Flexibility

Flexibility is an often-overlooked aspect of physical fitness. Everyone can benefit from a flexibility program. Stretching can reduce muscle tension and stiffness and really just feels good.

The following guidelines are beneficial for getting the most out of your stretching session:
· Warm – up: A brief or prolonged aerobic session will increase the temperature of the muscle tissue and make it more responsive to stretching exercises, plus it helps to avoid injury from overstretching.
· Stretch before and after exercise: Stretching can be used as a component of both the warm-up and cool-down segments of your exercise routine. During warm-up, stretching should focus on major muscle groups and be brief (5-10 seconds). After exercise, you should hold a static stretch for a longer period of time (10-30 seconds).
· Static Stretching: A stretch should be held at a point of tension not pain. Muscle quivering or shaking indicates that the stretch is too intense and may result in injury. Avoid bouncing as this may also cause muscle injury.
· Stretch as often as possible, or at least 3 days per week. Hold each stretch for ~ 10 – 30 seconds and repeat each stretch a few times.
· Stretching major muscle groups is important, especially the hamstrings and lower back.

Stretching exercises