Flexibility is one of the most ignored elements of fitness and exercise programs. Many people are rushed for time and do not take the time to properly stretch; this can increase risk for injury as well as contribute to post exercise muscle soreness.

Flexibility Training Guidelines

The American College of Sports Medicine (ACSM) recommends that flexibility training must be preceded by a thorough warm-up. Warm muscles stretch better than cold ones. Stretching becomes even more important with age.

• Stretching on a daily basis is ideal with a minimum of 2 to 3 days per week
• Stretch to a position of mild discomfort but not pain
• Perform a minimum of one stretch per major muscle group
• Under ideal conditions, each stretch should be held for about 60 seconds; however holding stretches for 15 to 30 seconds is still effective.

* You never really want to hold a stretch for anything less than 1 to 15 seconds; speed stretching doesn’t work!

• Perform stretches for every major joint – specifically emphasizing the low back and back of thighs.