Maintaining your flexibility may be one of the most important things you can do for your body. As we age, the ability to move through a full range of motion becomes more difficult and everyday activities become more challenging.
I see many clients who are unable to get down or up off the floor, put on their jacket or shoes comfortably, struggle with getting into or out of a vehicle or reach up over their head to get something off a high shelve. All of these struggles are due to a lack of flexibility or (range of motion) in their joints.
This loss of range of motion can be improved with a lot of hard work. However, it is much easier to maintain your flexibility in the first place so you don’t lose it and have to work on getting it back later.
Different types of stretching techniques to maintain your flexibility
There are a few different types of stretching techniques that can be used to maintain your flexibility. However I am just going to go into the two most common types.
Dynamic Stretching
Dynamic stretching involves making active movements that stretch the muscles to their full range of motion. These exercises often simulate functional movements and help prime the body for more intense training. You will want to move your joints through a full range of motion slowly and repeat these movements several times before beginning your activity or workout.
Static Stretching
Static stretching, on the other hand, is done at the end of your workout, and involves stretches that you hold in place for a period of time, without movement. You should aim to hold these stretches for 20-60 seconds. This allows your muscles to loosen up, while increasing flexibility and range of motion. You should practice static stretching every day. This may be in the form of a simple 10 minute daily stretch or a yoga class.
When should you stretch?
You should be stretching every day! This can be a simple morning stretch when you are not planning to complete a workout that day. It can be a dynamic stretch before a workout and static stretch after the workout. Or if it is a rest day and you really want to pamper yourself, I highly recommend taking a yoga class for a deep full body stretch.
You do not need to spend an equal amount of time on each area of your body. You can spend more time in your problem areas. For example, if you always have tight calves then spend more time stretching them and less time everywhere else.
However, you should explore all areas daily. A non-problem area can quickly turn into a problem area when doing a new activity or exercise. You want to catch this problem quickly to maintain your flexibility.
“Notice that the stiffest tree is easily cracked while the bamboo survives by bending with the wind”. Bruce Lee
Flexibility Resources
Here are some simple videos to assist you with stretching. Please feel free to use them or come up with a routine of your own. If you would like more assistance with developing a program to increase your flexibility please email me at rebecca@vitalitytransformations.com or check out my Corrective Exercise, Flexibility & Mobility Program.
10 Minute Simple Stretch
5 Minute Dynamic Stretch
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