Flexibility

beachbum

Question:
I would love to increase my flexibility. Does anyone have advice on how to do so?

Debbie

Yoga has helped me tremedously. Once a week will do wonders!

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Number9

Is there anything else you can do if you don't want to go to a class?

Giovanni

I use a strap that you put your foot in that I got from a physical therapist after I popped my hamstring -it helps you get a better stretch

SusieD

I also use a surgical strap to stretch my quads and hamstrings. I loop it around my foot and lay down while keeping my leg straight as I pull back --it's a great stretch and has helped me stay injury-free.

nfguinn

It is best to get flexible in all the normal ranges of motion. For example, if you walk a lot: Hamstrings, Calf, Quads, Back, Gluts(behind) just for starters.

Warm up the muscles with a very low key exercise of the kind that you normally prefer. If walking, walk for about 10 minutes, keeping your pace moderate to slow. Once your muscles are no longer cold and your core temperature is up some you can stretch your muscles and get a much better response from your body.

All stretches should follow this basic set of rules. First, do not bounce your stretch. Some people do this and it is not helpful at all. Could hurt even. Stretch each area and hold that position for 15 to 45 seconds per set for two or three sets. Give yourself a few seconds between sets. If you are working on legs, stretch one and then the other. Should be more than enough time to go back to the first for the next set to begin. It might sound like it take a lot of time but frankly injuries can eat a lot more time. Plus flexibility has a ton of secondary benefits.

Look online for stretches on any particular muscle group. So long as they follow the rules above or at least come close you should be fine. Also, this is the quick and concise version. Their are college degrees based on the study of exercise science. If you need more help their are lots of people out there that can make some great suggestions.

ATHLETIC PERFORMANCE