Flexibility Activities
If you are planning to start a vigorous activity plan, have been sedentary for a long time, are obese, have a high risk of coronary heart disease or some other chronic health problem, see your physician for a medical evaluation before beginning doing flexibility activities. |
Everyone should "flex" regardless of age. Flexibility activities help you move more easily, by keeping your muscles relaxed and joints mobile. They can help you preserve your range of motion, maintain flexibility, prevent injury during exercise, prepare muscles for more vigorous activity and promote circulation. You will be able to maintain a better quality of life and continued independence, as you get older. Flexibility activities should be done daily or most days of the week. Often they can be included in a work out program as part of the warm-up or cool down, but they can be done any time, such as after sitting for long periods, when you feel tense or stiff or after sitting at the computer for an hour or so. Flexibility activities include gentle reaching, bending and stretching of all your muscle groups1-4.
Try to stretch/flex at least 3 days per week. To stretch properly, stretch slowly and smoothly without bouncing or jerking. Use gentle, continuous movement or stretch-and -hold for 10-30 seconds, depending on the exercise. Remember not to hold your breath, but instead breathe in a natural rhythm. Focus attention on muscle being stretched and try to limit movement in other body parts1,3.
Some suggested activities to increase your flexibility (by bending, stretching or reaching)2-3:
Sources of Information