The Basics of Effective Stretching and Achieving Optimal Flexibility

Karen Van Ness - Nov 2010

There are a number of ways to improve your flexibility, including dynamic stretching, static stretching, static balance, proprioceptive neuromuscular facilitation (PNF), isometric stretching, antagonistic stretching…to name most of the major methods.   

Over the years, I have experimented with these methods and their variations. Getting maximum results from my stretching program has been important to me for two major reasons.  

First is my intense passion for the martial arts. I have trained, taught or competed since I was a teenager –with a few breaks here and there due to career and family responsibilities. And I have always been known for my excellent kicks and combinations – using my punches to set up my kicks, and vice versa.  

Early on, I concentrated on improving my kicks because, relative to my height, I have fairly long legs. Also relative to my height, I have somewhat short arms – a short wing span, so to speak . So I have a natural reach advantage with my kicks versus my punches. Improving my functional flexibility has helped improve the reach, accuracy and power of my kicks. It also helps me move more smoothly and effortlessly.  

Here’s the other reason I have studied and experimented with so many stretching methods: I was hit by a car when I was in college. And the car won.  

To make a long, painful story short, the one recurring, chronic aftermath of that accident was an injury to my lower back. It took some trial and error, but I finally found the combination of flexibility and strengthening exercises to put the back problem into remission.  

So, as you can see, I take flexibility seriously. So much so that I put out a program called Dynamic Flexibility: The Secret to Healthy, Pain-Free Joints, Limber Muscles and Maximum Mobility. In this program, I share with you the two most effective – and safest - ways to stretch: Dynamic Flexibility Exercise and Static Flexibility Exercise. And I show you some important twists and variations on each that will accelerate your results.  

This is not to say that you should not try other methods of stretching. In fact, I encourage you to do so from time to time. My intent here is to boil down my own experience and research into a short but sweet program – one that you will find doable and not overly complicated…will give you great results….and you will look forward to doing.  

General Recommendations on Stretching 

The Dynamic Flexibility p rogram stretches and flexes your entire body, from head to toe, in a progressive and safe manner. It helps loosen tight, painful joints and improve your range and freedom of motion. It helps strengthen and stretch the chest, shoulder, and back muscles involved in breathing, as well as the major muscles that support good posture.  

Each day you choose to stretch, you will have stretched all of your major muscle groups and joints. You’ll feel relaxed and loose, yet gently warm inside, and enjoy a tremendous feeling of wellbeing. 

You can stretch any time - mornings, evenings, while watching T.V., or during a break from computer work. I recommend you stretch first thing in the morning, immediately after doing your morning breathing exercises. It really helps to wake up your body and brain. And it’s a great start to your day, especially if you do a lot of writing and computer work, like I do.  

Another great time to stretch is directly after an exercise or training session. Your body will be warm at this time and you will be able to push your stretches a little bit further. You should also focus on your breathing when stretching. Y ou should breathe naturally, but in a way that coordinates your breathing with your stretching. In fact, you can increase your flexibility instantly with the right kind of breathing.

Contrary to conventional “wisdom”, improving your flexibility does not have to involve a lot of pushing and pain. The key is to stretch consistently, every day or every other day, and make small improvements each week. It only takes a few minutes of focused flexibility exercise each day to achieve major improvements in joint health and range of motion, limberness, and posture. 

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Copyright Karen Van Ness. All Rights Reserved. Reproduction of any portion of this article is strictly prohibited without the express written consent of Karen Van Ness and KVN Enterprises.

Source: Visit www.BestBreathingExercises.com for more information.

 
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