Health Benefits of Flexibility: Why It Matters

Flexibility, Balance, Cardio, and Strength Training

This past week, I got to see how you function well-rested. But it’s a brand new week! So here’s a brand new topic: Benefits of flexibility! We’ve already covered two types of exercises: ✓

Cardio and strength training. Previous weeks have even given you some tips on food swaps, what a balanced meal is, why sometimes you just want to eat everything, and also why sleep is so important to your health. ✓

Today, we cover our last topic. ✓ To bring it full circle, what’s one of the first things you do in the morning after you wake up? How about a big long stretch of your whole body? That’s right…today we’ll be focusing on stretching and, more specifically, flexibility and balance.

Let’s begin by discussing the recommendations, benefits, types of exercises that improve flexibility and balance, and how to perform them.

First, let’s talk about the recommendations on stretching. Currently it’s recommended to do some stretching exercises about 3 times a week.

But how do you do that??? Well, there are a variety of ways. You can just hold a position for about 30 seconds at a time, release, and repeat for a total of 60 seconds. This form of exercise is called static stretching.

Or you can do some dynamic stretching that involves movement while you also stretch your muscles.

Now, what about types of exercises that count as flexibility and balance?

If YOGA comes to mind, then you’re right!! YOGA does give you the best of both worlds. Not only are you using your muscles and stretching through movements, BUT you are also holding certain positions (static) in both power poses and stretching poses. Must love yoga! The good thing is that you don’t even need to enroll in a class.

You can find excellent yoga classes on YouTube and do them from the comfort of your home! How do I know? I’ve used them!!??

Another great exercise for balance is Tai Chi.

The slow, guided flow from each movement makes use of each of the muscles that help you with stability.

More stability means fewer falls. The older you get, the more critical these balance exercises become. Okay, so yoga and tai chi, but what are the benefits of doing these flexibility and balance exercises? Are you ready??

1. Stretching and flexibility improve your range of motion.

This means that your joints can move the way they are supposed to. Like a well-oiled car! You want proper motion so you can get the most use out of your muscles. For example:

If you were to trip over something and you’re pretty flexible, then your hip muscles have room to move to their extreme position and prevent a fall. Hopefully. Now, if you are less flexible, think about trying to break your fall while your shoes are tied together. You won’t be able to take the wide-open step to prevent your fall because your range of motion is restricted. The same is true of your arms and other body parts.

2. It also improves your athletic performance!

Let’s put it this way. Your muscles need to stretch a little so they can use their full potential to move. If you’re flexible, then you can use your entire range of motion, and your muscles can use their full potential too! Such flexibility is great not only in sports but also in daily activities. Could you please explain what occurs when you need to carry groceries to the car? Or move a few things around the house? You may also need to transport your books from one class to another. MUSCLE USE! Sports or not, it’s good for your strength and power.

3. Decrease the risk of injury!

This is both in sports injuries and injuries in daily activities. For example, if you’re playing a sport and you fall on one of your joints in a weird way, if your bones are okay with that kind of stretch… no injury.

Conversely, when engaging in routine tasks such as climbing stairs, moving boxes, storing dishes, or preparing the bed, flexibility plays a crucial role. Thus, being flexible is an excellent way to do these activities without pain, without strain, and without injury. Why? Well, because you can bend that way! So it’s no biggie! But what if you’re trying to lift a heavy box? What if your hips aren’t flexible enough to bend widely? Chances are you will raise the box with your back rather than your buttocks, and you guessed it… You “pulled your back.” Now you’re lying there in pain, hoping someone will come and help. How do I know this? Based on my experience, of course!

Like Rome, flexibility doesn’t come in a day! So what do you do? Like all other exercises… start somewhere… and little by little, push for more.

Stretching to the point of pain is no longer more beneficial than stretching to the end of discomfort. so don’t aim for pain… just feel uncomfortable, and you’ll benefit from the stretch. I know… Who wants to feel uncomfortable? Oddly enough, it starts to feel beneficial, and you find your body loves it!

A lot of people say, “Stretch before a workout.” But you should WARM UP your muscles first before you go and stretch them. A mild time before a workout is okay, but don’t try to do a full stretch before you’re warmed up.

Here’s an example.

Think of your muscles as cheese. I know; now I’m hungry too. If I give you a piece of cheese straight from the fridge, you won’t be able to stretch it and pull it, right? Or maybe you will, but then you’ll just rip it apart and nom nom nom if you warm it up a bit. Like in a microwave… You get all the stretch and melt you want without the rip! And then you can still nom nom nom! Muscles are the same, okay. You don’t wish for cheesy muscles. But you do want muscles that are warm enough to stretch without being harmed. Therefore, perform some light warm-ups before exercising, such as jumping jacks, knee-ups, easy steps, or using the elliptical machine. Increase blood flow and warmth to your muscles! That’s what you want.

Once you’re warm, feel free to stretch if you’d like. There is no recommendation on whether you should stretch before the workout or after. Do both if it makes you happy! The bottom line: make sure you pull at least three times a week to keep your body functioning at its best!?

TIPS:

1. Make sure to stretch both sides equally! Having equal flexibility prevents injury. Asymmetric flexibility may increase your risk of injury, which is precisely what we are trying to avoid.

2. Stretch the muscles and joints you use most… for example: If you run a lot or play football… stretch your calves, your hamstrings, your ankle joints, your knees, and your hips. If you play basketball, do the same and also get those shoulders. If you play soccer… stretch those legs, baby! Hamstrings are prone to injury, so give them some love. If you’re a yogi (meaning you do lots of yoga), get those wrists too! You get the idea!

If you don’t play any of those sports… stretch all those things anyway. You learn to love the feeling of a good stretch! And you’ll use those joints, especially your hips, your knees, ankles, and shoulders. So stretch them all!

3. Don’t BOUNCE on the stretch. Why? Like I’ve said before… if not controlled… You can get hurt. Slow, steady stretches are the safest.

Last thing to mention:

Evidence on the overall benefits of stretching is all over the place. ✓ Stretching before a race or big sports event can lower your strength and power. So it may be best not to stretch before these events, but rather afterward?

Phew! Did it! A whole eight weeks of excellent info! But wait!! We’re not all the way done yet… You didn’t think I’d forget about the last challenge yourself game, did you?

Here’s your challenge… Now, have any of you heard of the game TWISTER? It’s an enjoyable game… Now, not many people have this at home anymore… it’s a bit of an older game. However, you can create your own version if necessary.

You can do it outside with chalk on the floor, and you can put coloured post-its on the floor; you can make the game whichever way you can. Below are the instructions and pictures of the game. ✓ The idea is to play TODAY! Then stretch your hips, shoulders, wrists, ankles, and knees after the game. Stretch those same joints again at least three times before you play the game.