The Record Special Sections Health Quarterly 04-26-2020 | Page 12

12 ❚ SUNDAY, APRIL 26, 2020 ❚ THE RECORD
HEALTH QUARTERLY / ADVERTISING SECTION
FIT FOR LIFE
Flexibility Exercises for Beginners
By JENNIFER TURPIN STANFIELD
F
lexibility is an important component
of health-related fitness, but flexibil-
ity training is often neglected, even
among regular exercisers. Flexibility
describes the ability
of a joint and sur-
rounding muscles
to move through
a specific range of
motion with ease
and without pain.
Lifting weights pro-
motes lean muscle
mass, and aerobic
exercise such as
running improves
Jennifer Turpin
the function of the Stanfield
heart and lungs,
but what can flexibility training do for you?
Here are a few of the benefits:
n Improved efficiency in completing
activities of daily living such as bending,
reaching, squatting and stepping over things
n Better posture
Standing Hip Flexor Stretch
Seated Head-Toward-Knee Stretch
n Reduced risk of injury (especially
those related to sport and physical activity)
In addition to these physical benefits,
flexibility training can improve mood by
releasing muscle tension and facilitating
relaxation. For best results, do some form
of flexibility training at least two to three
days per week. However, if stretching is not
currently part of your fitness program, you
can enjoy the benefits of this type of train-
ing by incorporating just a few flexibility
exercises for beginners at the end of your
workout session. Here are three to get you
started, and all you will need is a yoga or
exercise mat:
STANDING HIP FLEXOR STRETCH
This stretch focuses on the psoas mus-
cle, which can become tight from extended
sitting and repetitive aerobic exercise
activities such as running.
n Take a split stance by bringing the left
foot forward and the right foot back.
n Drop the back knee and tailbone an
inch closer to the floor while slightly tuck-
ing the pelvis forward.
n Keep the spine neutral. Avoid arching
or rounding the back.
n Hold, and then repeat on the other side.
SEATED HEAD-TOWARD-KNEE
STRETCH
This stretch focuses on the hamstrings
(back of the thigh) and relieves tension in
the back.
n Sit with the right leg stretched out in
front of you and the left leg bent, relaxed
and pointing away from the body.
n Lengthen the spine and slightly rotate
the torso toward the stretched leg.
American Council on Exercise
Reclining Figure 4 Stretch
n Gently fold forward.
n Hold, and then repeat on the other side.
RECLINING FIGURE 4 STRETCH
This stretch focuses on the outer hip and
gluteal muscles, and relieves tension in the
lower back.
n Begin by lying on your back with both
knees bent and feet flat on the floor.
n Cross the right foot over the left thigh
and bring your legs toward the torso.
n Avoid straining. Instead, allow gra-
vity to bring the legs closer to the body to
deepen the stretch.
n Hold, and then repeat on the other side.
Keep in mind that flexibility is joint-
and muscle-specific and varies from per-
son to person. People who are very flexible
in their hamstrings may find that they lack
the same level of flexibility in their shoul-
ders. Fitness level, genetics, age, gender
and individual anatomy all impact a per-
son’s flexibility. Still, flexibility will improve
with consistent training.
Follow these tips to get the most out
of your flexibility training:
n Avoid holding your breath. Focus on
maintaining a smooth and steady breathing
pattern while you stretch.
n “No pain, no gain” is simply not true.
Stretching shouldn’t hurt. Stretch to the
point of mild discomfort. Try to find a bal-
ance of ease and effort in every stretch.
n Avoid bouncing or jerking movements.
Static stretching (holding the stretch) is
an efficient means for improving flexibility,
and the risk of overstretching or injur-
ing the muscle is relatively low with this
stretching technique.
n Take your time. Try holding the
stretch for 10-30 seconds, releasing and
then repeating the stretch before moving
on to the next exercise.
n Muscles stretch more easily when
they are warm. If you are unable to stretch
at the end of a workout session, try per-
forming the stretches after a hot bath or
shower.
For more information, visit www.acefit-
ness.org.