FLEXIBILITY FITNESS
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Flexibility is one of the 11 essential components of fitness and plays a crucial role in any wellness program. It can differ from person to person, but regardless of your age or current level, there is always room for improvement.
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Limited flexibility can lead to feelings of stiffness, which may pose health risks over time. A reduced range of motion in joints, ligaments, and tendons can restrict blood flow to these areas. Improved blood circulation delivers oxygen and nutrients to tissues, promoting healthy joints. Additionally, stretching enhances fluid movement during athletic activities, reduces soreness, and minimizes the risk of injuries.
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Furthermore, insufficient flexibility can adversely impact muscles, creating abnormal stress on other parts of the body that may not be directly connected to the stiff joint, due to the fascia. This flexible connective tissue envelops muscles and is distributed throughout the body, providing structural support.
HOW TO STRETCH YOUR BODY
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To effectively stretch, begin by increasing your body heat and blood flow. Always warm up before stretching; the ideal time for flexibility work is during your regular workout, particularly as a cool-down. This is best done 5 to 15 minutes after your weight training session when your muscles are still warm, or following your cardio workout.
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You can incorporate some stretching at the start of your exercise session, but ensure you increase your blood flow first. If you're at the gym, consider using a treadmill, or simply walk for five minutes.
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Stretching shouldn't cause pain, but a slight discomfort is normal. To be effective, each stretch should be held for at least ten seconds initially. Gradually increase this duration to 10-30 seconds over time to see progress.
Ways to Improve Your Flexibility
There are many ways to improve your flexibility Here are some popular options:
STATIC STRETCHING
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This involves holding a stretch for a period of time (typically 20-30 seconds).
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It's generally recommended after a workout when your muscles are warm.
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Focus on major muscle groups.
DYNAMIC STRETCHING
These are active movements that take your joints through their full range of motion. Examples include leg swings, arm circles, and torso twists.
Dynamic stretching is ideal for warming up before exercise.
Incorporating Movement Practices
YOGA
Yoga combines stretching, strengthening, and breathing techniques. It's excellent for improving overall flexibility and balance.
CHI-GONG
Same as with Yoga, Chi-gong movements combines stretching, strengthening, and breathing techniques. These gentle, flowing movements can improve flexibility, balance, coordination, and also help you improve mental focus and manage stress.
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