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from Michele McMillan
My husband and I swim three days a week. My husband is very inflexible and stiff in his upper body. What kind of exercise/stretches would you recommend for him to become more flexible?
I’m so glad you asked this question because I am always talking with my clients about the importance of regular stretching. Flexibility is one of the five components of physical fitness, along with cardiovascular endurance, muscular endurance, muscular strength, and body composition. Unlike the time commitment for other components of fitness, it only takes about 5-10 minutes a day of stretching to improve flexibility. So even though it can be considered the easiest of the five components to improve, it is usually the one that people do the least!
There are many benefits of increased flexibility including 1) reduced muscle tension, 2) increased relaxation, 3) increased range of motion, 4) injury prevention, and 5) decreased soreness associated with other exercise activities. Many individuals may also notice improved coordination, greater ease of movement, and the development of better body awareness.
In order for your stretching program to be safe and effective, I would recommend you follow a few simple guidelines:
1. Warm up prior to stretching to increase muscle temperature
2. Ensure proper position prior to the stretch
3. Breathe naturally; don’t hold your breath
4. Hold each stretch for 10-30 seconds; perform each stretch 1-3 times
5. Stretch to a point of mild discomfort, not pain (do not force a stretch)
6. Do not bounce during any of the stretches
Using the FitBALL® exercise ball is an excellent way to enhance your stretching program. Here are a few stretches from the Bounce Your Body Beautiful book by Liz Applegate (available online http://www.balldynamics.com/product_info.php/cPath/24/products_id/67) that would be great to do before or after a swimming workout:
Around the World Stretch
When the FitBALL is overhead during this total body stretch, you target your shoulders, back, and arms. As you lower the ball, you stretch your buttocks and thighs.
1. With your feet shoulder width’s apart, grasp the ball with your palms facing one another. Raise the ball over your left shoulder.
2. Slowly lower the ball to the left as you draw an imaginary circle, circling counterclockwise and going down, across your torso, and then up on your right. Start with smaller circle and make them larger as you feel your muscles warm up. Then reverse the motion, circling clockwise.
Buddha Stretch
The Buddha stretches your entire back and hips. This is also a great stretch to do after you have been sitting for long periods of time.
1. Kneel on a mat with the FitBALL about two feet in front of you. Reach out and place your palms on top of the ball with your arms completely extended, feeling a stretch in your buttocks and legs.
2. Bring your buttocks back toward your calves, keeping the ball in place as you do. You should feel a wonderful stretch along your upper back.
There are a number of resources available on how to incorporate stretching into your workout regimen…here are a few of my favorites:
1. Bounce Your Body Beautiful. This book includes a six-week total fitness program using the FitBALL.
2. FitBALL Roll Up to Unwind DVD: This DVD includes stretches to help you optimize muscle flexibility and joint mobility.
3. FitBALL Wall Charts: This set of four full-color laminated charts includes a Stretching and Flexibility chart.
4. FitBALL Yoga DVD: This DVD combines yoga and the support of the FitBALL to boost muscle strength and ease tension.
5. Yoga on the Ball: This book includes yoga postures that allow for deeper-than-normal stretches targeting specific areas of muscles.
6. Stretching: This book by Bob Anderson includes a variety of stretching workouts for everyday activities and sports including swimming and bicycling (www.amazon.com).
All of the FitBALL resources (1-5)can be purchased at www.balldynamics.com
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