WORK IT OUT

FLEX-APPEAL

There is more to stretching than simply bending over and touching toes. Get up, stand up and stretch it right!

WHY STRETCH?
Stretching is one of the key components of a balanced fitness regimen. It prevents injury, increases the body's range of movement, promotes relaxation, enhances exercise performance, improves posture and keeps the body agile.
IS STRETCHING A FITNESS COMPONENT?
Yes! The growing evidence of the many benefits of stretching prompted the American College of Sports Medicine to add recommendations for flexibility exercises to its guidelines for improving overall health.
SHOULD ATHLETES STRETCH?
Definitely. Sporting activities promote tightness and inflexibility. Stretching not only keeps you flexible, but also prevents common injuries. Some examples are back problems associated with soccer, sore shoulders or tennis elbow associated with sports like tennis, or knee problems associated with running or squash.
POSTURE AND STRETCHING
Most postural problems are a result of poor alignment caused by tightness in the muscles. Stretching can help you realign soft tissue structures and maintain a good posture.
STRETCHING BASICS

• Post-workout stretching is recommended, as this releases tension from the worked muscles.

• Stretch smoothly, never bounce.

• Breathe slowly, deeply and naturally.

• Relax and feel the stretch.
    STRETCHING EXERCISES
Each stretch should be held for 10 to 20 seconds.
FRONT OF THE THIGH
Stand tall; grasp right foot with the right hand. Bring your foot towards the hip, keeping knees together. Hold and then repeat with the other leg.
BACK OF THE THIGH
Slowly raise one leg and rest it on an elevated platform, such as a park bench. Keeping your hips square, bend at your waist and lower your trunk forward. Hold and repeat with the other leg.
SHOULDER
Cross the right arm horizontally over your chest, placing your left hand or forearm just above the elbow joint, pull the right arm closer towards your chest.
UPPER BACK STRETCH
Clasp your hands in front of you so that you feel the stretch in your upper back. Lower your head during the stretch so that your chin is close to your chest.