It is a good idea to keep muscles and joints flexible, but
before you undertake any programme of exercise if you have
any concerns or doubts or you are pregnant or are taking any
medication then please consult your doctor for his or her
advice.
Did you know that a muscle that is only trained for strength
becomes shorter! This means that its range of movement becomes
restricted which means that it also decreases its ability
to use its increased force resources properly. If you exercise
to train the strength of a group of muscles it's a good idea
to follow by stretching exercises for the same muscle group.
Stretching exercises are designed to lengthen the muscle
groups involved which in turn increases the range of motion
in the joints.
An example of flexibility training taken from "Athletic
Ability and the Anatomy of Motion" by Rolf Wirhed
Harpoon
Publications:
"Good flexibility in the hip joint is of great importance
to nearly all athletes. The group of muscles that are easily
injured and which impede effective movement patterns are the
muscles of the groin (the abductors). These originate from
the pubic bone and are inserted into the thigh bone. When
sitting on the floor with the soles of the feet together and
as close as possible to the body, it will be seen that the
length of the groin muscles will determine just how far the
knees can be pressed to the floor. When in this position,
the knees are bounced up and down - this is elastic stretching,
but must not be done forcefully so that there is no risk of
minor ruptures. Easy relaxed elastic stretching is a good
way of toning the muscle. If the knees are then pulled down
using the muscles of the outer side of the hip (the abductors)
this is active stretching. Work is being done by the antagonists
(the muscles on either side of the joint) to the muscles we
want to stretch. However, we try as far as possible to relax
the actual muscles that are to be stretched. Pressing the
knees down with the hands is a form of passive stretching.
This method is more effective in reaching the outermost position.
However the most effective way is by pressing down with our
hands holding back with your knees for approximately 6 seconds,
relax for 2 seconds, press down with your hands again for
10 seconds, hold back once again for 6 seconds, relax 2 seconds
and finally press with your hands for about 10 seconds with
relaxed groin muscles"
It has been shown that the number of muscle injuries in football
has been radically reduced when flexibility exercises were
introduced as a regular part of the training programme. However
remember if you are pregnant, have any concerns or are taking
any medication consult your doctor first.
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