FLEXIBILITY TRAINING

Flexibility is one of the most overlooked components of fitness! It can reduce injury, inhibit lower back pain, prevent post exercise pain and even relieve emotional tension.

As we mature in years, we increase type I collagen (which is stiffer) it has greater fiber diameter and greater number of cross linkages that give stiffness to collagen fibers. With this, we see a decrease in the type III elastin which is spring like. If there is a lack of flexibility, there is a decline in range of motion (ROM) which is the strongest predictor of decline in activity levels and ADL (activities of daily living) performance.

The goal is to bend the aging curve, maintain independence and reduce falls!

The best way to stretch is Proprioceptive Neuromuscular Facilitation (PNF) which is a stretching technique that uses the nervous system as sort of a “set up” mechanism. It allows the muscle to contract while stretching. The results from PNF last a longer time that other methods. Be aware though, especially if working with an older adult that there are age related alterations in muscle elasticity.

An example of PNF stretching is laying on the floor or a table and having a partner raise one leg up as Far as it will go. From here they hold the leg up and then release, then hold it up again going further. Note this can also be done with a rope or towel.

At Northeast Health & Fitness we offer a flexibility class called Lean & Limber that is free to all members of the club! Be sure to check out our group exercise schedule!