You may remember that the five components of health-related fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. This week we will focus on flexibility.
Flexibility is one of the easiest to recognize of all the health-related components, but it is also addressed less frequently than any of the other components of fitness.
Flexibility can simply be defined as range of motion at a joint. Thus, any time you want to determine flexibility, a joint must be involved. The shoulder, the elbow, the hips, the wrists, the knees and the ankles are the primary areas where flexibility is assessed. The question is: What kind of range do you have?
Improved mobility
Flexibility and range of motion are joint specific and having good range of motion has benefit, including more efficient bodily movement, improved joint mobility and reduction in low-back pain.
We all can benefit from more efficient body movement and improved joint mobility. Whether trying to get in and out of a car or trying to reach something high on a shelf, greater flexibility can help make these tasks easier.
Reducing low-back pain is a goal for many people, and prevention of low back pain can and should be a part of a flexibility program.
Many factors affect range of motion. Age, sex, heredity, posture and disease can impact your range. In addition, if you don’t use it, you lose it. You can quickly lose your range of motion in a particular joint if you don’t continually develop the flexibility in that area.
Speaking of using it, there are several ways to improve flexibility. Static stretching is the most effective way to increase your range of motion when working alone. Static stretching is done when an individual lengthens the muscle gradually until mild discomfort is felt and then one holds the stretch in this position for a set amount of time (15–30 seconds).
Static stretching after an aerobic or strength training activity may also help in reducing the soreness in the muscles.
A second approach to improving flexibility is called proprioceptive neuromuscular facilitation (PNF). PNF involves stretching and repeated contraction and relaxation of muscles. It can be done alone or with a partner, but is typically more effective when done with a partner.
Changing lifestyle
How can you increase your range? Developing and improving flexibility involves a commitment to a change in lifestyle.
The most effective way to increase your range is to perform a designated set of stretching exercises on most, if not all, days of the week. Each session should last between 15 and 30 minutes.
In addition to the do’s listed above, there are some don’ts to consider when trying to improve your range:
1. Do not stretch to the point that you feel pain in your joint.
2. Try not to hold your breath while stretching — your muscles need the oxygen you are breathing in.
3. Avoid fully flexing or extending your knee, neck or back.
Remember that some activity is better than none, so if you aren’t flexible, don’t feel flexible or don’t think you can become flexible, consider the fact that Jesus reminds us that “with God all things are possible” (Matt. 19: 26b). Because all things are possible we need to continually work to take care of the temple He has given us — remember, your body belongs to the Lord.
Detailed descriptions of specific exercises to improve flexibility cannot be provided in the confines of this article. However, there are numerous books that provide descriptions and pictures to aid in your goal to improve your flexibility.
For more information on this topic, visit the resources section of www.thealabamabaptist.org.
Editor’s Note — Charles D. “Chuck” Sands is an assistant professor in the department of exercise science and sports medicine at Samford University.
He will receive his Ph.D. from the University of Alabama at Birmingham this month.
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