The Need to be Flexible

The Facts about Flexibility
Many people think fitness consists solely of strength and the ability to run long distances. Not so. An equally important part of fitness is flexibility. Flexibility is our ability to move a joint through the full range of motion. This allows us to do many basic daily movements such as standing up from a sitting position. Therefore, it is important that everyone maintain flexibility. The easiest way to maintain or increase flexibility is through a proper stretching program.

There are many advantages to remaining flexible. Proper stretching lengthens the muscle and helps prevent your muscles and connecting tissues from becoming stiff. It is thought that stretching can help keep the connecting tissues from losing their lubrication and thus can help prevent lesions. Therefore, proper stretching can keep you flexible which can help you stay mobile and independent longer. Further, if your muscles are flexible, they are less likely to become injured. This flexibility can also prevent some chronic pain such as lower back or neck pain. Additionally, many programs that have stretching as a main component also offer relaxation benefits.

Stretch Before and After You Sweat
Maximal benefits from stretching come when you stretch when your muscles are warm. Therefore, most exercise programs include stretching in both the warm-up and cool-down phases of exercise. During these phases of exercise, because your muscles are warm, there is less chance of injury.

The basic type of stretching to do is called static stretching. With static stretching, you stretch a muscle gently and hold the stretch for 10-20 seconds. It is important that the movement be done gently and that you do not 'bounce' or force the muscle to stretch quickly. Bouncing can cause your muscle to tear, especially if you are not very flexible. While there are many books that show different stretching exercises, there are some general suggestions that cover all stretching:

* Stretch after you have done a general warm-up
* Try to only stretch one muscle group at a time
* Stretch your back first, progress to the upper body, and then stretch your lower body
* Breathe normally while you are stretching
* Do not do stretches that put pressure on the disks of the back
* Be careful with stretches that cause a body part to twist or turn.

Beyond stretching
Yoga, T'ai Chi, and Pilates are exercise programs that have stretching as a main component. These programs can provide not only increased flexibility, but also stamina and relaxation. While they can be done individually, Yoga (see sidebar) and T'ai Chi both are often taught in group settings. T'ai Chi, while often thought of as a meditation exercise is actually a martial art. T'ai Chi is primarily done in a standing position with slow, purposeful movements. T'ai Chi is appropriate for anyone that can stand and maintain their balance.

Pilates is a set of over 500 exercises done by using five pieces of equipment developed by Joseph Pilates in 1926. Pilates exercises focus on precise body movements. While some of the Pilates exercises can be used in rehabilitation, most individuals doing Pilates should be healthy with normal joint movement. Pilates is usually taught in an individual setting with a certified instructor.

There are many types of stretching programs available. Whichever program you choose, remember to consult your physician before initiating your stretching program so that you can stretch safely and effectively.

Sidebar 1 - Yoga
Yoga is derived from the culture of India. In yoga, you hold different postures which focus on specific body parts. The postures range in difficulty from simple to complex. When beginning a yoga program, you will start with the simple postures and will work toward complex postures. Some of these postures require great flexibility and therefore, flexibility is developed as the yoga practitioner works to master these postures. Many of the yoga postures are physically demanding and not only build flexibility, but also develop stamina. You can learn more about yoga at http://www.yrec.org and find a certified instructor at http://www.yogafinder.com.

Sidebar II - Flexibility and Seniors
A stretching program is important for older individuals. Aging causes the muscles to become stiffer which limits normal, daily tasks. Thus, increasing flexibility can help seniors maintain their normal functioning. Flexibility also has several other benefits in seniors:

* It can protect their major joints and muscles from strains and sprains
* It can limit the possibility of serious injury from slips and falls
* It can help relieve the pain and discomfort from arthritis

Citations used:
American College of Sports Medicine. Plyometric Training for Children and Adolescents. Current Comment. December 2001

Appleton, B. Stretching and Flexibility. Everything you never wanted to know. 6/10/98 http://www.enteract.com/~bradapp/docs/rec/stretching (This is an excellent - and accurate! - summary of several books on stretching)

Yoga Research and Education Center. Frequently Asked Questions (http://www.yrec.org/faq.html)

Yoga Research and Education Center. Guidelines for Selecting a Yoga Teacher, School, or Class (http://www.yrec.org/guidelines.html)

Pilates UK. What is Pilates? (http://www.pilates.co.uk)

The Pilates Studio. The Pilates Method (http://www.pilatesstudio.com)