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Advice :: Training :: Flexibility

Flexibility is an important component of fitness that is often neglected. Flexibility is not something just for dancers, gymnasts, and martial arts athletes to work on. Flexibility is an important part of fitness for everyone regardless of age, gender, goals, or experience.

Poor flexibility of the lower back and hamstrings has been shown to contribute to back pain, so it is important to recognise and correct flexibility problems as soon as possible.

It is never too late to start improving overall flexibility. Good flexibility will help alleviate stiffness, prevent injuries, and maintain good range of motion in the joints. It is important to focus on the following seven tips when working on this crucial fitness component:
1) Never stretch a cold muscle. This means minimally five to ten minutes of light movement of the large muscles groups by jogging, biking, dancing, etc.

2) Always perform stretches correctly. Good form is of utmost importance.

3) Don't Bounce! Ballistic stretching can be dangerous, static stretch is usually better and safer. Find the point at which you feel the stretch and then hold it. Ten to Twenty seconds is a good general length to hold stretches.

4) Make sure you are stretching all of your major muscle groups. Do not just do the flexibility stretches that you enjoy or that are easy for you. Overall flexibility is important for overall fitness.

5) If you have specialty areas of flexibility that require additional work (for sport-specific goals or specialised rehabilitation needs) do not neglect other areas to focus on the specialty area. Spend additional time to improve that area.

6) Remember that flexibility is very individual. Do not try to mirror another person's stretch point. That point could be too difficult or too easy for you. Everyone is different.

7) Your stretch point is the point at which you feel the stretch is working but not to the point of feeling pain. Feel the stretch, not the pain. The old saying, "No pain, no gain," does not apply to stretching.