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| FLEX APPEAL: 5 MINUTES TO A MORE FLEXIBLE YOU |
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 | By:
Grace DeSimone BA, HFI
Lemont Platt MSEd, HFI, CSCS |
Get Loose:
If you are reading this newsletter, you are inevitably hunched over your computer like millions of other Americans. In order to maintain your other hardware, your body, that is, you need to keep moving. Think you need to duck into the nearest phone booth and change into your fitness gear? Think again. Research shows that any activity stacks up points on maintaining a healthy body, so why not start right here, where you spend most of your time?
Just give us five minutes and we'll provide rescue relief for that nagging pain in your neck, improve your circulation and have you back to work feeling refreshed relaxed and more productive. |  |
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Do I Need it?
Flexibility is recognized as one of the three main components of any fitness program along with aerobic fitness and strength. It part of the critical link between the active and sedentary lifestyles. Studies have shown correlation between decreased range of motion and impaired functional activities of older adults in daily life. A flexible body is more mechanically efficient, moves comfortably through ranges of motion, recovers from workouts more quickly, and is less injury prone. |  |
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What is it?
Flexibility is defined as the ability to move a joint through a range of motion. This concept is easily demonstrated in the flexibility of your shoulder joint. Lift your arm directly over your head. Keeping your arm straight, try to move it behind your head. Some of you had no difficulty moving your arm several inches behind your head; others can't budge it at all. Why? Many factors influence your personal flexibility – adequate warm up, how tense surrounding ligaments and tendons are and how thick your muscles are. With more and more people beginning and maintaining fitness programs, the need for a flexibility program is ever apparent. |  |
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| Types of stretching: |
 | Active flexibility is done by yourself. Most people stretch statically and hold the stretch position at the very end of their pain threshold. |
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| Active Isolated Stretching (aka AIS) involves the use of contracting the opposing muscle before engaging in a more rapid but rhythmic movement through the range of motion with a minimal pause at the end range of motion. |
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| Assisted Active Isolated Stretching (or AAIS) is done with a partner |
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| Passive flexibility involves a partner guiding you through range of motion. This is as effective as the communication between both parties and it takes practice to get it right. |
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| Proprioceptive Neuromuscular Facilitation (aka PNF) involves guiding the subject's joint to the end range of motion and maintaining a static stretch for about 8-10 seconds. The subject is instructed to provide force against the resistance of the stretcher for another 8-10 seconds. As both parties release their forces, the subject's joint is pushed further to a new end range of motion. The process is repeated 2-3 times. Significant gains in measurable range of motion and decreased "tightness" or "stiffness" of the subject are observed immediately, providing instant gratification for the subject. |
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| Hold it right there? |
| We all know flexibility can be improved dramatically by performing the proper stretches regularly. Studies have suggested the duration of a static stretch last between 10-30 seconds. If you hold a stretch longer, the natural defense mechanisms built in your body's muscle tissue will react causing an adverse affect. Your muscles are protected by this "stretch reflex" based on the amount of forced applied or the critical range of motion point. The key is to learn to pay attention to your body before these reflexes are initiated; pain is a good indicator to ease up and back off a stretch. On a pain scale of 1-10 (1-no pain and 10 = the absolute worst), you should reach a pain threshold no higher than 6 out of 10. |
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| Waiting to Exhale: |
| These stretches were designed especially for our Wellness at Work Project, "Fit Society." Myfitnessexpert.com teamed up with American College of Sports Medicine to sponsor a wellness at work project that is being delivered to dozens of government agencies in New York City. The success and response to this program has been overwhelming and we are proud to offer a glimpse at this program. |
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| Head Rolls | Shoulder Hug | Shoulder Shrug |
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| Stretches the neck muscles that control side to side and rotational movements of the neck. Great for getting the “kinks” out of your neck after talking on the phone for a while. | Everyone needs a hug from time to time. Why not give yourself some love while loosening up the upper back and back of the shoulders. | Stretches the muscles that lift the shoulders. Great for reducing stiffness and tension associated with forward head or rounded shoulder posture. |
| Thigh Lift | Shoulder Pulldown | Pretzel |
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| Stretches the hip extensors. It helps increase circulation to the legs and helps reduce lower back tension. | Stretches the muscles of the back of the neck. Great for relieving tension or stress from those long conference calls. | Stretches the hip rotators and groin area. Great for loosening up those achy hip joints. |
| Scapular Protraction Retraction | Ankle Circles | Standing Back Arch |
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| Stretches the muscles of the shoulder blades. Great for overall shoulder posture problems caused by heavy computer usage. | This exercise stretches the muscles of the ankles and feet. It helps prevent those “dawgs” from barking! | Stretches the front of your torso to counterbalance the effects of prolonged forward flexed seated posture. It's an overall feel good exercise. |
| Desk Lift | Standing Back Twist | Full Body Stretch |
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| Stretches the muscles that flex your wrists. Great for nagging pain associated with repeated typing. | This exercise stretches the muscles of the back and sides of the torso. It helps reduce tension and stiffness in the entire spine. | Stretches the muscles of the front of your torso, helping the body relax from prolonged seating. |
| Rainbow Reach Standing Side Stretch | Seated Toe Reach | Seated Chest & Lat Stretch |
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| Stretches the trunk and torso from the neck to the waist. | Stretches the hamstring, calf, and lower back. | Stretches the chest, back and other extensors of the shoulder joint. |
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