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FLEXIBILITY TRAINING

 

NOTE:  This video is 10 minutes long.  If you stretch while you watch it you'll have a great muscle warm up or workout cool down.   Breathe slowly and deeply from your navel.

Like aerobic endurance and muscle strength, flexibility provides anti-aging benefits. Everyone can learn to stretch, regardless of age or flexibility. ANY time is a good time. As you age, your muscles tighten and range of motion in a joint can be minimized. This can put a halt to active lifestyles and even hinder day-to-day normal motions. A regular stretching program can help lengthen your muscles and restore youthful activity.
Flexibility exercise in its simplest form stretches and elongates muscles. Disciplines which incorporate stretching with breath control and meditation include yoga and t'ai chi. The benefits of greater flexibility may go beyond the physical to the improvement of stress reduction and the promotion of a greater sense of well-being.

Stretch To:

  • relax your mind and "tune up" your body

  • preserve range of motion

  • maintain flexibility

  • prevent injury during exercise

  • prepare the muscles for more vigorous activity

  • help develop body awareness

  • promote circulation

The right way to stretch is slow and relaxed. DO NOT BOUNCE. This can actually cause you to pull the muscle you are trying to stretch. You should stretch to the point of "MILD TENSION". If you overstretch you will also cause damage. Back off if the stretch feels painful.

Hold the stretch for a minimum of 15 seconds each, without bouncing. BREATHE slowly and naturally. Do not hold your breathe while stretching. Relax the stretch. Stretch one or two more times with each stretch. Try to stretch a little further with each stretch. Again, only to the point of mild tension.

COOL-DOWNS, consisting of slow walking and stretching, are performed after aerobic exercise for a duration of 5-7 minutes.  The purpose of cool-downs is to gradually return your heart rate and blood pressure to resting or pre-exercise levels.

YOGA BENEFITS

  • Reduced Stress, Anxiety & Muscle Tension

  • Lower Blood Pressure & Heart Rate

  • Increased Strength, Flexibility & Balance

  • Improved Breathing and Circulation

  • Weight Management by Reducing Cortisol

  • Better Body Alignment & Detoxification

RESOURCES

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