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Flexibility and stretching go hand in hand. Stretching is the most effective way by means of which the body’s flexibility can be increased. There are various types of stretches that help increase flexibility or the absolute range of movement of a joint or a series of joints. Flexibility is not universal in character but is explicit to a particular joint or set of joints. Stretching exercises target at improving the body’s flexibility, increase blood circulation, enhance the range of motion of the joints and improve balance.
Stretching reduces the body’s susceptibility to injury and helps relax strained muscles. It also enables you to loosen up tight body parts so that you can function properly and are able to tap your true potential. Flexible muscles enhance your overall performance in all spheres of life. Flexibility is important for every individual, whether he/she is a wrestler, gymnast, housewife or kid. It helps you perform day to day tasks with ease and increases the quality of life.
Types of Flexibility:
There are two types of flexibility that are classified on the basis of the different activities involved in athletic training.
Dynamic Flexibility: This is also known as kinetic flexibility. It is the use of specific body movements to promote the range of motion of the joints. It is targeted at the elongation of the musculature. Kinetic flexibility makes use of the desired range of motion at the desired velocity. It is produced by athletes, runners, javelin throw players etc.
Static Flexibility: This is the most commonly used form of flexibility and is further subdivided into static active flexibility and static passive flexibility. It is one of the most effective and safest methods of training targeted at elongating the skeletal muscles. It focuses on stretching to the farthest point and then holding the position while breathing normally. Variations in this form of stretching include PNF which is a process involving a therapist, trainer or educated partner who resists the contraction of the muscle just prior to stretching.
Benefits of Flexibility and stretching:
Improves reflexes and muscular coordination.
Enhances performance in all physical activities.
Increases blood circulation throughout the body.
Helps relax muscles and reduces stiffness.
Improves the range of motion of the joints.
Improves posture and muscular balance.
Improves concentration in all spheres of life.
Reduces the risk of injury and lower back pain.
Increases the body’s energy levels.
Reduces stress and fatigue.
Promotes overall wellbeing of the body and mind.
Flexibility and stretching exercises for the elderly:
Stretching exercises for flexibility are very important for the elderly. As an individual ages, the chances of deformity of the connective tissue increase. This is accompanied by dehydration around the soft tissue structures. Stretching exercises help keep you flexible and enable you to perform various daily chores effortlessly. This also helps you resist injuries and keeps you active throughout the day.
Tips for Safe Stretching Exercises:
Warm up: It is essential for you to warm up prior to performing any stretching exercises as this raises the temperature of the core muscles, thereby reducing the risk of injury. 10 to 15 minutes of warm up routine is great for working the body. It can consist of a variety of activities such as running, jogging, treadmill exercises, skipping, aerobics etc.
Avoid overstretching: Stretch only to a point where you do not feel any pain. Overstretching may result in an injury and lead to muscular damage. Stretching is a pleasurable activity and must be performed by applying the right technique in order to avail maximum benefit.
Right Apparel: It is essential for you to wear loose clothes while stretching in order to allow the full range of motion. You can also wear cycling shorts or stretchable thermal leggings that enable you to perform these exercises with ease. Avoid wearing tight fitting clothes as they tend to restrict motion.
Consult a doctor: If you are suffering from any ailments or have a history of chronic pain in any part of the body such as back pain, neck pain, shoulder pain etc. it is recommended that you consult a registered medical practitioner prior to performing any exercises. The selection of exercises impacts your health directly. Therefore, you must select those exercises that provide relief rather than those that can aggravate your condition.
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