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Developing Your Flexibility Program
Part 3 of a 3-part Series – Developing Your Fitness Program
Introduction
Fitness achieved through correct and consistent exercise activities is important at any age. Exercise habits developed in high school and college can be beneficial throughout life. It is never too late to begin a fitness program!
Whether the goal is to begin an exercise program or to maintain a program already adopted, you can profit from taking a few minutes to read the information outlined below. In the pursuit of fitness, fact and fallacy often get confused and sometimes people are misinformed and end up exercising in an unhealthy manner.
The purpose of this article is to help clarify some of these misconceptions, provide general principles regarding exercise and to encourage you to make flexibility conditioning a part of your fitness program and a part of your life.
Flexibility conditioning is one of the basic components of fitness. It is also important to include cardiovascular conditioning and muscular conditioning in a well-rounded fitness program.
Consult a doctor for medical clearance if specific conditions exist (e.g. chest or heart pain, diagnosed heart trouble, dizziness, obesity, insulin-dependent diabetes), as well as to address any other questions you may have about your ability to begin exercising.
General Tips
The American College of Sports Medicine (ACSM) indicates that flexibility training should be incorporated into an overall fitness program. The primary goal is to develop and maintain range of motion (ROM). The ACSM recommends that exercises should be done to stretch the major muscle groups and should be performed a minimum of 2-3 days per week. Stretching should include static and/or dynamic techniques.*
*”The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults” (MSSE 30:6, 1998).
Important Definitions
· flexibility – the mobility or range of motion determined by the natural structure of a joint
· mobility – the freedom of movement
· stability – the ability to control force or movement
· stretching – the activity of gradually applying tensile force to lengthen, strengthen, and lubricate muscles
· range of motion (ROM) – the measurement of the achievable distance between the flexed position and the extended position of a particular joint or muscle group
· static stretching – various techniques that gradually lengthen a muscle to an elongated position (to be point of tension) and hold that position for 10-30 seconds
· dynamic stretching – exercises useful in developing neuro-muscular coordination for movements
Essentials of Training
Stretching prior to exercise has become a controversial topic. Some research indicates a decrease in performance a s a result of static stretching. One recommended protocol includes a dynamic warm-up prior to activity and static stretching following activity. Traditional protocol has stretches following a general warm-up prior to activity and after activity.
Whenever stretching exercises are performed, the muscles should be warm prior to stretching to avoid injury and to assist in the development of flexibility.
Plan to stretch the major muscle groups/areas of the body following an activity (chest, upper back, quadriceps/hip flexors, hamstrings, gluteals, triceps, deltoids, lower back). Work for bilateral flexibility – when stretching one side of the body, be sure to do stretches for the opposite area.
Do not force the stretch. A stretch should not create a burning sensation or result in a shaking movement. Stretches should be accompanied by even breathing.
Benefits
· enhanced performance in daily activities & sport-specific endeavors
· decreased muscle soreness
· injury prevention
· reduced muscle tension
· increased relaxation
· increased range of motion
· decreased muscle soreness
· improved posture
Alternate Conditioning Options
Movement Preparation (Movement Prep), as described by Mark Verstegen in his Core Performance books, is a series of exercises that prepares the body for movement, just as the name implies. The end result of doing the exercises on a regular basis will be a significant improvement in mobility, flexibility and stability! The author is quoted as saying, “Nothing else provides so much value in so little time.” (Core Performance, Mark Verstegen, Rodale 2004). (www.coreperformance.com)
Self-Myofascial Release techniques are performed on a specially-designed piece of foam, usually six inches round and 36 inches long. The techniques result in improvements in flexibility, function and performance while reducing the potential for injuries. An individual uses his/her body weight to roll on the foam to correct muscle imbalances, increase range of motion and maintain normal functional muscular length in addition to other benefits. Copy and paste the following link to see a handout of SMR techniques. (www.performbetter.com/catalog/assets/exercisesheets/PDF/foamroller.pdf)
The foam rollers are available at the following website. (www.performbetter.com)
Victoria Yannie is a certified Personal Trainer and Fitness Instructor with a passion for helping individuals in their pursuit of fitness and well-being. She has worked at a number of Big 10 and Ivy League universities along with a variety of fitness clubs and community centers. For more information, visit www.spiritfitsolutions.com or email, vicki@spiritfitsolutions.com.
spirit ~ the vital principle in humans
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