For older athletes, flexibility is the secret weapon. Good flexibility allows better performance, more powerful muscles, avoids injury, and gives more confidence. Most importantly, it can easily be incorporated into any fitness program and developed to produce head-turning results. Here's an example of flexibility in a warm up.
Introduction
Without flexibility, you cannot achieve your optimum level of fitness. The way to achieve good flexibility is through stretching. Make stretching an integral part of your fitness regime, as stretching helps prevent tight, stiff muscles that restrict range of motion (physical ability) and add to the risk of injury.
As we age, joints become stiffer and tighter. Anybody over 35 years of age should pay special attention to stretching and flexibility, which:
increases the length of muscles, ligaments and tendons
allows increased range of movement
increases muscle power and athletic ability.
Be sure to read stretching tips from the Stretching Institute.
How to Stretch Correctly
Stretching can be harmful if done incorrectly, so you must obey these rules:
Warm up before stretching. Stretching cold muscles is like stretching old, dried-up rubber bands. Warming up increases the heart rate, blood flow, and muscle temperature.
Stretch before and after exercise. Stretching before lengthens muscles and tendons, and prevents injury. Stretching after exercise helps the repair and recovery of muscles and tendons, and helps prevent muscle soreness.
Stretch gently and slowly. This helps relax muscles and makes it more pleasurable. Stretch until tension is felt. Avoid pain at all costs.
Breath slowly and easily. Do not hold your breath while stretching, as this causes tension in muscles and makes it difficult. Breath slowly to help relax and increase blood flow and delivery of oxygen and nutrients to muscles.
Stretching routines
Use the following stretch routines to increase flexibility. Each routine contains detailed instructions on timing and repetition. For additional and/or muscle-specific stretches, contact this site's webmaster and request them, or visit the Stretching Institute for more information.
