Flexibility

Flexibility

Few of us look at an example of physical perfection like Michelangelo''s David, and say, "I''ll bet he could reach past his toes." Our appreciation of conditioning generally doesn''t stretch that far.

That''s understandable, but unfortunate, because flexibility is not only the easiest element of fitness to develop but it''s also extremely important—especially for men. "In my experience, men''s muscles tend to be much tighter than women''s," says William D. Bandy, P.T., Ph.D., associate professor of physical therapy at the University of Central Arkansas in Conway. For active men in particular, that can cause problems.

* Stiff muscles that are subjected to sudden elongation during exercise or sports can more easily become torn or strained.

* Tightness in muscles can cause pain elsewhere in the body. Tight calves, for example, can cause knee pain, shin splints and foot pain. Tense muscles at various points in the lower back can cause pain to radiate throughout the entire torso.

* Lack of flexibility can cause muscular imbalances. A tight hamstring, for example, can make the thighs work harder at keeping the body properly aligned, which may cause knee pain.

Beyond that, feeling stiff makes you slow down, move more carefully, act more tentatively—it''s the first way a young man starts to feel like an old one. "Some tightness results from a loss of elasticity with age, but for most people, it''s simply because they''re inactive," says Michael Kaplan, M.D., Ph.D., director of the Rehabilitation Team in Catonsville, Maryland. "We''re not talking about an unavoidable situation," Dr. Kaplan says. "People who work at it can stay flexible well into old age."

Requirements for Resilience

Working at it takes more than exercise alone: You need to stretch. "You can be very strong and very fit and still not be flexible," Dr. Kaplan says. As with other types of training, improvement in flexibility depends on subjecting muscles to more than they''re accustomed to—by making muscles work through a range of motion in a controlled and systematic way. You don''t need to add a second workout to what you already do, but merely take ten minutes or so for stretching. To do it properly, follow these guidelines.

Soften up. When muscles are cold, they''re stiffer. Light exercise before stretching warms muscles and makes them more pliable, improving the stretch and reducing the risk of muscle strain (which makes warming up a good idea whether you stretch or not). "You shouldn''t exercise so much in a warm-up that you fatigue yourself before your workout," says Bryant Stamford, Ph.D., director of the Health Promotion and Wellness Center at the University of Louisville School of Medicine in Kentucky. He recommends a walk or slow jog for ten minutes or so. "You should just be verging on a light sweat," he says. If the weather is hot and you''re already sweating, you can shorten your warm-up exercise to about five minutes (although going the full ten minutes won''t hurt).

Stretch, but don''t strain. You want to extend the muscle far enough to make a difference, but not so far that you cause muscle fibers to tear. Stretch until you feel a slight tug, but don''t push beyond that point.

Put muscles on hold. Hold each stretch for 30 seconds. In studies, Dr. Bandy has found that how long you hold a stretch has a direct bearing on improved flexibility. Holding for 15 seconds is no better for elasticity than not stretching at all. Holding for 30 seconds has significant benefit, with measurable weekly improvements. Holding for 60 seconds, however, provides no greater benefit than 30 seconds.

Banish bouncing. Stretches should be slow and steady, not fast and jerky. Some athletes such as gymnasts do use bounce stretches, but only because their bodies already are extremely elastic. Bounce stretches pose a particular potential for injury because when you lengthen a muscle, electrical impulses involuntarily signal the muscle to snap back in a contraction. "The body actively resists overstretching," Dr. Bandy says. Stretching too far too fast puts excessive strain on muscles; it''s the difference between bending a tree branch slowly and giving it a hard snap. Slow, steady stretches over time make muscles adapt to ever-greater lengthening.

Seven to Remember

There are plenty of useful stretches you can do, as any yoga course will teach. But a basic overall stretching program need only hit several major muscle groups, particularly in the lower body, where the vast majority of flexibility-related problems occur. Here are some good basic moves that hit all the important areas.

«Shoulders Lie on your back on the floor and point your toes. Extend your arms straight above your face, interlocking your fingers, with your palms pointing toward the ceiling. Keeping your arms straight, slowly lower your hands until they rest on the floor behind the crown of your head. Hold.

«Hips Lie on your back with your legs straight. Interlacing your hands behind your right upper thigh, pull your right knee toward your chest and hold. Return to the starting position and repeat with your left leg.

«Lower Back Get on your hands and knees, with your hands directly under your shoulders. While keeping your hands in place, sit back onto your heels, feeling a stretch along your back. Your arms will be out stretched.

«Hamstrings Sit on the edge of a bed or bench with your right leg extended on the bench and your left foot on the floor. Rest your right hand on your right knee, then slowly slide your fingers to your toes, reaching as far as is comfortable. Hold. Repeat with your right leg on the floor and your left leg on the bench. (This position takes stress off the lower back, unlike similar exercises in which you sit on the floor.)

«Thighs Stand touching a chair or wall for support. Bending your right knee, grab your right foot with your left hand and pull your foot up so that your heel presses against your buttocks. Hold and repeat with your left leg.

«Calves Stand on a step with the heel of your right foot protruding over the edge of the step. Drop your right heel below the level of the step until you feel a tug. Hold, then repeat with your left heel.

«Groin To do a butterfly stretch, sit on the floor with your legs bent frog-style, the soles of your feet pressed together. Gently press your knees toward the floor with your hands or elbows. Hold.