How to Improve Your Flexibility

When it comes to physical fitness, there are four primary areas of concern:

1. Cardiorespiratory Capacity
2. Muscular Capacity
3. Flexibility
4. Body Composition

Most often neglected on this list is flexibility. If you go to a gym, you'll see nine out of ten people warm up with some kind of cardio exercise or light weights, perform their workout, cool down, shower, and leave. Stretching is completely forgotten. Many people can't see the point, don't feel it's worth the time, or simply don't know how. We're all scared of things we don't understand, and yeah, you might feel silly twisting yourself into all these awkward positions without really knowing what you're supposed to be doing.

Immediate Benefits of Flexibility Training:

• Reduce the risk of injury caused by working your muscles
• Encourage blood flow to muscles, helping to distribute oxygen throughout the body. When stretching after a workout, this will help your body cool down and prevent pooling in the veins after you stop moving (eg. in your legs after a cardio workout).
  
• Reduce muscle soreness the following day
• It feels awesome

Long-Term Benefits:

• Helps to improve your posture
• Gradually increases the range of motion in your joints so that you can bend, reach, or stretch further.
  
• Keeps your body feeling good as you age
• Encourages you to take time to relax and focus on your body, which will help to improve your stress levels and how you cope.

Who Needs Flexibility Training?

Everyone needs to stretch their muscles. Balance is everything when it comes to fitness. Many women practice yoga and follow rigorous cardio programs, but never lift weights. At the same time, many men lift weights but do little cardio and often don't bother to stretch properly, if at all.

If you live a sedentary lifestyle and are stubborn, time cramped, inconsistent, or just plain lazy about exercising, you should at least include a gentle stretching routine somewhere in your day. Even if it's just taking a break from the office or television to stretch and walk around to get the blood moving and the oxygen flowing through your body. It won't necessarily increase your flexibility, but it will at least keep your legs from falling asleep

If you're stretching after a workout, the method is simple. Do everything you just did in the reverse. If you contracted a muscle, pull it back again. For example, if you just did biceps curls you'll now want to stretch your biceps, so do the opposite motion you did to exercise them... basically just straighten them out.

If you're looking to actually increase your flexibility, more attention is required to ensure you don't hurt yourself. Follow these golden rules:

1. Pain is NOT gain. Stretch only until you feel the tension, and hold it there for 10 seconds before a workout, and 20-30 seconds after a workout (this is when you'll see improvements in flexibility).
2. Don't stretch cold muscles! Stretch only very lightly when warming up before a workout, and do a good stretch afterward. If you're not working out, you can get the same benefits from stretching after a hot bath or shower, when your muscles are warm and blood is pumping. Working warm muscles will reduce the risk of pulled muscles, or any other discomfort, and it will definitely improve your results.
3. For total body improvement, split the body into major muscle groups: arms, legs, back, chest and core. Stretch each muscle group to increase your overall flexibility.