Regular stretching, when done properly, helps you maintain a flexible and supple body. The benefits of flexibility include:
Easier and less tiring daily chores because supple muscles use less energy. Flexible muscles also improve performance in any physical activity from golfing to running to dancing to love-making.
Increased blood flow to the muscles (improved circulation) brings in needed oxygen and takes away waste products.
Better posture (if you lengthen the correct muscles).
Stress relief, both through releasing tension and taking time for yourself.
Improved coordination. Maintaining full range of motion can help with your balance, especially as you age.
Follow these important guidelines to become more flexible safely:
Warm up first. Stretching cold muscles can actually increase your risk of injury. Even 5 to 10 minutes of walking or jogging in place is a good warm up.
Move slowly and gently. Pushing hard will only activiate the stretch reflex, which causes muscles to tighten up.
Hold the stretch for 30 to 60 seconds to give muscles time to respond. You will find other recommendations on how long to hold, and you can experiment to see what works best for you. The most important thing is to NEVER BOUNCE. Bouncing can lead to injuries.
Listen to your body and remain pain-free. Flexibility is an individual thing. Pay attention to your body's signals and don't push too far.
Relax and breathe freely.
Be consistent. It doesn't help to do flexibility exercises for a few weeks and then forget about them.
Tailor your flexibility routine to your activities. Do you golf, ski, run, or play tennis? Do your daily home or work routines include bending, lifting, or sitting for long periods? Pay attention to tight areas. Unless you tailor your flexibility training to your strengths and weaknesses, you may lengthen already overstretched muscles and miss areas that need more flexibility. You might consider using software that lets you create a routine based on your goals.
Be creative. Vary your techniques. You can use towels, resistance balls, and other accessories to add diversity and effectiveness to your flexibility training.
Also, if excess tension is limiting you, let your massage therapist know that you want to work on releasing the tight area of your body at your next massage session.
You might also be interested in Foam Rolling to release muscle tension.
