general well being

As we age it is easy to lose flexibility, impacting upon our ability to perform simple day-to-day tasks. By implementing stretching before and after a workout you can stay limber, making sure you will always be able to tie your own shoes.

Why do our muscles become less flexible as we age? While some of this has to do with the change of fluid and mineral balance within the cells of the muscle and the loss of synovial fluid in joints, another factor is directly related to how much we stretch, or lack thereof.

Traditionally we have been taught stretching is an excellent way to complete your workout, aiding in the cool-down process and lengthening your muscles which are shortened by exercise. In reality, flexibility exercise is really nothing more than learning to relax at your maximum muscle length. This helps alleviate joint pain, stiffness and lactic acid build up, improves body posture, and helps prevent muscle tightness due to adaptive shortening.

However, in addition to a post-workout stretch, latest research suggests stretching should also become a regular part of your warm up. By keeping loose throughout your workout you are reducing the chance of injury and aiding strength and power production.

There are two types of stretches that should be employed - Static and Dynamic.

Static Stretching

This is the type of stretching you’re probably most familiar with, where you manipulate your body into a position that puts strain on a group of muscles, lengthening it. This position is then held for a fixed count. Improving your flexibility through static stretches is beneficial for non-athletic endeavours of everyday life such as bending, kneeling, rotating and squatting. For a static stretching routine visit our website newsletter catalogue.

Dynamic or Active Stretching

This is where stretching is achieved through movement. Stretching in this manner excites your central nervous system and increases blood flow. We recommend you include a dynamic stretching routine in your warm up whenever you come to the gym.

Your routine should consist of five to six exercises implemented at a slow tempo and in a comfortable range, straining the muscles but keeping in motion the entire time. As this is a dynamic stretch you would implement ten to twelve repetitions of each exercise, gradually increasing the range of movement with each repetition.

You will find a full dynamic stretching routine from the Exercise of the Month featured in this InTouch edition.

By regularly performing both dynamic and static stretches, before and after your workout, you will achieve an exponential improvement in your overall flexibility. Not only will you notice this improvement in the short term, but it will also help you to maintain a full range of movement long into old age.