exercise such as running or cycling .
Quadricep and hip flexor stretch: So you can comfortably get into this position, start with your hips forward. Now move your hips back and straighten your torso. Complete 3 sets of 20 seconds on each leg.
Calf stretch: As you become more flexible you will be able to take your leg further away from the wall. It is the calf muscle of the back leg we are stretching here. Always try to flatten your back foot out. Complete 2 sets of 30 seconds on each leg.
Chest stretch: Stand at right angles to a wall with your forearm against the wall. Keep your arms bent at 90 degrees and slowly turn your body so that your chest moves away from the wall. When you feel your chest stretching, hold for 20 seconds.
Complete 3 sets on each side. This is a great stretch to help improve your posture.
Back stretch: With both arms behind your back, use one hand to pull the other arm down and slightly across your back. At the same time bend your neck to the side the arm of which is doing the pulling down.
Complete 2 sets of 20 seconds on each side. This stretch relieves the tension in the upper neck muscle called the upper trapezius. This muscle often holds the stress of our daily lives.
Shoulder stretch: Holding on to a pole, stretch both arms straight up above your head. Now try taking them slightly behind your head while maintaining full extension.
Hold this for 30 seconds and complete 3 sets. This is another great stretch to improve posture. At first you may find it hard just holding your arms straight above your head. This is OK.
Just stick with the programme and you will soon notice your flexibility improving.