FLEXIBILITY
Flexibility is a joint’s ability to move through a full range of motion. Stretching is the deliberate
lengthening of a muscle in order to increase muscle flexibility and joint range of motion.
Proper Stretching Techniques
Benefits of
Stretching Exercises
• Warm Up Prior to Stretching
• Increased flexibility and joint range of motion:
Flexible muscle and healthy joints can improve
daily performance. Everyday tasks such as lifting
packages, bending to tie shoe laces, or putting
away groceries can become easier and less tiring.
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• Dynamic Stretching
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• Improved circulation: Stretching increases blood
flow to muscles. Increased blood flow can help
get rid of waste by products in the muscle tissue.
Improved circulation can also help shorten recovery
time if you have had an injury, or overworked a
muscle.
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• Stress relief: Stress can cause tight and tense
muscles, and stretching can help relax these
muscles.
• Enhanced coordination and balance: Maintaining
full range-of-motion in your joints keeps you in
better balance. Coordination and balance will help
with mobility and decrease the risk of injury from
falls, as well as, improve athletic performance.
Mayo Clinic
After warming up, perform slow and controlled
movements rather than remaining still and holding
a stretch. Some dynamic stretches may include:
arm circles, hip rotations, or high knee walking.
• Static Stretching
• Improved posture: Frequent stretching can help
keep muscles from becoming tight, thus promoting
proper posture.
Stretching muscles that are cold can increase the
risk of injury. Walk gently or do a favorite exercise
at low intensity for 5 minutes.
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Should be performed at the end of workout.
Lengthen muscles and hold stretch for 20-30
seconds.
Stretch gently and slowly (no bouncing)
Stretching slowly and gently helps to relax
muscles which will make stretching more
pleasurable and beneficial. This will also help
avoid muscle tears and strains that can be
caused by rapid, jerky movements.
Stretch ONLY to the point of mild tension.
Stretching is not meant to be painful; it should
be pleasurable, relaxing and beneficial. If you feel
pain, you have gone too far.
• Breathe Slowly and Easily While Stretching
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This helps to relax your muscles, promotes blood
flow and increases the delivery of oxygen and
nutrients to your muscles.
• Always Stretch Left and Right Side of Body, Front and Back Muscle Groups
■■ This will help you maintain muscle balance.
WebMD
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STRETCHING EXERCISES
Example Stretches
Pectorals (chest) –
Place fingertips
behind head and
Abdominals – Lie on the floor face up with arms
gently press elbows
stretch overhead and legs straightened out in front.
back to open the
Stretch your entire body by extending arms and
chest. Hold stretch.
pointing toes. Hold stretch.
Upper Trapezius (upper back) –
Quadriceps (front of thigh) –
Lace fingers, press palms to
Standing, lift one foot to buttocks.
overhead, then lower forward
Grab foot with same hand as you
to shoulder level as you press
gently press heel toward buttocks.
shoulders down. Hold stretch.
Keep hips even, and thighs parallel.
Shoulders – Cross
Hamstrings (back of thigh) –
one arm in front of
Sitting on floor or mat, extend leg
chest, hold elbow
forward with heel of foot resting on ground. Bring
with opposite
opposite leg in towards thigh of extended leg. Starting
hand, gently press
with your back straight, extend forward slowly, while
shoulders down. Hold stretch.
Lower Back – Lie on the floor face up with the back of
your head down. Pull one leg at a time into your chest,
wrapping your hands over your knees. Finally, curl your
head up towards your knees. Hold stretch.
trying to bring your chest to
the knee of outstretched leg.
Hold stretch. Repeat with
opposite leg.
Please consult your doctor before starting any exercise program.
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