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GET MOVING*
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Beginner and Intermediate Flexibility
By Kelly Reed PT, OCS, COMT,
Director TAI Cedar Hills Physical Thearpy
All illustrations © VHI
Your flexibility is in part dependent on what you do with your body and partly genetic. However, flexibility is trainable and with dedicated effort your can change the “tightness” level in your tissues.
There are several keys to optimizing your flexibility:
Prior to any workout, run, or walk, warm up dynamically. A dynamic warm up can be as simple as walking, a light jog, or increase to movement patterns that mimic your workout (high stepping, butt kicks, skipping, etc.) The idea is to warm up all the muscles that you will be using in your work out, through their full range of motion.
Do not start with static stretching. Your muscles will resist the stretch and you will gain very little for your effort.
Optimally, you will perform static stretching after you cool down post
work out.
If you must stretch “cold,” then be gentle and go slowly to allow the muscle to let go.
Stretches should be through the muscles full range of motion, and should always be “breathable.” If you have to hold your breath to get through the pain of stretching, you are stretching too hard and the muscle perceives the pain and will not let go. Relax and encourage the lengthening as you breath into that muscle.
Start the stretch easy and take up the slack as the muscle releases. This means you have to start at a comfortable level, and hold it long enough for the muscle to start to release. This is generally around 30 seconds.
Repeat the stretch two or three times for each muscle, taking up the slack and moving into the new range of motion.
Hold each stretch, breathing into it, and do not bounce.
The following is a general flexibility routine for your post cool down stretching regime.
Chest and Arms
With your arms straight and fingers interlaced, gently pull your shoulder blades back and down. Maintaining this open space in your chest, slowly lift your hands upward away from your buttocks. Hold the stretch for 30 seconds. |
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Gastrocnemius/Achilles
Stand with right foot back, leg straight, forward leg bent. Keeping heel on floor, toes pointed forward, lean into wall until stretch is felt in calf. Hold 30 seconds. Repeat with left leg back. |
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Soleus/Achilles
Stand with right foot back, both knees bent. Keeping heel on floor, toes pointed forward, lean into wall until stretch is felt in lower calf. Hold 30 seconds. Repeat with left leg back. |
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Hamstrings
Place right foot on stool. Slowly lean forward at your hips, keeping back straight, until stretch is felt in back of thigh. Hold 30 seconds. Repeat with left leg. |
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Quadriceps
Pull right heel toward buttock until stretch is felt in front of thigh. Make sure to keep abdominals tight; do not arch low back and keep knees together. Hold 30 seconds. Repeat with left leg. |
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Hip Flexors
Kneeling on right knee, tilt pelvis under and keep abdominals tight then slowly lean pelvis forward until stretch is felt on front of right hip. Hold 30 seconds. Repeat with kneeling on left knee. |
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Spine - “Rising Sun Stretch”
Lie on your right side with your left leg straight and your left hip and knee bent 90º, and your left foot resting on the floor. Stretch your arms out in front of you. Your left hand is the sun, and you will watch it rise and then set, as you slowly raise your left arm and rotate your head and shoulders to the left. Move gently through a comfortable range of motion. Try to keep your right knee on the floor. Maintain the stretch for 30 breaths, allowing each exhale to gently take the stretch deeper. Repeat to the opposite side. |
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Adductors
Place heels together and pull feet toward groin until stretch is felt in groin and inner thigh. Keep back straight, preferably up against a wall with your head up and shoulders back. Hold 30 seconds. |
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Gluteals
Cross right leg on top of left thigh. Gently pull left knee toward chest until stretch is felt in buttock/hip of top leg. To make it a little easier, release your hands, placing your left foot on the wall, and slowly scoot your bottom into the wall, increasing the stretch to your deep right buttock. Hold 30 seconds. Repeat with left leg on top of right thigh. |
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*Get Moving provides general information only. This information should
not be substituted for a doctor’s advice. Always consult your physician
before beginning any new exercise or treatment. |
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