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Updated: Aug 16, 2021

As you know, everyday life is stressful and even more so for your body. No matter what your profession or hobbies are, there’s one thing that should be paid attention to, but is often neglected, which is flexibility. Flexibility is the ability to move joints through their full ranges of motion. In other words, to be stretchy or bendy.

So, let’s look further at why this is important.

We strive for Peak physical condition. Not only does flexibility give you a wider range in performance, it also helps prevent your body from being tight, stiff, and reduces the risk of injury.

These 3 elements influence our ability to be flexible.

1) Muscle elasticity & length

2) Joint structure

3) Nervous system

Now how can we Target them?

With progressive overload, specificity, reversibility, and balance

Static stretches

are those in which you stand, sit or lie still and hold a single position for period of time, depending on your level of flexibility that you are trying to achieve. The sweet spot falls between 15 and 60 seconds.

***Note; Static stretching before exercise can weaken performance, such as sprint speed, jumps, and heavy lifting. The reason is holding the stretch tires out your muscles.

Dynamic stretching

Dynamic stretches on the other hand are active movements where joints and muscles go through a full range of motion. They can be used to help warm up your body before exercising.

Proprioceptive neuromuscular facilitation (PNF)

is an advanced form of flexibility training, which involves both the stretching and contracting of the muscle group being targeted.

Now that we have an understanding. Here what you can do to start improving your flexibility today!

3 things

Commitment: stretch at least 1 time per day I prefer to do it right before bed.

Time: depending what you are doing aim for 5 to 10 minutes of dynamic stretching prior to your activity. do another 5 to 10 minutes of static or PNF stretching after your workout.

At home 15 – 20 minutes is plenty.

Open space: at the gym, outside, even in your bedroom!

Before you go I am going to give you 3 of my favourite stretches

1) 90’s

2) Hamstring pules

3) Downward dog variation

If you are looking for more stretches be sure to check out our other videos.

And remember. No matter how unplanned your day goes, always make time for stretching as health is wealth!

Take care!

Team Rising

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