Flexibility Exercises and Aerobic Activity

While an effective fitness program should consist of cardiovascular training, strength building and flexibility exercises, oftentimes, the flexibility component is overlooked.

Flexibility exercises are an essential part of recovering from aerobic activity and can reduce your risk for injury. The American Academy of Orthopaedic Surgeons (AAOS) encourages individuals to incorporate these exercises into their daily workouts.

«Increasing your flexibility improves your ability to move easily,» said orthopaedic surgeon and AAOS spokesperson Raymond Rocco Monto, MD. «Some joints lose up to 50 percent of motion as we age. There are many ways to improve your joint flexibility including controlled stretches held for 10-30 seconds, stretches that rely on reflexes to produce deeper flexibility, as well as yoga and pilates.»

Get the most out of your flexibility training by following these simple guidelines:

• Always warm up before your stretch. Stretching cold muscles can cause injury.
• Stretch slowly and gently. Breathe into your stretch to avoid muscle tension. Relax and hold each stretch 10 to 30 seconds.
• Do not bounce your stretches. Ballistic (bouncy) stretching can cause injury.
• Stretching should not hurt. If you feel pain, take the stretch easier, breathe deeply and relax into it.