Skin & Sun Safety
Fitness
Flexibility Training
Flexibility TrainingPg 1TranscriptFlexibility Training includes any exercise that increases your body’s ability to move in a full rangeof motion. When you stretch, you are lengthening the muscle in that area of the body, increasingits ability to move further.Flexibility exercises can increase blood flow, reduce muscle tension and soreness, and helpimprove your posture.Longer, more flexible muscles can also prevent injury by allowing the joints and bones to movefurther before straining.“The first thing about stretching for me as a Bar instructor is the lengthening property. So Ialways feel a bit taller, I can move more, I have a better range of motion.”Everyday activities like reaching for a glass in a high cupboard can be done much more easily ifflexibility exercises are part of your daily routine.And flexibility exercises can also provide you with a better mind/body balance. Take time to relaxand stretch to feel better and reduce stress.Flexibility training is a key part of every exercise routine. But it must be done safely to avoid injury.Always warm up first. Your muscles need to have blood flowing to them before you try to stretchthem, otherwise, you could injure yourself.If you are only planning to do a flexibility training session, warm up by walking for 5 minutes firstand then start your stretches.When stretching, begin slowly. Do not bounce; instead slowly stretch into the position, stoppingjust before you feel any discomfort. You should feel your muscles lengthen but it should not bepainful. If it is, release the stretch right away.Keep your joints slightly bent during your stretch. Never lock them in position. Relax, breathenormally and hold your stretch for about 10 to 30 seconds. Then repeat, trying to stretch furthereach time. Do each stretching exercise 3 to 5 times during a session.Focus on all of your muscle groups when stretching; including your neck, back, shoulders, arms,legs, and waist. If you have a problem area or feel one area is tighter, spend more time stretchingthere. Over time, your muscles will lengthen and help increase your range of motion.Stretching should be done after any cardiovascular or resistance training session. But you can alsoget increased flexibility by trying tai chi, yoga or martial arts.You may choose to start your flexibility training in a gym with a personal trainer. Your trainer canhelp you make a plan and ensure you are doing each stretch safely.Or you may choose to do activities around your home or work, by yourself or with family or friends.This program is for informational purposes only; for all health related issues please contact your healthcareprovider. Publisher disclaims all guarantees regarding the accuracy, completeness, or suitability of this videofor medical decision making. gn_10217_98 ©Milner-Fenwick, Inc.Flexibility TrainingPg 2If it has been a long time since you exercised, or if you have had surgery like hip or back surgery,talk to your healthcare provider before you start a routine to ensure your goals are doable andsafe.Whatever flexibility exercises you choose to do, remember to warm up your muscles beforestretching. Each time reach further than you did before. Increase your range of motion anddecrease tension and stress. Your overall health and well-being will benefit.This program is for informational purposes only; for all health related issues please contact your healthcareprovider. Publisher disclaims all guarantees regarding the accuracy, completeness, or suitability of this videofor medical decision making. gn_10217_98 ©Milner-Fenwick, Inc.
Understand the benefits resistance training has on your body and learn ways to properly include it in your exercise plan.
Watch how to properly and safely perform seated leg curls to strengthen the muscles of the upper part of your leg.
Learn how to perform a bent over row to strengthen your back muscles.
See how to correctly perform the standing row exercise, using an exercise band.
