Stretch It

Stretch It!

Flexibility is the range of motion at a given joint. It is likely the most neglected aspect of fitness. Like cardio endurance and muscle strength, flexibility provides anti-aging benefits. As we age, muscles tighten and range of motion in our joints is minimized. A regular stretching routine can lengthen muscles, improve posture, help with relaxation and allow you to do those things you used to be able to do!

Being flexible has additional benefits as well. It decreases possibility of injury and improves circulation by increasing the blood supply and nutrients to joint structures. Flexibility improves neuromuscular coordination. When opposing muscle groups are trained together, flexibility will come to you more easily.

Recent studies have shown that stretching is extremely effective in reducing delayed muscle soreness after exercise. Lactic acid build up contributes to muscular fatigue. But, stretching helps release the lactic acid from the muscle cells into the bloodstream so that you don’t experience so much of that after-burn. Anyone can learn to stretch, regardless of gender, age, or current flexibility status. There are many forms of stretching to achieve your flexibility goals.

One very effective type is PNF stretching or Proprioceptive Neuromuscular Facilitation. This can be done with a towel or band but is most easily and effectively done with the help of a trainer. The client and trainer move each body part to determine a starting stretching point. The client isometrically contracts the targeted muscle for 5-7 seconds with 10-20% effort against the trainer’s resistance. Then the targeted muscle is stretched to a new position. This is done three times. Each time the muscle lengthens and range of motion increases. Clients are usually amazed at how much of a difference this type of stretching makes in just one session. Each part of the body can be stretched with this process. It is very relaxing and the muscles receive maximum flexibility with each session. Afterwards clients say they feel as if they have received a massage!

Give yourself a great stretch. You’ll feel terrific and your body will thank you! If you have any questions about PNF stretching, ask us in the fitness center.