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Flexibility Training
Flexibility is the ability of joints to move through a wide range of activities e.g. stretching or movement among other movements. It’s also known as flexibility stretching which is very important especially when it comes to certain exercises. It helps in balancing muscles which might be over used during certain exercises or bad posture e.g. sitting in a bad posture that could cause back pain. Flexibility training has several benefits to an individual. The following are some of the importance of flexibility training.
Benefits of Flexibility.
1. It reduces muscle pains after an exercise; Due to its ability to balance muscle groups it reduces the pain that is usually experienced after a strenuous exercise therefore making exercise less painful
2.It improves ones performance; When your joints are flexible, they require less energy while exercising, and can move through a wider range of motion compared to someone who is not flexible
3.It reduces injury risks; Stretching reduces the chances of injury to tissue structures which are delicate in nature, so during stretching the resistance of tissue structure is reduced making them less prone to injury
4. It improves blood circulation; stretching improves blood circulation to tissues and along with it carries nutrients to all tissues effectively improving both growth and performance
5. It improves ones posture; those who don’t do stretching exercises always find it hard or painful to attain the right posture and not only that, it also requires a lot of energy.
Some of the basic stretching exercises
Being flexible has the ability to make one look younger by the agility of his or her movements. Not only that, it also improves ones speed of movement making him or her less susceptible to injuries or even accidents.
The following are some of the stretching exercises that can go a long way to make one’s movement so fluid that even your close friends will notice the spring in your steps.
1.Standing Back and Hamstring stretch
Find a raised platform e.g. balcony railing about hip high, lifting one leg, rest your foot on the railing for support, keeping your leg straight. With both hands, try to grasp your ankle then hold for a while for the stretch to take effect making it a point to bend with your lower back for safety reasons. Repeat the same process for the other leg as well.
2. Upper body twist
Get yourself in a seated position on the floor in a yoga like position, then raise your hands with your elbows stretched out about shoulder level, stretch your upper body to the right as far as it can go and hold it in that position for a while for the stretch to take its effect. Likewise do it to your left. Do it several times for maximum effect
3.Sitting Back and Hamstring stretch
Get yourself in a sitting position, then stretch out one leg straight ahead of you resting the other foot on the stretched leg to hold it firmly in place, with both hands reach for your ankle and hold it firmly making sure the bending is by your lower back, stay in that position for a while for maximum effect. Repeat the same process for the other leg.
4. Groin and Back Stretch
In a seated position on the floor, fold your legs so that both your feet can touch. Keeping them locked, pull them back to stretch out your knees. Holding your feet with both hands, using your lower back, bend so that your forehead can reach your toes.
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| This article was published on Tuesday 09 May, 2006. |
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