Subscribe To
This Site
Flexibility ExercisesMyths, facts & stretching routinesFollowing is a discussion of flexibility exercises, benefits of stretching exercises & specific stretching programs with pictures of movements. ________________________________________________________________ 
THE #1 RATED ABS PROGRAM ON THE INTERNET
5 Facts You MUST Understand
If You Are Ever Going to Lose Your Belly Fat & Get Flat 6-Pack Abs
THE HONEST SOURCE ON ABDOMINALS & FAT LOSS Stretching exercise improves the range of motion through which your limbs can move. What limits overall flexibility is the skin, connective tissue, joint & muscle conditions. Exercise stretches work on all 4 factors to improve flexibility. Inflexible persons are especially prone to injury when a limb is forced beyond its normal range of motion. Since range of motion increases when warm, stretching exercise is most effective when performed after a warmup. Benefits of stretching & improved flexibility*May prevent certain injuries especially when an activity tests range of motion in a split second. Example, a quick pivot & sprint in basketball.*Reduces feelings of tightness & discomfort *Promotes relaxation *Improve performance Do flexibility exercises prevent injury?Yes & no. The research on whether stretching exercise prevents injury is mixed. Taken as a whole, the research suggests that stretching benefits when you engage in activities demanding a high range of motion. For example, the reaching in tennis, the sprinting in basketball, the quick physical bursts in the martial arts all demand a high range of motion. You either will not be able to perform certain actions in those sports without sufficient flexibility or attempting to do so may cause injury. However, if mainly engaging in activities that consist of low intensity or contraction cycles, like jogging, cycling, swimming - the need for flexibility is much less. Despite this, stretching may still reduce the stiffness & discomfort that those activities bring on. Certainly, older people have an increased need for stretching exercises because flexibility naturally declines with aging. How to do flexibility exercises*First, warm up. A short, light, run or calisthenics should be enough. Warm up for at least 5 minutes. You should actually feel warmer, then you’re ready.*Stretch all major body parts. Focus on the back, shoulders, hamstrings, thighs & calves. *Mix up “static stretches” where stretches are held for 10 - 30 seconds with “dynamic stretches” where you stretch for a second, come back, stretch, come back etc. A static hamstring stretch would include touching your toes for 20 seconds, in 3 reps. A dynamic hamstring stretch would have you touching your toes 20 times. *Stretch as often as you workout. Typical stretching exercise routinesThe following stretches should be performed when warm.Perform stretches for 10 - 20 seconds, 2- 3 reps. Mix in some dynamic stretches like performing movements 20 times for a second long stretch.
_________________________________________________________________
CALF STRETCH
QUADRACEP STRETCH
BACK & SHOULDER STRETCH
Perform the routine on the left after a workout to maintain flexibility & to cool down. You can also vary stretches, doing this set of exercises after a warmup and the first five stretches after a workout.
To go from flexibility exercises 2 Home, click here |
