One of the most over-looked aspects of physical fitness is
flexibility training. We all want to know how much we can lift or how fast we
can run, but do you know if you can bend down and touch your toes? If not, you
have a flexibility problem that needs to be address ASAP. In
today's society we are plagued with postural imbalances, injuries, and low back
pain. Most of these conditions can be corrected with simple flexibly routines.
Sitting for long period of time, can lead to tight and weak hamstring, low back
muscles, pectorals, neck and hip flexors. Let's not forget the ligaments
associated with each joint. Your right, it’s ALL CONNECTED! Having tight
muscles can lead to injury and cause chronic pain that your physician may prescribe medications
to alleviate, but never address the muscle imbalance that you put your body
through every day.
Here is a sample flexibility program for you to follow daily:
Hamstring
Stretch: Lie flat on you back and lift one leg up in the air, while
having the opposite leg lie flat on the floor. Grab the leg that’s in the air
behind the knee and gently pull towards you. Try to keep the leg straight as you
can. This should be done slowly and held for 30 secs.
Pectoral
Wall Stretch: Stand in the center of a doorway. Bend your
elbows to 90 degrees and place them on the walls of the door. Slowly lean
forward until a stretch is felt in your chest. This should be done slowly and
held for 30 secs.
Upper
Trapezius Stretch: Stand upright and lean neck laterally (ear to
shoulder) while dropping the opposite shoulder. You should feel a stretch
between the shoulder and the neck.
Hip
Flexor Stretch: Kneel with front and back legs bent at 90
degrees. Gently lean forward stretching the back leg, until you feel a stretch in
your back leg. Hold for 30 secs.
Try this out and soon you will notice results, like pain relief, and more movement in your joints.
