Stretching Flexibility

Stretching flexibility sometimes does not get the attention that it deserves. If we were to ask ourselves about when we were younger we would see that one of the factors that we benefited from was our flexibility. Our Human Growth Hormone and the development of our bodies had a lot to do with our being flexible. Stretching flexibility exercises increases Range Of Motion (ROM) and should be performed daily. As we get older our ligaments and tendons shorten and stiffen. With a daily routine it is one of the factors of youth that we can get a majority back.

You should always include your stretching routine before and after your exercise routine. You will quickly realize your fitness level increase whether it is your run times will improve to overall performance in weight lifting.

Your routine will also have an impact on your health. Simply by stretching you can avoid nagging sports injuries such as muscle strains and sprains. If you are lifting weights, the muscle groups you work on for growth contract and shorten. Warming the muscles with a routine before you lift weights will keep those injuries such as a strain from occurring.

A sprain injury is an injury to ligaments. A ligament is a long band like fibrous connective tissue that connects bone to bone. The most common sprain injury is the ankle sprain. If you have ever sprained your ankle then you would know it is accompanied by heat, discoloration which would be blue or dark purple in color, and swelling. Ankle sprains are noted by degrees and severity is graded by a reduced range of motion. Ligaments do not have much blood flow so therefore may take longer to heal. This may be the reason why you often hear a sprain can be worse than a break.

Severe sports injuries should be treated by your doctor. Mild injuries can be treated by RICE. RICE stands for rest, ice, compression, and elevation. I apply ice in a direct manner. If you fill a Dixie cup three quarters full with water (water expands when freezing) and place in the freezer you will have a very good method to apply ice directly to an injured area. I have given you pictures of how the ice should be made and how to apply the ice to an ankle. Notice that I peeled the cup halfway down which allows me to have a handle to grasp the ice. I learned this trick when I was practicing medicine in the Navy.

Stretch the whole body. Never stretch or work out a cold muscle so your stretching flexibility routine always starts with running in place or jumping jacks to warm the muscles. Then neck rotations, shoulder movements, trunk movement, bending and touching toes, sitting and do sprinters stretch.

Do not bounce. Reach as far as you can without causing an abnormal pain and hold it for 3-5 seconds. Do the movement again and hold it for 10 to 12 seconds. Don’t forget to do deep breathing by taking in a deep breath and hold it for 3 to 5 seconds between movements. This works on the lung capacity and flexes the lung cavity. It also loads the body of oxygen.

I have given some photos for you to duplicate the movements.