reasons to take time to stretch

How Hard is Enough?

How Hard is Enough – Part 3

Series Part 3: Stretching, Range of Motion, and Flexibility

Increase range of motion.

Flexibility, or range of motion (ROM), is the final key component to a balanced exercise program. When we are working on our cardiovascular health or performing our strength training exercises, the muscles tighten and can inhibit one’s range of motion within their joints. Our muscles have various properties that adapt to the stress put on them when stretched for a prolonged period of time. Our key focus during stretches should be to increase ROM in the belly of the muscle rather than the joint (ligaments and tendons).

Hold that stretch.

How hard is enough? When it comes to stretching, the goal is to be gentle, yet persistent, with the process. Our body has natural reflexes the inhibit and allow the muscle fibers to stretch. Due to their nature, we must hold stretches for a period of time (30 seconds to a couple of minutes) to disengage the reflex and improve our flexibility.

Everyone is different.

There are a couple of things to take into consideration when stretching. Genetically, we have different length ligaments (connect muscle to bone) and tendons (connect muscle to muscle) and these affect our flexibility. Since these connective tissues may vary, so may our range of motion, despite our efforts to improve it. Therefore, it’s important to let go of expectations. Feel the sensations within the muscle, stretching further as the muscle allows.

It’s important to keep the ROM we have, especially as we age. It’s imperative to keeping us mobile and able to lead an active lifestyle. Let’s aim to stretch at the END of our exercise sessions. Spend at least 30 seconds on each used muscle group.


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