How Far Can You Stretch? 

Do you know why should stretch? Do you know just how flexible you are? Try this simple test to find out how flexible you are and then try incorporating some of these simple stretches into your daily routine.

Why Stretch?

Stretching is a natural, relaxer that can provide relief from everyday muscle tension and stiffness. It is not only pleasurable, it can alleviate pain and potentially reduce the chance of injury. Good flexibility is crucial for proper posture. Stretching helps produce and keep lubricants between the connective tissue fibers, making one more flexible.

Being flexible means having the ability to use muscles and joints through their full range of motion. Stretching helps maintain your range of motion, making all physical activity easier to do. It increases flexibility by elongating the cells in your muscles fibers as you stretch. Even after returning to a resting position, the cells remain elongated, which allow for greater motion.

Stretching can help prevent injury. If you are flexible, you are less likely to be injured when your cold muscles undergo sudden jerky movements, as in trying to protect yourself in a fall.

Factors to consider when stretching

Stretching does have its risks. You should not feel pain, only a pulling sensation. If you force your body to stretch beyond its capabilities, muscles and tendons can tear. Proper stretching involves concentration and patience and must be done slowly. Never stretch beyond that slight feeling of discomfort and never bounce.

Stretching is so easy and relaxing, you can enjoy it even while at the office. Make certain your muscles are warmed up properly before stretching. If you are planning to do a full stretching workout, warm up by walking a little first and then stretch. Before any workout gradually warm up your muscles, stretch, and then do your routine. Stretching completely cold muscles can injure them.

Test your flexibility

Do you know how flexible you are right now? Here is a simple way to test the flexibility in the back of your legs and your lower back. Flexibility in these areas helps prevent lower back pain as well as back and leg injuries. This test comes from the Reader's Digest Guide to Family Fitness by Charles T. Kuntzleman (1986).

Remove shoes and socks and sit on the floor with your legs in front and feet touching the wall. Without bending your knees, slowly reach forward as far as you can, attempting to touch the wall as you bring your forehead to your knees. Do not jerk or bounce. Once you feel a tug, hold that position while you concentrate on relaxing your muscles. Stretch a bit farther, stopping when you feel a second tug. Hold for five seconds, noting how far you reached.

Don't feel discouraged if you can't reach the wall. It just means you need to do some flexibility exercises. Here are the ratings for the flexibility test:

Excellent: palms flat against the wall
Good: knuckles touch the wall
Average: fingertips touch toes or wall
Fair: fingertips are one to three inches from toes
Poor: fingertips are four or more inches from toes

Some basic stretches:

Stretching is so simple that anyone can do it virtually anywhere. Once you realize the benefits and discover how fun stretching really is, you won't want to quit.

Before getting out of bed in the morning, stretch your legs and toes. After getting out of bed, stretch as high as you can.