Flexibility equals comfort. Having a supple and malleable body means that you are freeing your body of stiffness and premature aging. It doesn’t mean that you have to attain acrobatic and contorted pretzel positions in order to feel the benefits of a limber body, it just means, stretching daily to prevent aches and pains.
In physiological terms, flexibility is the range of motion about a joint or a series of joints and muscles. Like aerobic endurance and muscle strength, flexibility provides anti-aging benefits and is in fact, one of the most important components of fitness. Losing your flexibility to days and nights of sitting in front of your laptop is probably the biggest mistake you can do to your body. Your body is made to bend, twist and turn in all directions and leaving it to only one motion like forward walking and bending your elbow to stuff a Mars bar in your mouth, is not enough!
Sitting and standing for long periods of time can shift your body’s natural stance and can in fact change your posture, your centre gravity and the way you feel. As you age, your muscles naturally tighten and your range of motion can minimize. A loss of flexibility can halt an active lifestyle and even hinder day-to-day motions such as picking up a baby from the floor. Lengthened muscles and ligaments will prevent unnecessary injuries from leaping, jumping and touching your toes. The secret to a nimble body is engaging in a daily stretching routine. Studies have shown that only a 10-minute stretching session a day, can decrease joint and muscle ailments such as arthritis, chronic back pain or general postural problems by a large percentage.
The most important component of a general stretch is that you stretch to the point of mild tension and not pain and that the muscle is held for at least 30 seconds in a holding position. Bouncing or forcing into a stretch can actually damage muscle fibers and encourage a strain. So don’t follow the stretching routines from military workouts back in the 1940’s. Make sure you stretch on a warm muscle and take your time to breath into a stretch. Breathing correctly will oxidize the muscle and make it stretch further.
The following 10-minute routine can be done daily to elongate and loosen your basic large muscle groups. Make sure to warm-up lightly before engaging in this program. This program may decrease general stresses in your body and may help you feel more agile, loose-jointed and fit!
The 10 Minute Basic Stretching Program
Shoulder Stretch. Interlock your fingers and reach above your head. Your lower back should be flat or slightly arched inwards. You can perform this exercise sitting or standing.
Triceps Stretch. Place your left hand behind your head and reach as far down your back as possible. With your right hand grasp your left elbow and gently pull it behind the back of your head. You can perform this exercise sitting or standing. Repeat for the other arm.
Chest Stretch. Clasp your hands behind your back. Gently straighten your elbows and raise your arms as high as comfortably possible. You can perform this exercise sitting or standing.
Lower Back Stretch. Lying flat on your back place the sole of your right foot on your left thigh. Grasp your right knee with your left hand and gently roll it to the left. Try to get your knee as close to the floor as possible without your right shoulder leaving the floor.
Groin Stretch. Sit down and place the soles of your feet together. Clasp your ankles with your hands so that your elbows rest on your knees. Gently push your knees down with your elbows until your fell the stretch.
Quadriceps Stretch. Standing upright hold onto a support with one hand (i.e. a chair) for balance. With your other hand clasp your ankle and pull your heel into your butt. Repeat for the other leg.
Hamstring Stretch. Sitting down, stretch your legs out in front of you while keeping your back flat and upright. Bend your left leg keeping your left foot flat on the floor. Slowly reach forward and try to touch your right toe with both hands. Bend from your waist keeping your lower back flat and your head up. Repeat for the other leg.
Calf Stretch. Stand arms length away from a wall and with feet shoulder width apart. Place your right foot about 2 feet in front of your left. Keeping both heels flat on the ground lean towards the wall by bending your right knee. Your left leg should stay straight. Push gently against the wall for a deeper stretch. Repeat for the left leg.
Achilles Stretch. This is exactly the same procedure as above except as you lean towards the wall let both knees bend. Rather than leaning forward you should feel like you are lowering yourself straight down. Remember to keep both heels flat on the floor. Repeat for the other leg.
