Flexibility is an often overlooked or under emphasized component of general fitness.
Adequate muscular flexibility is important in maintaining range of motion as well as preventing injuries.
Flexibility programs should address all major muscle groups.
If you have a certain limitation in flexibility, or you are trying to develop flexibility of certain muscle group more, than you need to focus more on these muscles.
I have a very fit and active friend who is trying to achieve better than average flexibility of his hamstrings. Here is, what he needs to do:
- warm up for at least 7 minutes with medium intensive cardio exercise like running, elliptical training, jogging – muscles and tendons stretch better when warmed up
- isolate each muscle or muscle group – when stretching hamstrings, stretch only hamstrings
- do slow, passive static stretching – slow, gradual, and controlled elongation of the muscle
- stretch to the point of feeling tension in the muscle, but not pain
- hold each stretch for 15-30 sec.
- do 3 – 5 repetitions for each muscle group every day
- for better and faster results – focus (hamstrings) – you need to stretch them several times a day – 3-5 times per 5-7 repetitions, hold each stretch (repetition) for 30-60sec., every day
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