Stretching and Flexibility

Written by India Paulino, IFBB Pro Monday, 30 January 2012 15:54

Boy do I love to stretch.  I do it everywhere, even while standing in line at the grocery store.  Of course, not full out sitting on the floor, legs apart and arms out stretching, but the little stretches that don't cause too many heads to turn.  It feels so good and gives me energy.  Plus, there are so many benefits.  Stretching helps with relaxation, helps prevent injury, preserves range of motion in joints, increases circulation, reduces muscle tension and more.

Is it just me or do some people seem to be afraid to stretch?  Excuses - No, I am as stiff as board, there is no way I can ever be flexible, or I'm too old and it hurts.  Uh, really, it hurts?  It didn't seem like it hurt when you rolled out of bed and stretched your arms. That looked like it felt pretty good.  Stretching and becoming more flexible can be learned just like anything else.  Below are a few tips I would like to share with you.

- Make sure you warm up before you begin stretching.  Cold muscles are more prone to injury.  If I will be practicing 30 minutes or more of stretching my warm up will usually consist of 10-15 minutes of different dance moves which warm up my entire body.

- As you stretch you want to breathe in through your nose and out through your mouth.  You should exhale when you begin feeling tension.  For example, sit on the floor with with your legs straight out in front of you.  Take a deep breath.  I want you to exhale for as long as you can as you stretch your torso and arms further and further reaching towards your toes.

- If you are a beginner, begin holding each stretch for at least 10 seconds.  You want to eventually work up to holding it for 30 seconds or more.

- You must focus.  To become more flexible you must see yourself as more flexible.  Focus on what you are doing and keep the goal of gaining flexibility in mind.  Concentrate and coordinate your breathing with your stretching.  Practice coordinating the two will help you attain a deeper and longer stretch which will improve your flexibility.

- Try to enjoy it. I absolutely love stretching because I make it my 'me' time.  It is relaxing time for me.  You can learn to love it too.  Individuals who are not so flexible tend to think that they can never be flexible and that is not true.  It just takes practice like everything else.  So Practice Practice Practice.

Until next week!

India Paulino IFBB Pro
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India Paulino can be contacted for appearances through www.fmg-fitnessmanagementgroup.com