Part 3 - Preparing to stretch
In the previous parts of this series we have looked at what flexibility is and why we stretch. We have also seen why it seems so hard to get started. Now we need some practical guidelines before we get down to the business of flexibility training.
Before you get stuck in to this article please read the disclaimer.
Aerobic activity
The first thing we need to do when we start a flexibility training session is to raise the temperature of our tissues and to stimulate some blood flow. Generating some heat will increase the levels of flexibility available to you and will reduce the chances of injuring yourself. I recommend 5 to 10 minutes of some sort of aerobic activity that elevates your heart rate. I favour jogging on the spot or similar exercise. I find this convenient because I usually train indoors in areas with limited space. There's no need to over exert yourself as this is a warm up, not an aerobic workout.
Many people are under the misconception that stretching is a form of warm-up. It is not. Stretching is a form of training in itself and should be treated as such.
Mobility exercises
Next you should introduce some mobility exercises (sometimes called joint rotations). These are intended to gently increase the range of motion (ROM) of your joints and muscles prior to actual flexibility training. They also induce the body to lubricate the joints with synovial fluid while maintaining your raised body temperature prior to actual stretching.
There are countless dozens of such exercises so I will only describe a few basic ones here. There are many books on flexibility training that can help you, I can recommend 'The Flexibility Factor' by Malcolm Brown and June Adamson (published by Pelham Books, ISBN 0 7207 2039 7). That book takes a sport-orientated approach to the subject.
Hip rotations - Stand with your feet slightly wider than shoulder width apart. Put your hands on your hips and rotate your hips first in one direction and then the other. Repeat 4 - 8 times in each direction.
Hip rotations
Spinal rotations - Stand with your feet slightly wider than shoulder width apart. Bend the knees (this will help prevent the pelvis from moving). Now twist the torso as if you are looking over your right shoulder. Now turn and repeat on the left side. Repeat 8 times.
Side bends (lateral leans) - Stand with your feet a little wider than shoulder width apart with your arms by your side. Now gently lean to one side and then the other. You may find that bending your knees slightly will help to keep your pelvis aligned. To increase the intensity of the stretch reach over with the opposite hand (e.g. when leaning to the right reach over with your left hand). Repeat 4 - 8 times each side.
Shrugs - Standing with feet shoulder width apart and your hands by your sides lift your shoulders as if you are trying to get then to touch your ears. Relax again. Repeat 8 times.
Elbow flexions - Stand with your feet shoulder width apart. Put your hands on your shoulders (left hand to left shoulder and right hand to right shoulder). This will lift your elbows. Try to touch them together in front of you. Now expand your chest and move your elbows to each side. Repeat 8 times. You can also move your elbows in circular motions (e.g. left elbow clockwise, right elbow anti-clockwise).
You can also do similar exercises for most of the joints of the body including your ankles, knees and toes.
What next?
Once you have completed your aerobic activity and mobility exercises you are ready to get down to the business of flexibility training itself. That is what we address in the next article in this series.
Author: Andy French
