FLEXIBILITY

• This component is all too often neglected. If you want to properly rehab injuries plus get bigger, stronger, jump higher, run faster and just simply rid yourself of many aches and pains you must stretch every day of the week. Come to my gym for stretching sessions.

• Taking the time to stretch is crucial particularly as we age. 10 minutes following a workout isn't going to get it done. I understand that time is often short after you workout so you better take at least 30 minutes each night to stretch.

Mobility & Upper Body Stretches: Includes warm-up movements that I have drawn for you + Static Stretches from Sport Stretch: Michael Alter
Lower Body Stretches: Static Stretches from Sport Stretch: Michael Alter
Note: If these do not print on one page, your print size is set too large. Reduce your print size first by clicking on "View" and then click on "Text Size".

I won't get into an argument here as to whether these movements are considered Flexibility or not. Call them what you want. They are great for warming up the body. Basically, they are track exercises involving arm, body and leg swings or rotations. I have included some at the top of the Upper Body page.
 

This type of flexibility is what most people think of when it comes to stretching.

• Stretch what needs to be stretched.

• Do not over-stretch. You can hurt yourself by stretching too far or too much.

• Vary the time you stretch the muscle. For example:
    (1) hold for 30 sec. one day and 60 sec. the next
    (2) hold for 10 sec. relax for 2 sec. and repeat pushing a little farther each time
    (3) I'm finding with ages some stretches need to be held up to 2 minutes for the muscle to "release"

• Always time your stretches. Use a watch with a timer that beeps when you have completed the minute.