FLEXIBILITY training is consistent, systematic routines of various stretches. Note though, there are a few things that one should be mindful of before embarking on flexibility training.

STATIC STRETCHING

This type of stretching is less likely to result in injury, because it is a low intensity form of stretching in which muscles are stretched in a supported position and the stretch is held for an average of 15 – 30 seconds. Due to the nature of this stretch, it is highly recommended because it is safer for almost any client, regardless of their level of fitness.

BALLISTIC STRETCHING

Ballistic stretching, by definition, can include rapid and uncontrolled movements. Here there tends to be bouncing rather than the stretches being held. This type of stretching is recommended mainly for athletes warming up for certain events, but for most people the benefit it provides pales in comparison to the risk of injury. Muscle tears often result from reflex contractions that have been triggered by the sudden and rapid stretching of the muscle.

When doing either ballistic or static stretching, the stretch may be performed by the individual or it may be administered by another. The former is known as unassisted stretching or active stretching while the latter is called assisted or passive stretching. With passive stretching, the person administering the stretch cannot feel what is being felt by the person being stretched to know the muscle has been stretched to its limit and as such it has a slightly higher incidence of injury.

BEFORE YOU STRETCH

When undertaking a stretching programme, please bear the following things in mind.

Stretch for a minimum of two to three days per week, and preferably five to seven days.

Before stretching, always warm up to increase core temperature and muscle temperature, as stretching cold muscles greatly increases the risk of injury. Especially those whose level of fitness is low to moderate, choose static stretching.

Stretch each muscle you choose to stretch to the end of its range, to where it feels tight but not to the point of feeling pain or discomfort, and hold the stretch for 15-30 seconds.

While stretching breathe deeply and slowly from the diaphragm.

Your stretching routine may be enhanced by the use of equipment such as blocks, foam rollers, elastic strips and bands, calf-stretch devices, and stability balls.

STRETCHES FOR LOWER BACK PAIN

Since lower back pain is so common, here are two stretches which may help to alleviate lower back pain over time. One is for the lower back and the other is for the hamstring.

For the lower back, lie on your back, which is known as the supine position. With both hands behind your knees, pull your knees to your chest; allow your spine to flex and your pelvis to tilt forward. Hold for 15-30 seconds.

In the hamstring stretch, you again lie in the supine position and bend one knee, placing the corresponding foot flat on the floor. Then raise the other leg towards the ceiling while keeping the knee straight. Again hold for 15-30 seconds. Switch legs and repeat.

Marlon Ebanks is a personal fitness instructor who has been certified by the Aerobics and Fitness Association of America since 2009.