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Staying Fit
Why Is Flexibility Important?It helps you stay active with fewer aches, pains and injuriesYou’ve heard it over and over: “S-T-R-E-T-C-H before that workout!” But when you’re pressed for time, does it really matter that much? Yes, it does. Whatever your age or fitness level, a regular stretching program can increase your circulation, straighten your posture, relieve stress, improve your mood and alertness, and give you better balance and coordination. Most important, it helps you do the things you want to do every day with fewer injuries and less pain. “Flexible muscles are more forgiving. If they’re tight and contracted, you’re more likely to be injured,” says orthopedic surgeon Neal Stansbury, M.D., of Lehigh Valley Hospital and Health Network. Stretching allows your muscles to recover better, which means you won’t feel sore a day or two after exercising. It also can help you avoid chronic pain. When one muscle is tight, other muscles have to work harder to make up for it. That extra burden means those muscles never have a chance to relax and recover, Stansbury says, which can lead to chronic discomfort. And if you’re just not naturally flexible? “Some people will never be able to touch their palms to the floor, but stretching has benefits no matter what your limits,” says John Graham, director of Healthy You Fitness Centers. That includes people with chronic conditions such as arthritis. A combination of stretching and low-impact aerobics has been shown to help arthritis sufferers maintain muscle tone and prevent stiffness in their joints.The key is to listen to your body, do only what you’re able to, go slowly and use common sense. “If you have pain when stretching, back off and check with your doctor because you may have a structural injury you could aggravate,” Stansbury says. Starting a stretching programIf you’re a beginner, consider a few sessions with a personal trainer or a stretching class like yoga or Pilates. “You need to be aware of your body alignment and form,” Salem says. “It can help to have someone show you how that feels.”To maintain flexibility, stretch before and after exercise. Stansbury recommends a few minutes of gentle stretching beforehand and 20 to 30 minutes afterward. You need to be sport-specific to a certain degree—runners will focus on their leg muscles, for example—but do stretch your whole body. For the nonathlete, how often do you need to stretch? Salem says 30 minutes three times a week is ideal. If you can’t do that, even five minutes is better than nothing. “Flexibility training improves your health, and it’s easy to get started,” he says. “Try a few full-body stretches (point your toes and reach your arms overhead) before getting out of bed. It’s a great way to jump-start your day.”
Want to Know More? For stretching exercises for your whole body, call 610-402-CARE or click here to download our guide. This page last updated 4/18/08 10:58 AM
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