Stretching Tips
Improve Muscle Flexibility
These two elements, endurance and resistance, work together in a way that enables the body to physically build up toleration for specific physical actions over time. Thus, without consistent practice of endurance and resistance exercises, the body will gradually lose flexibility and muscles will tighten.
The Best Time to Stretch
It is true that some people are naturally more flexible than others, but for most part, the idea of jumping into a split is horrifying. Similar to changes in diet and exercise, a noticeable increase in flexibility takes time. Stretching exercises are performed best when the body and muscles have had sufficient time to loosen. For example, stretching immediately after waking up can be difficult and is not recommended. The body is often stiff in the morning and strenuous exercise is actually more difficult at this time. Allow an hour after getting out of bed before engaging in any type of exercise.
Muscle Flexibility
Regardless of the exercise you prefer, it is imperative to stretch afterward. Exercises such as running and spinning can keep the body in a constant position for a long time. Although this constant and repetitive motion is building muscle and endurance, the body and muscles are also tightening in certain areas. In order to counterbalance this natural physical reaction, 15 minutes of stretching is strongly recommended.
Simple Stretching Exercises
Remember to relax and breathe while stretching. Begin separate stretches with 10-second counts and push a little further and a little longer each time. For example, touch your toes (sitting or standing) for 10-seconds; stand up straight for 30-seconds; return to touching your toes for 15-seconds. Try this exercise twice a day for two weeks, and notice an increase in flexibility. The exercise will be easier than the first day it was attempted.
The Not So Flexible Truth
It may be hard to believe, but by diligently practicing stretching exercises, the ability to jump into a split is possible. As age increases, so does the difficulty for increasing flexibility, so mature adults have to work harder than children or adolescents. One must lengthen the tendons and ligaments located in the inner thigh in order to achieve a full straddle or split of the legs. These tendons and ligaments are shortened over time, due to lack of use, so it is best to slowly stretch them. Muscles can be easier to manipulate once they are tired, so the longer a stretch or pose can be held, the better.
Stretching Cautions
Refrain from any stretching that causes extreme discomfort, and remember not to push the body too hard in the beginning. Applying a heavier resistance will cause an increase in muscle strength, and an increase in time spent holding a position will build endurance. Balance these two elements on a daily basis in order to achieve flexibility goals.
Sources:
http://gymnastics.about.com/od/trainingadvice/ss/frontsplit.htm
http://www2.gsu.edu/~wwwfit/flexibility.html
Leg Flexibility
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