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Exercise Advice and Tips

  Flexibility and stretching

Research has shown that people who add stretching exercises into their workout routines gain an average of 20% more strength than those who do not stretch.

Flexibility is the ability to move a joint throughout its range of motion.  It is developed and maintained by completing a regular programme of stretching exercises.  A body that is flexible is less prone to injury and to lower back pain.  Studies have shown that stretching may also improve circulation to joints and may actually help decelerate joint degenerative processes.  Stretching at the end of your workout may be the most efficient way to produce permanent gains in flexibility since the muscles and ligament temperatures are slightly elevated.

Some key points to remember when stretching:

  1. Slowly and gradually lengthen the muscle in a controlled manner to the point of slight discomfort.
  2. Hold the position for 30 seconds.
  3. Refrain from quick jerky motions or bouncing, which can result in sprains.
  4. Repeat 3 times for each 30 second stretch.
  5. Proper alignment is critical in achieving maximum benefits.  When joints are correctly moved through their full range of motion, flexibility can increase by as much as 50% in women of all ages.
  6. Perform balanced stretching.  This means you should always stretch the muscles on both sides of your body evenly.  Don’t stretch one side more than the other side unless you have been told to do so by your GP, or a Physiotherapist or Personal Trainer.
  7. Don’t forget to breathe.  Flexibility exercises should be relaxing.  Deep easy, even breathing is key to relaxation.  Never hold your breath while you stretch.

Some of the more important stretches are illustrated and described on the web site here.  Try doing two or three different stretches each day and over one week you can get through them all.  You’ll soon start to see the benefits.