Flexibility and stretching are important to a fitness program. Most people realize how important exercise is to a healthy life style. Unfortunately, one aspect of training is often neglected –-the flexibility segment.
Flexibility training, or stretching is vital to the success of any fitness program, and should not be eliminated from your workout just to save 5 minutes. It can serve as a natural cool down after a brisk walk or run, and a great way to end an intense session in the gym. Stretching will help prevent injuries as it increases range of motion. A flexible body also performs better, because it requires less energy to move. In effect, your body becomes a more efficient machine.
With an effective program circulation and coordination are enhanced, as is balance and posture. Studies have also shown that properly executed stretching exercises will speed the progress of other areas of your workout program, such as muscle building and fat burning. Another perk -- stretching helps promote physical and mental relaxation that's associated with proper breathing techniques and yoga exercises.
Quick-stretch General Guidelines
- The flexibility segment of your program should be done when the body is warm, preferably at the end of your workout.
- Once the body is warmed up, stretching exercises can be intermixed with strength moves to save time.
- These basic stretches should be held from 15 to 30 seconds. A sum total of at least 30 seconds is necessary to achieve any kind of permanent stretch regardless of the number of sets performed.
- Breathe out when going into the stretch, and inhale when coming out of it. Use the breath as a way to go further into the movement.
- NEVER stretch to a point of feeling pain, just slight discomfort.
- Unlike aerobic and strength training, stretching can be repeated every day. Add this simple yet effective program to any training regime.
Chest Stretch Chest/Shoulders)
Stand in a doorway and place your arms out to your sides, elbows against each side wall. Exhale and lean your upper body through the doorway as your arms are pushed back, your chest stretched and hold. Inhale as you release. This stretch can be done with one arm at a time as well. This is an important stretch to maintain a healthy posture of the upper back and eliminate rounded shoulders.
Hold Time: 15 to 30 seconds
Shoulder Crossover(Shoulders/Arms)
Stand or sit and place your right arm across the front of your body at shoulder level. Place your left hand on the back of your right elbow and press your right arm into your body, exhaling. Hold and breathe. Inhale and release. Repeat with your left arm.
Hold Time: 15 to 30 seconds
Triangle (Upper Back/Inner Thigh)
Stand with your feet wide apart, hands on your hips and your head straight. Exhale as you let your upper body drop to the right side feeling the stretch on the inside of the right leg, hold the position. Inhale and return to center. Repeat to the left side. This movement may performed against a wall to keep the body perfectly aligned.
Hold Time: 15 to 30 seconds
Step Stretch (Hamstring)
Stand with your feet shoulder width apart, about two feet back from your step. Place the heel of the right foot on the step, keeping your left foot planted on the floor. Exhale and slowly bend the left knee creating a stretch in the back of the right leg. You can bend at the waist as well to intensify the stretch. At the point of slight discomfort, not pain hold the position (this applies to all stretches). Inhale, slowly release, repeat on the opposite leg.
Hold Time: 15 to 30 seconds
Calf Stretch (Calf/Achilles Tendon)
Stand with feet together three or four feet out from a wall. Place your hands on the wall shoulder width or wider, exhale and lean the upper body in towards the wall. Your heels remain planted firmly on the floor as you hold. Inhale and return to the starting position. One foot can be brought forward to intensify the stretch on the leg that remains planted, repeat on the other side if this is done.
Hold Time: 15 to 30 seconds.
For more highly effective, yoga-based flexibility exercises, check out The Firefighter's Workout Book.
Michael Stefano is author of The Firefighter's Workout Book, as well as a twenty year veteran of the New York City Fire Department. His simple, yet highly effective training programs are used by firefighters across the country, and the general population alike.
Posted September 2003
Updated January 2011
