How good is yours?

Today’s topic is one we are all familiar with, but the majority of us neglect it. Most people who resistance train have very little of it, athletes should have a lot of it but usually don’t, and generally woman have more than men. Want to know what I’m talking about? I’ll give you a hint. It’s only one word.

Here it is: FLEXIBILITY

Yes, flexibility. One of the most important things we should think about when it comes to health and wellness. Flexibility is even important for those who don’t exercise; actually, it is MORE important for those who choose not to exercise. I’ll touch on the importance of flexibility for sedentary people a little later in this post. For now, let’s talk about the benefits of flexibility and why all of us should be stretching at least once a day no matter what.

As I have been trying to get ready for the 5k on Thanksgiving morning my lack of flexibility is proving to be a nuisance. Most of us who workout and exercise on a consistent basis know we should stretch but we don’t. I am paying the price for that now. Increasing our flexibility makes simple things like putting on socks and shoes easier. Ever bent over to pick something up and felt tightness in your lower back, hamstrings, or calves? Becoming more flexible can ease and sometimes eliminate that tightness. For athletes, people who play sports, and those of us who do resistance training flexibility helps us too. Increasing our flexibility helps prevent injury as well as improve performance.

Keep in mind muscles are related to one another. One tight muscle or muscle group can impact another muscle or muscle group. One of the most common ailments in American adults is lower back pain. Unless there has been trauma to that area or some other type of low back injury, a lot of our lower back pain can be reduced or eliminated just by increasing our flexibility, range of motion, and posture. Consider this the domino effect of muscle elasticity. Here is an example. If you have a tight lower back, you probably have tight glutes (butt muscles). If you have tight glutes, you probably have tight hamstrings. If you have tight hamstrings, you probably have tight calves. Get the idea?

Ladies, you are naturally more flexible than us men. That doesn’t mean you don’t need to work to maintain and even improve your flexibility. Gentleman, do not be afraid to get caught stretching because you think you will look silly or less “manly”. Most gyms and workout facilities offer some type of yoga or Pilate's class. I encourage both men and woman to take those classes, even if it’s only once a week. I have already begun to practice what I preach. I took a yoga class last night and plan to continue to take that class until I can bend over at the hips and place my palms flat on the floor. I am nowhere close to being able to do right now.

For those of us who know sedentary people please encourage to start stretching once a day as well. Even if it’s only for a few minutes, that’s better than nothing. It is especially important for those who feel stiff first thing in the mornings or after they have been sitting down for an extended period of time. I will admit it is not easy at first but the improvement will come as long as we remain consistent in our efforts to be more flexible.

It's note worthy to mention you should do a quick warm-up before you do your stretching. Your quick warm-up could include a 10 minute walk, some jumping jacks, or walking up and down a set of stairs for at least 5 minutes. Warming up will help reduce the chance of injury and increase the blood flow to your muscles.

Flexibility also helps our body stay balanced. My colleague has an awesome post about balance. Check out her post on BALANCE.

Have a healthy day!

RJ
stepbystepfit@gmail.com