Flexibility To Stay Strong, Pain-Free, And Active!

Flexibility To Stay Strong, Pain-Free, And Active!

by Jamie Durner

More than strength or endurance, which get called on only sporadically, flexibility affects us from moment to moment in everything we do and is the key to keeping us strong, pain free and active as we grow older. Since we build tension in the body daily through every day activities, the key to stretching is regularity.

To understand why stretching helps, we need to first understand how our muscles work. Muscles work together in oppositional pairs. This means, when one muscle is contracting or shortening to perform the work, the muscle opposite to it is stretching or lengthening.

Muscles also have an ideal length. When we use the muscles, they shorten. If one muscle stays shortened, the opposite muscle remains overly long or overstretched. Both of these conditions cause discomfort and inhibit strength and flexibility in activities. Regular stretching allows the muscles to return to their normal length after use and is essential for healthy, balanced muscle tone and full range of motion in the joint.

Stretching is easy, but when done incorrectly, can actually do greater harm than good so it is critical to learn proper stretching mechanics. There are two parts to a stretch: getting into the right position to isolate the muscle being stretched and gently moving into the stretch itself. One should only go to the minimum point where the muscle first engages, then hold that position. While in the stretch, breathe deeply and allow the body to open up and relax into the stretch before going further. Stretching should feel good. If something hurts, most of the time it is due to going too fast to a maximum stretch point.  

The bottom line for healthy muscles and a happy body is that we need to make time for stretching. Twenty minutes a day of stretching will keep your muscles in good shape, but even spending as little as five to ten minutes a day can make a big difference and is a good place to start. Working with a chiropractor, massage or physical therapist, or personal trainer to assess your personal patterns and needs is ideal. Remember, that taking the time to stretch will increase performance in workouts, decrease the incidence of injuries, and, most importantly for many of us, allow us to live with less pain and discomfort.

©Jamie Durner, 2009

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Jamie Durner, BodyMind Coach™, holds multiple certifications across the health and wellness disciplines including Nationally Certified Massage Therapist, Registered Kundalini Yoga Teacher, and Associate Credentialed Coach. She is the creator of the “Total Self Mastery” group coaching program and publishes “Healing and Harmony” monthly Ezine and blog with easy-to-use, FREE tips to move beyond chronic imbalance and into healing and harmony (sign up at www.jamiedurner.com).  She is a contributing author of the book “Yoga in America”, HealthWise Magazine, and is one of the Expert Authors for HealthyWomanGuide.com.  She is also the yoga expert and instructor for Your Health Professional online professional exercise program.