As mentioned in Part I, of this posting, flexibility is one component of a well-designed fitness program that’s often overlooked. Flexibility refers to ability of the joints to move through their full range of motion (ROM), which is enhanced by stretching. Since movement is only as possible as flexibility allows, it’s vital to the body’s sound structure.

Here are a few key things to remember when stretching your muscles – and mind:

  1. Never stretch a cold muscle. This means minimally five to 10 minutes of light large-muscle movement like jogging, biking or even dancing.
  2. Utilize quality training tools. NZ Manufacturing is at the forefront of engineering resistance training and physical rehabilitation products. Providing maximum function, security and comfort, StrechCordz®, MediCordz® and TurfCordz™ are designed to withstand the rigorous demands of team, clinic and personal use.
  3. Always perform stretches correctly – never bounce! Bouncing can activate a “stretch reflex” that tightens up the muscle to protect it from being overstretched.
  4. Find your stretch point. This is the spot at which you feel the stretch is working, but not to the point of feeling pain. And never try to mirror another person’s stretch point. It could be too difficult or too easy for you.
  5. Hold the stretch for at least 30 seconds. Use a clock or count aloud, since it may be longer than you think.
  6. Breathe evenly and deeply throughout the entire stretch. Breathing helps to relax the muscle group and oxygenate the tissues being elongated.
  7. Stretch all major muscle groups. Don’t just focus on specialty areas for sport-specific goals or specialized rehab needs. Overall flexibility is important for overall fitness.
  8. Stretch after any workout, or at least three times a week. Start with simple stretches after driving, working at your desk, or watching TV for an extended amount of time. Stretching will make you feel better immediately, as well as down the road.

With these tips, regular practice and quality equipment, you will alleviate stiffness, prevent injuries and maintain a good range of motion. All by simply increasing your flexibility. What do you do to increase flexibility? Please share your methods or tips. Good flexibility is vital to good health, so I want to hear your comments!