How to Limber Up

Gentle stretching is key to loosening your joints and muscles.

Becoming limber and more flexible helps improve balance, coordination, circulation and range of motion. Individuals who limber up are also less prone to injuries from exercise. With a few minutes a day of a stretching routine, you'll see your flexibility improve.

Instructions

1. Get your doctor's approval before beginning any new exercise or fitness routine, especially if you have had injuries in the past or surgical procedures.

2. Warm up before stretching. To limber up effectively, you must warm up the muscles for a few minutes. Walking, marching in place, light jogging or slow calisthenics will heat the muscles from the inside.

3. 

   Many yoga poses elongate several muscle groups at once.

   Choose a few lower body stretches (hamstrings, buttocks, hips) and a few upper body stretches (abdominals, pectorals, arms, back). For novice stretchers, perform lower body stretches and upper body stretches on alternate days.

4. Stretch slowly and only to the point where you feel tension or tightening. Never jerk or bounce your way into a stretch; this can cause injuries. If there is pain, immediately stop the exercise.

5. Hold the stretch for 10 to 30 seconds. Rest the muscle, and repeat the stretch on the same muscle three times.

6. Breathe and relax throughout your stretching routine. Don't hold your breath, tense up or lock you joints during a stretch. Breathing out with a big sigh will help you release tension.

7. As you become more flexible, add more time to your stretching program and incorporate yoga or pilates moves.

References

• National Institute on Aging: Sample Exercises Flexibility
• Active.com; The Diet Detective: Is Yoga Just Fancy Stretching?; Charles Stuart Platkin

Resources

• National Institute on Aging: Flexibility Tips