American Birkebeiner

Jay’s Note: The goal of the monthly fitness articles is for you to develop a comprehensive fitness program. Previously we have talked about posture and spine stabilization, two important components of fitness. A great addition to your Spine Stabilization program is the Single Leg Bridge. This gives you an additional spine stabilization exercises to add to your fitness program 3 times per week. As always be aware of your posture and its importance in proper exercise technique and fitness, Balance the Tray.

The next important component of fitness is flexibility. Flexibility is defined as “The range of motion in a joint or series of joints.” The flexibility exercises we will be using are called static stretches. Static stretching is the sustained lengthening of muscle and connective tissue for 20 seconds and then repeated two times. The stretch should be sustained with no bouncing.

Muscles and connective tissue take on the shape of the positions used the most. Prolonged standing, sitting, and repetitive motions whether at work or during recreational activities cause some muscle groups to lose their length. This may result in loss of range of motion. Static stretching counter balances this effect by lengthening muscles and connective tissue.

Try this Lower Extremity Flexibility Test, it will give you an idea of where you rate regarding your hamstring flexibility. You can improve your hamstring flexibility with the following stretching exercises, Hamstring Stretch (Standing) and Hamstring Stretch (Sitting).

Stretching should be done regularly to offset prolonged postures (i.e. working at a computer) and after physical activity (i.e. skiing, running). Stretching is not considered a good warm-up exercise unless combined with more active movements that increase circulation and breathing. Stretching done after activity (cool down) decreases post activity soreness.

Your exercise program is starting to take shape. Keep building your fitness program by adding Single Leg Bridge and Hamstring Stretches.