Kirby Pines Retirement Community | The Pinecone

The Pinecone | November 2020 • 5 • FLEXIBI L I TY Improving Your Flexibility: refers to the range of movement in a joint or series of joints. • Length in muscles that cross the joints to induce a bending movement or motion. How can you Improve Flexibility? • To improve flexibility, it is important to stretch • Stretching- is a form of physical exercise in which a specific muscle or tendon is deliberately flexed or stretched to improve flexibility and range of motion. What are the Benefits of Stretching? • Improve range of motion • Improve performance in physical activities • Decrease risk of injury • Enable your muscles to work most efficiently • Decrease pain and soreness after exercises • Improve posture • Improve circulation of blood flow throughout the muscles • Prevents tightness of muscles Types of Stretching Dynamic Stretching • Low intensity form of stretching that utilizes movement to stretch your muscles • Increases circulation and nutrient flow throughout the body Ex: arm swings, shoulder circles, lunges, leg swings, etc. Static Stretching • Stretching muscles while the body is at rest • It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for at least 30 seconds Stretching Essentials • Target major muscle groups Calves, thighs, hips, back, neck, shoulders, arms, etc. • Warm up first • Hold stretch for at least 30 seconds • Don’t bounce • Focus on pain-free stretches • Relax and breathe freely Fit Stretching into your Schedule • Do stretches after your morning shower or bath • Stretch before getting out of bed • Stretch after exercise Keep up with Stretching • It can be time consuming! • You can achieve the most benefits by stretching regularly at least 2-3 times a week • If stretching helped you increase your range of motion, it may decrease again if you stop stretching Approach with Caution • If you have a chronic condition or injury, you may need to adjust your techniques • Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.