Stretching
Flexibility is a term that describes the conditions of the
entire body. It is important to never
force or overstretch a muscle. Overdoing
a stretch can lengthen ligaments as well as muscles. Remember that muscles extend and are
elastic. Ligaments, the tissues that
hold muscles to bones, are extensible, but not elastic; whereas muscles bounce
back, ligaments stay stretched. For
women who continue to wear very high-heeled shoes over the years, for example,
walking barefoot or wearing lower heeled shoes or slippers becomes both
uncomfortable and painful. The ligaments
become so overstretched that normal activity in different shoes is no longer
possible.
It is never too late to become flexible, even with limited
range of motion in the joints.
Inflexibility can be reversed, and joint stiffness can be slowly
alleviated. Some people have backaches
or unnecessary leg cramps at night. Both
stretching and proper posture can help strengthen the lower back and pelvic muscles:
they keep pressure off the lower disc in the lumbar (lower back) area. So, regardless of age, anyone can improve
flexibility. The advantage of
maintaining flexibility is, ultimately, being able to move about when carrying
on daily routines and having the extra safeguard of keeping the joints in good
working condition.
A person who sits a great deal during the day is likely to
feel tension build throughout the day in the neck, the shoulders, the lower
back, and perhaps, the buttocks. A
person who stands for prolonged periods during the day may have aching feet and
calves. Stretching any of these body
parts helps ease the tension produced by these muscle groups.
When they wake up in the morning, most people stretch very
gently, slowly, and deliberately. That is exactly the right way to stretch:
slowly and passively. Bouncing while
stretching increases the risk of injury.
A most effective way to stretch is to use an external force. For example, one or more limbs may be used
for leverage to stretch another. Try flexing
the fingers of your left hand backward.
Now, use your hand to help you with the stretch. This time, the stretch is quite
different! Gravity can play an important
role in stretching, too. For example, if
you stand glued to the floor and slowly lean into a wall or door with both
hands bracing yourself, the calf muscles in your lower leg will feel the
stretch. That is gravity working with
your body.
Sometimes when you are stretching a muscle, you may fell a
twitch or contraction in another part of your body. Usually, this is the opposing muscle. For example, when the biceps is stretched,
the triceps may be felt contracting.
That is normal when starting a new stretching program. Eventually, you will gain control, and your stretches
will feel “just right”. Most importantly
get your spine checked to make sure you are in proper alignment to prevent
injuries.
