F L E X I B I L I T Y

"When the strong winds came, the stiff tree trunk cracked and fell, while the fragile but flexible reed moved with the wind, and survived the storm."

Flexibility is an essential element of health and fitness. When flexibility is maintained, our joints are able to move through their full ranges of motion. When flexibility becomes decreased, it leads to an array of undesirable conditions. If we do not use our body to its full capacity, moving our limbs and joints in their full range of motion, we lose the ability to do so. We basically train our body to move in the positions that we choose on a daily basis. If we sit for prolonged periods of time such as at a sedentary job, combined with being reclined while sleeping, and only use our bodies for basic activities, our bodies grow used to only certain positions, losing ability to move comfortably into other positions. One of the most problematic effects from a lack of stretching is poor posture. Lack of flexibility (a stiffness and shortening of the tendons/ connective tissue) can actually pull the bones in our skeletons out of alignment. A lack of flexibility can lead to severe postural defects such as a hunch back, pain in one or more parts of the body, an imbalanced gait, etc. These conditions worsen over time if not reversed by using proper stretching techniques.

One of the most common problems people experience is lower back pain. This is quite often caused by tightness in the hip flexors, and can be very easily relieved by increasing flexibility in the hips. If you cannot touch your toes with your legs extended fully straight in front of you while sitting, you have tight hip flexors. The good news is, regardless of age, or present lack of flexibility - You can change! You can become as flexible as you want to be, even be able to do the splits . All you need is patience and practice.

Stretching is especially important for the exercising individual, especially one who lifts weights. Due to the nature of weightlifting (involving multiple concentric contractions of the muscles), it is necessary to stretch the muscles following a workout session. Never bounce into a position, or use speed of force. A position must be held for AT LEAST 12 SECONDS OR LONGER in order for the tendons/connective tissue to elongate. Only after the tight uncomfortable feeling dissipates can you increase the stretch into a fuller range of motion, holding the position patiently again until you relax even further into your stretch. Focus on form and deep breathing as you hold your stretch. Every time you exhale imagine your muscles relaxing and the discomfort leaving your body. When extending torso forward over the legs, keep your spine as straight as possible, bending from the hips instead. This will be more effective for achieving hip flexor flexibility.