Stretching for flexibility can be achieved through physical activities such as calisthenics, dance, yoga, or Pilates. Effective stretching engages many core muscles, and it’s important to breathe deeply and avoid bouncing. Stretching after physical activity and repeating stretches daily can increase range of motion and reduce injury risk.
Stretching for flexibility can be achieved through physical activities such as calisthenics, dance, yoga, or Pilates. An effective stretching method engages many of the core muscles, such as the calves, hips, hamstrings, quadriceps, biceps, triceps, back, shoulders, and neck. When working to increase flexibility and range of motion, the warmer the muscles, the longer and deeper the stretch.
An important consideration when stretching is to breathe deeply to oxygenate the muscles. Bouncing during stretching is known to cause muscle injury and should be avoided. Holding a stretch for more than 20-30 seconds will help lengthen muscle tissues. A greater range of motion will be experienced if the stretches are repeated daily. Stretching after high levels of physical activity, when the muscles are warm, will produce better results.
Stretching exercises are a common component of dance classes. In a jazz class, for example, a teacher leads students through a warm-up that allows for an increase in body temperature ideal for stretching. Stretching when muscles are cold can cause injury. Toe touches while standing and sitting are examples of flexibility exercises that are commonly done in a dance class. These exercises stretch the calves and hamstrings.
A regular yoga practice involves extensive stretching for flexibility. A common yoga stretching exercise is the downward-facing dog. In this movement, the hamstring and calf muscles are lengthened. The back is also elongated and the neck is relaxed, relieving tension. Many yoga poses and postures integrate exercises that stretch and strengthen the body.
In Pilates, sitting on the floor with your legs tucked under your buttocks and reaching your arm up and to the side is a form of stretching for flexibility. This exercise lengthens the muscles on the side of the torso. As the stretch deepens, the abdominal muscles also feel this lengthening.
Many aerobics classes integrate stretching for flexibility. Lying on the floor on the back and extending one leg off the floor, grasping it and pulling towards the torso will stretch the hamstrings. Extending that same leg out to the side, while holding onto the ankle, will stretch the inner thigh muscles.
Stretching for flexibility doesn’t have to be limited to an organized activity. Runners, walkers, cyclists, and anyone involved in regular physical activity will benefit from increased range of motion. Regular stretching is important for everyone. Increase circulation, reduce stress, improve balance, and decrease risk of injury.
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