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.
