Flexibility activities are low impact stretching exercise and are appropriate for people of all ages.

Flexibility is a joint’s ability to move freely in every direction, or more specifically, through a full and normal range of motion.

Stretching is a powerful part of any fitness program that keep your muscles relaxed and your joints mobile.

Stretching increases blood flow to your muscles, improves circulation. Muscles become more resilient, lowering the chances of muscle sprains and strains.

Tight muscles increase your feeling of stiffness and can alter the way that you move, putting unwanted stress on the joints.

Stretching relaxes the tense muscles that often accompany stress.

If one does not move a joint through its complete range of motion, eventually it loses a portion of its flexibility.

Daily stretching activities will help you not only to maintain flexibility but also to improve it.

Flexible muscles can improve the ease of performing everyday activities, they will help you bend, turn and reach more easily, it improves your agility and posture as well as protecting you against injuries from sudden movement.

Intensity and duration are the most important factors in stretching.

A low intensity, high duration stretch is the best stretch to increase range of motion and results in better flexibility in the muscle and connective tissue.

Intensity usually refers to the degree of stretch or stretching sensation. Most stretches call for an intensity well below an individual’s pain threshold.

Most experts recommend you slowly position yourself in the stretch until you feel tension in the muscle (not pain).

If it hurts, you've gone too far. Back off to the point where you don't feel any pain.

Once you're in the position, you should hold the stretch for 10 to 30 seconds without bouncing.

“Bouncing causes the muscle to contract - this is called the Stretch Reflex. The possibility for injury and muscle soreness are increased by using this type of stretching technique”.

Relax and breathe freely. Don't hold your breath while you're stretching.

Deep breathing from your nose and long exhalation through your mouth can help to relieve stress and relax your mind and body.

It is essential to stretch on a regular basis.

Stretching exercises for flexibility should be performed daily.

Once you have reached your goals, a maintenance program usually requires less frequency, although you should keep it at the same level.

Stretch muscles and joints that you routinely use during the day and for recreational activities.

When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders.

Some muscles, such as the hamstrings, tend to tighten more easily and always need regular stretching.

If you have a problem area, such as tightness in the back of your leg, you might want to stretch more often.

Stretching exercises for older people and people with limited mobility may help them to regain lost strength and rebuild their muscles.

There is no special equipment required and you only need a small investment of your time in order to see significant gains in your flexibility range of motion.

You may hurt yourself if you stretch cold muscles.

Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five to ten minutes.

The best time to stretch after you exercise

Do your stretching after your endurance or strength activities. That's when muscles are warmed up and pliable, which will make stretching most effective.

Stretched muscles are more relaxed muscles.

Muscles which are full of tension have to work harder. This requires more energy to perform day to day tasks.

A daily stretching routine can help relax the muscle tissue which can help muscles stay healthier.

Remember

While doing stretching exercises you should never experience pain, what you should experience is a gentle pull in the muscles being stretched.

Hold a stretch for at least 15 seconds. Holding for 30 seconds is even better.

Move your joints through the full range of motion and do not bounce during any stretch, as this could lead to injury.

Remember to breathe while you stretch.

Know when to exercise caution

If you do have a chronic condition or an injury, you may need to alter your approach to stretching.

Discuss with your doctor or physical therapist the best way to stretch.

Regular stretching for flexibility can make your day-to-day activities easier and less tiring.

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