Let's be honest. How many of you actually include flexibility as an area of major importance in your workouts? Hardly any of you, right? That's what I thought. Well it's time to change all that. Why, you ask? Well, there are many advantages to following a sound flexibility program, and you're sure to find at least one from which you'd like to benefit. Read on to find out why this type of training is so important and how you can perform it safely and properly.

Flexibility is one of the four components of physical fitness, and can be more beneficial to you than you may have thought. Advantages include decreased risk of injury during exercise, decreased stress, and increased range of motion. Also valuable are decreased post-workout muscle soreness and alleviation of lactic acid build-up. Stretching can also help to tone and lengthen the muscles and improve posture, as well as assist in the ease of everyday living activities. Sadly, despite all these benefits and the importance of this type of training, flexibility is the most often neglected component of physical fitness. The good thing is with a little bit of background knowledge and direction, you can start your own flexibility program and begin reaping all of these benefits in record time.

Great, now you know the benefits, but where do you begin? First it's important to understand the different types of stretching of which there are five. They include static, ballistic, active, passive, and PNF.

Static stretching is the most common and is virtually risk-free and safe for the general public. It involves holding a controlled movement in a relaxed or supported position for a designated amount of time, usually at least thirty seconds.

Ballistic stretching involves bouncing and has the potential of provoking the stretch reflex. However, it is considered high-risk and while it may improve some types of performance, is not recommended for the general public.

Active stretching can be static or ballistic and is described by actively contracting the opposing muscle group. It can involve a partner or be performed solitarily. An example would be in order to stretch the chest muscles, one would contract the upper back (rhomboids, trapezius) and rear (posterior) deltoids.

Passive stretching involves a partner initiating the stretch and the client remaining in a relaxed position. Risk is involved in that the partner cannot feel the stretching sensations of the client and may not know his limitations.

Proprioceptive Neuromuscular Facilitation, or PNF, is another style of stretching that also involves a partner. This is a complex type of stretching that initiates reflex responses and is based on the concept that when the prime moving muscle contracts, the opposing muscle relaxes (i.e. chest muscle contracts, upper back and rear deltoids relax). In general, the muscle to be stretched is extended and contracts in a static position while a partner attempts to move the limb into a deeper position. Another option is to contract, then relax, then move into a deeper stretch. Another choice would be to contract, relax, then contract the opposing muscle for a new range of motion. An example of this type of stretching would be to isometrically (static) contract the muscle for approximately 6 seconds. Next, relax the muscle, then stretch it for a time of 10 - 30 seconds. That would be one repetition which could be repeated up to four times.

Now that you know the types of stretches, you should know how often and when to stretch. According to ACSM guidelines, frequency of stretching should be two-to-three days per week, and additionally as appropriate. Stretches should be performed to the extent of mild discomfort without pain. Stretches should be held for ten-to-thirty seconds, keeping in mind that a minimum of thirty seconds and up to five minutes is necessary to improve flexibility. Also, a brief aerobic warm-up and ten-to-twenty minutes of stretching exercises should precede every workout. The same duration of stretching should follow every workout. Remember, never stretch a cold muscle, as it gives a high risk to injury. Stretching of working muscles should also be performed between sets of resistance training to alleviate lactic acid build-up and aid in muscle recovery. Flexibility workouts should include the major muscle groups: chest, back, shoulders, triceps, biceps, abs, quads, hams, and calves. Special emphasis should be placed on areas that are specifically tight or inflexible, such as hams, low back, hip flexors, calves, chest, and front deltoids.

Now that you know the importance of flexibility and its benefits, what types of stretching there are, and how and when to perform them, you can start your new flexibility training program and be on your way to a more limber body as well as reap all the benefits of this great component of physical fitness.

Stretching Checklist