Tricia’s Answer: Flexibility is considered one of the 5 components of physical fitness. The other four components are Muscular Strength, Muscular Endurance, Cardiovascular Endurance, and Body Fat Composition.
To work on flexibility, time is your friend. You will want to hold each stretch (this is called static stretching) for at least 20 seconds (ideally 30+). You can repeat this 1-3 times for each muscle being stretched. To avoid the risk of injury, it is best to incorporate static stretching at the end of a workout when the muscles are warm. Try to use your breath to lengthen on the inhale and deepen on the exhale as you hold. Static stretching before a workout or competition has been shown to decrease performance so it’s best to save it to the end.
The current CDC Guidelines recommend flexibility training 2-3 days per week. You can incorporate some longer stretches after your workout or attend a stretching class such as yoga. Your Best Self now offers yoga 3 times a week – check out YBSFitness.com/classes for the days and times.
An additional technique that can be performed with the aid of a personal trainer is called neuromuscular stretching. This involves resistance against the muscle and following by assisted lengthening for a specific time ratio. When I have performed this for clients with tight hamstrings, it is not uncommon to see an increase in their range of 1-4 inches from a single session. My goal for each client is to be able to touch their toes so they can easily perform movements such as tying their shoes.
Also, the muscles are better able to relax and stretch after foam rolling or any self-myofascial release of tight spots (more on this in a future Ask the Trainer!)
References:
“Physical Activity Basics.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 16 Jan. 2020, Physical Activity Basics | Physical Activity | DNPAO | CDC