What Is Fitness for Life?

Fitness for Life is an interactive blog for people interested in improving their health and life by engaging in a pain-free exercise program. I provide an opportunity for readers to talk about and ask questions about my daily exercise-oriented postings.

Flexibility Exercise Training

  1. Q: What is the simplest way to improve muscular flexibility and joint range of motion?
    A: Static stretching is a simple and effective form of flexibility exercise training and is one of the best ways to improve muscular flexibility and joint range of motion. Static stretching involves slowly stretching muscles and connective tissues including tendons, ligaments, and joint capsules to the end of the normal range of motion. Static stretching improves joint range of motion and muscle flexibility. Our clinic recommends static stretching for most flexibility exercise training programs.
  2. Q: How much stretching is needed to improve muscle flexibility and joint range of motion?
    A: The optimum number of stretches when engaging in static stretching is at least one set of two to four repetitions. Stretches should be held for at least 30 seconds.
  3. Q: Which joints and muscles need static stretching?
    A: Static stretching should be performed on joints with limited range of motion and muscles with limited flexibility. The presence of joint stiffness and muscle tightness may affect some joints and muscles and not others.
  4. Q: How soon does improvement occur after beginning a static stretching program?
    A: Joint range of motion improves after only one static stretching session and flexibility improves significantly after a few weeks.
  5. Q: Does age impact joint range of motion and muscle flexibility?
    A: Joint range of motion and muscle flexibility diminish as we age. Starting in early adulthood and continuing into old age, loss of flexibility plays a significant role in the loss of function and increases the chance of accidents and injuries.
  6. Q: Do individuals lose joint range of motion and muscle flexibility over time if a static stretching program is not maintained?
    A: Static stretching must continue over time if good joint range of motion and muscle flexibility is to be sustained.
  7. Q: When is the best time to engage in static stretching?
    A: The best times to engage in static stretching exercises are before and after engaging in other forms of exercise training such as aerobics and resistance exercises. Flexibility exercise training should be part of a life-long exercise program.