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How to Get Flexible and Stay Flexible

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How much flexibility do you need for optimal health and fitness? It is surprising that you don\'t have to as flexible as you might expect. And no, there is no need have the flexibility of a contortionist or be able to do the splits.

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How much flexibility do you need for optimal health and fitness? It is surprising that you don't have to as flexible as you might expect. And no, there is no need have the flexibility of a contortionist or be able to do the splits.

Each person needs as much flexibility as his or her lifestyle requires. Certainly an athlete or gymnast needs a greater flexibility level than a person not engaged in sports. Most of us need to have a level of flexibility that is in the middle area, below that of an athlete, but above that of an inflexible person.

How do we improve our flexibility? Start with about ten minutes a day of stretching exercises, focusing on you major muscle groups.

• Upper body: arms, shoulders and neck


• Back


• Lower body: thighs, calves and ankles

Any other exercises depend on how you spend your day. If you work at a desk during your working day you should focus on your lower back and shoulders, as well as finger and hand flexibility. On the other hand if you spend your day lifting things, whether it is boxes or young children you need to concentrate on your hamstrings and arms.

If you don't have ten minutes daily to devote to stretching, spending just a couple minutes several times a day or even every other day will help almost as much. Of course it is possible that stretching will make you feel so good that it will become one of your favorite activities.

Stretching is very relaxing because you have to do deep breathing and pay attention to messages your body is giving you. It is a great beginning to meditation. The more you stretch the more you will get out it both physically and mentally.

How to stretch:

• Before you stretch do a little warm-up to get your muscles warm by doing a short walk, or some jumping jacks. Warm muscles are much more receptive to stretching without injury than cold muscles are.


• With each move breathe in and out as you stretch.


• Stretches need to be slow, smooth and controlled. Hold your stretch for a few seconds and then relax and repeat.


• Take great care not to bounce. Bouncing may enable you to stretch further, but it also causes small tears in your muscles, which will produce scar tissue. Scar tissue will prevent your tendons from stretching and will in fact shorten them.

In summary, flexibility is a key to make your life better and pain-free. It helps you live the life you want to live.

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