Do you feel any pain in your lower back or legs when bending over to retrieve an object off the floor? If so, your low back and hips may be tight and lack flexibility. Back pain may soon be a problem. It's very important to have good flexibility in the spine, because excessive tightness in the spine can impede normal movement. Muscles weaken when movement is limited.
Flexibility allows muscles and joints to move through their full range of motion. It is joint specific. This means that a person may have excellent range of motion in one joint and be limited in another. Poor flexibility of the back and hips may lead to stiffness, poor posture, back problems, movement limitations, and a higher risk for injury to muscles, tendons, and ligaments.
With ageing and inactivity comes less range of motion. What is unclear is how much of this reduction in joint flexibility is caused by ageing or by the reduced physical activity related to ageing. Anyone, regardless of age, can improve flexibility. Stretching is the best way to maintain good flexibility. It offers relief from muscle tension and stiffness. It allows us to move normally and without effort.
Stretch all the major joints at least 3 times a week for the best results. Stretch to the point of mild discomfort then ease off and hold for 30 seconds. It should not be painful. Do not pull hard or bounce, which may tear muscles or tendons. Bouncing while stretching may also cause hyperextension of a joint. This extends the joint beyond its normal limit. Serious injury to the soft tissues can occur as a result.
Many stretching exercises exist. A fitness instructor can show you safe exercises that will best suit your specific needs. A regular habit of stretching will enhance your mobility throughout life.
Article #7436
Copyright (c) 2002 McKesson. All Rights Reserved.
