Flexibility - the Key to Optimal Performance

What is one element missing from most of our lives these days that if added could greatly improve our daily performance? FLEXIBILITY!

Whether you are active or not, flexibility training is the key to 1.) decreasing muscle imbalances, 2.) decreasing joint dysfunctions and 3.) preventing overuse injuries (overuse can be from gym related and non-gym related movements.) To put it simply ~ if you do not incorporate flexibility training into your daily life then you are adding stress to your body and guaranteeing that pain and/or injuries will be a part of your future.

Key tips to remember when adding a flexibility routine:

- Static stretches (holding into stretches without bouncing) are best done after a 5-10 minute warm up and after your workout when muscles are more elastic.

- Hold each static stretch 20-30 seconds. It takes this long for the overactive muscle to release its tension. Don't cheat yourself out of this time ~ you will feel the difference when held long enough!

- Hit all major muscle groups - upper and lower body - while stretching. Just because some muscles feel tight they may not always be the ones causing the tension issue. (Ex: tight hamstrings may be a result of tight hip flexors from sitting all day.)

- BREATHE. Deep breathing while stretching helps release the tension and gets that oxygen rich blood flowing to feed the body and get rid of toxins.

- Stay hydrated. Thirsty muscles may show signs of tightness and cramping. On average a person should consume approximately 96 ounces of water per day. Those who are more active should increase that amount to replace sweat losses.

Set a goal and stick to it! While stretching should be done each day of the week you can start small and add on . . . start with 3-4 days a week and feel the difference it makes. I bet you will love it so much that it becomes a "must-do" every day!

Happy Stretching!