Flexibility is one of the most commonly overlooked exercises. Flexibility has been linked to improved athletic performance,, muscular and aerobic conditioning, as well as reducing the risk of muscular injuries like strains and tears. Even if you are not an athlete, flexibility is needed to perform everyday activities with relative ease. Without flexibility, common tasks like getting out of bed, tying your shoes, or even picking something up from the floor can become difficult chores to do.

Staying active and stretching regularly help prevent this loss of mobility, and increases the Range of Motion (ROM) within your joints.

In order to effectively stretch your muscles, you need your body to be at a higher temperature and keep the muscles relaxed.

The following is a list of benefits for participating in Flexibility Training:

• Reduces stress in the exercising muscles and releases tension developed during the workout.
• Assists with posture by balancing the tension placed across the joint by the muscles that cross it. Proper posture minimizes stress and maximizes the strength of all joint movements.
• Reduces the risk of injury during exercise and daily activities because muscles are more pliable.
• Improves performance of everyday activities as well as performance in exercise and sport.

Once you have completed your workout, your body temperature has been raised and your muscles have become warm and more flexible and can be easily stretched.

How many days per week should I stretch?

• 4 - 7 Days

How intense should my stretches be?

• You should stretch your muscles until there is a slight discomfort. Never stretch your muscle to the point where it is too painful to hold the stretch.

How long should I stretch for?

• Stretch each muscle for at least 30 - 60 seconds. Your flexibility training should be between 5 - 10 minutes.

There are two ways in which you can stretch, and they can be used in a variety of ways.

Dynamic and Static stretching are your two main flexibility training techniques that you can use. Both improve flexibility, however, one should be used for athletes, while the other can be used for both athletes and non-athletes.

Dynamic Stretching

Dynamic Stretching is a technique that requires an individual to perform a movement in order to stretch the muscles through its ROM. For example, if you wanted to stretch the muscles in your shoulders you will perform arm circles. This type of stretching has a positive impact on athletes who are preparing for practice and a game/match.

Dynamic Stretching, if done correctly, will warm up the joints, maintains flexibility of the muscle, and reduces muscle tension.

Dynamic Stretching is best used before an exercise or activity that requires movement.

Static Stretching

Static Stretching focuses on one joint or multiple joints that are part of an ROM. Perform this stretch safely by stretching until the muscles have slight tension, and hold that position for 30 - 60 seconds, and then rest for 20 seconds.

Static stretching can be used by virtually anyone; it is easily taught and usually very safe. Once learned, it can be performed in almost any environment without external assistance or equipment.

Remember its important to keep your mind and muscles relaxed when stretching to improve flexibility. Relaxation activities such as Yoga, Pilates, Tai Chi, are great activities you can participate in to effectively stretch your muscles and improve your overall flexibility and reduce stress within your life.

If you are interested in trying Yoga for the first time, watch the video below! The poses used are meant for every age group and level of experience within Yoga. You'll be amazed at how effective this type of exercises really is!