Bend me, shape me ...
Flexibility is the first rung of the "fitness ladder". Physical fitness has many components such as muscular strength, endurance, power, co-ordination and cardiovascular fitness. Flexibility and stretching are the most neglected aspect of many fitness programmes and are on the low end of the fitness ladder
for some. Many people don't take the time to stretch after exercising and then wonder why they develop injuries. How many of you take the time to stretch your muscles after your walk, run, swim or game of golf?
Flexibility is the degree to which an individual muscle will lengthen. Poor flexibility creates many health problems resulting in mechanical imbalances in your back, hips, shoulders and neck. These imbalances shift your body segments out of proper alignment and result in stress and strains and poor posture.
Many factors limit our flexibility such as bones, muscles, ligaments, muscular bulk and weight, age, temperature and gender. Flexibility is affected by age. As we age we lose our ability to move freely but the good news is that it is completely preventable if we engage in a good stretching routine.
Sitting at your desk for prolonged periods of time often leads to a lack of flexibility and poor posture. We think we are resting our back by sitting in an expensive chair at work or lounging in the lazyboy after a tough day at the office. But we are making ourselves worse.
Some of the immediate benefits of a daily stretching programme are a reduction of muscle tension, decrease in muscle pain, improved circulation, increased range of motion, improved co-ordination and body awareness and a reduction in injuries.
How many of us get out of bed each day, reach our arms skywards and have a good old fashioned stretch as though we were trying to grow taller? It feels good! Unfortunately this is where stretching starts and ends for some. To get the maximum benefits, your muscles need to be warm. Trying to stretch a cold muscle is like trying to stretch a piece of chewing gum from the freezer, it just won't happen, or worse, it will snap in two. Ouch!
So our suggestion is to warm up first or take time later in the day to stretch when your body has been moving. Stretch only as far as you can without feeling pain and as for how long you should stretch, the recommendation we use is to assume the stretched position and hold for 30-60 seconds.
Her Fitness gym specialises in all aspects of the "fitness ladder". If you want improved flexibility then join our weekly Pure Stretch/Yoga classes and feel the benefits immediately. If you want more information, help and ideas on how to improve your overall health and wellbeing then please contact us on 3489121 or email us results@herfitness.co.nz
Angela Hewson is director of Her Fitness and a qualified personal trainer.