YOU DON’T HAVE TO BE A YOGI TO STRETCH. FOLLOW THESE GUIDELINES TO IMPROVE YOUR FLEXIBILITY.

In the previous blog post, I covered general guidelines for newbie and intermediate lifters who want to start improving their strength and muscular endurance. I mentioned that there are separate, distinct guidelines for different types of movement. This post will provide evidence-based recommendations for flexibility exercises. Buckle-up buttercup, for a wild ride! Kidding, flexibility recommendations are the most straight forward and simple. Here we go . . .

SOURCE

The following information is based on the American College of Sports Medicine’s (ACSM) Guidelines for Exercise Testing and Prescription (10th edition, 2018) which the American Council of Exercise (ACE) also references.

NUMBERS

Frequency, intensity, time, type, volume, and pattern/progressions (FITT-VP) are the factors to consider when performing different types of movement. FITT-VP applies to all types of movement including muscular strength/endurance, aerobic/cardiovascular endurance, neuromotor exercises, and flexibility which is discussed in this post.

FREQUENCY: Flexibility exercises should be performed at a minimum 2-3 days per week. However, DAILY stretching is the most effective.

INTENSITY: A stretch should be held “to the point of feeling tightness or slight discomfort” (ACSM, 2018). I remember a yoga teacher saying, feel the stretch deeply but don’t feel like you’re tearing. Relax into the stretch.

TIME: A static stretch for most adults in general good health should be held for 10-30 seconds. Older adults may want to hold a stretch longer for about 30-60 seconds.

TYPE: Similar to the recommendations for muscular strength/endurance, the guidelines here are not very specific. ACSM simply recommends performing several different types of flexibility exercises for each “major muscle-tendon units.” This is another reason why hiring a personal trainer, going to a group fitness class, or practicing yoga can be super beneficial. These resources can teach you many different types of stretches.

VOLUME: “60 seconds of stretching time for each flexibility exercise.” This is very vague, but I consider the types of movements I’ll be performing during that workout and target those muscles during the warm-up/stretching period prior to the workout. Apply the 60 seconds stretching guideline for each major muscle group that will be targeted during that workout.

PATTERN: It is recommended to do 2-4 repetitions of each flexibility exercise.

PROGRESSION: Not enough evidence is available at this time to recommend a pattern that will allow optimal flexibility progression.

KEEP IT SIMPLE

Who knew stretching was so complex? The above information are numbers and targets that you should be aware of when performing flexibility exercises. However, the main intention of this blog post is to make you aware that stretching is an integral part of being a well-rounded healthy individual. It took me years to understand that stretching was not a nuisance that I needed to quickly do to check off my list but an important part of my workout. It should be a part of your routine especially if you want to prevent injury and be flexible.

I highly, highly recommend yoga. I started practicing yoga about 3 years ago. At times, it feels that my yoga practice is not advancing quick enough for me to perform complicated inversions or cool looking hand stands, but then I remind myself that those cool looking poses are not the intention behind my practice. For me, it is about being mindful of my body in space, stretching those tight runner’s hamstrings, and feeling those little neglected tendons and muscles stretch. Before I lift, I make sure to incorporate 5-10 minutes of stretching before the lifting session.

PERSONAL UPDATE

In the previous blog post, I mentioned that I applied for a personal training internship. Well, I got it. This is an 8 week program that begins next week and ends around the holidays at the end of the year. I am excited to devote my time and energy to this program! I will once again be working 2 jobs which means that I will be busy - not to mention that I have another trip scheduled to one of my favorite desert cities. However, I believe this internship and timing of everything is important. I am here to go with the flow of how this develops. I do want to teach indoor cycling classes now that I am certified (WOOOO), but that may be delayed until after I complete this internship. I hope you keep following along and stay tuned for next week’s blog post covering aerobic/cardiovascular endurance FITT-VP. Thank you! Be flexible! Share this on your socials! I very much appreciate it!