Stretching exercises for your flexibility workouts...

Stretching exercises should be part of every workout.

Include a stretch for all of your major muscles.

Bear in mind that stretching is not a competition for who can reach the furthest.

The most common mistake I see clients make is pushing themselves to reach as far as they can instead of to the point where muscular tension is reduced.

Don’t worry about how far you can reach. This will come naturally with time and consistency.

No two people are alike and no two days are alike for the same person.

Some days, you will feel more limber than other days therefore, gauge your workout by how you feel and not by how far you can reach.

There is some disagreement in the industry regarding the question of when to stretch- before or after physical activity.

Some sources suggest stretching before your workout (but after a proper warm up), some suggest stretching at the end after your cool-down. Still others recommend stretching both before and after your workout.

The scientific literature does not clearly indicate an optimal time.

Ideally, try to stretch before and after physical activity.

However, the most important thing is to keep adhering to the exercise habit over the long haul therefore, keeping your workouts simple, practical and convenient remains a significant consideration.

Whatever you decide, make sure you are thoroughly warmed up prior to stretching.

The following are generally accepted guidelines for achieving and maintaining flexibility.

-Try to stretch at least 4 days a week, if not everyday.

-If you don’t stretch everyday, be sure to at least include stretching on your workout days.

-Perform a warm up to elevate muscle temperature before you stretch.

-Your stretching should last between 5 to 10 minutes.

-Choose a stretch exercise for each muscle group, and focus on the muscle groups and muscle tendon units that have reduced range of motion, if any.

See the Exercise Library - Illustrated Stretching Exercises for examples of exercise stretches you can use.

-Never bounce during a stretch. This can lead to muscle pulls and strains. Use slow and controlled movements.

-Don’t overdo it. Work within your limits, gradually progressing to greater ranges of motion.

-Hold each stretch for 20 to 30 seconds each.

-Perform 2 to 4 repetitions of each stretch.

-Breathe slowly, deeply and comfortably. Quietly exhale while holding your stretch during the lengthening to assist with relaxation.

Create safe and effective flexibility workouts using the preceding guidelines. Training for flexibility requires very little time, skill, or assistance. Perform your flexibility workouts regularly and consistently for optimal results in achieving and maintaining flexibility.

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