Flexibility training** is an important part of your fitness routine. While they may not impact weight management as directly as strength training or cardio, stretching exercises may help promote the function and movements of your muscles and joints. Experts recommend incorporating stretches into every exercise, as part of your warmup and cool down routines, to help maintain flexibility and get the most out of your workout. 

Flexibility is defined as the range of motion of each of your joints and their surrounding muscles. Each joint has a certain degree to which it can move. As you move, the surrounding muscles contract, pulling on the bone to limit your range of motion. Flexibility training may help to promote a normal range of motion. In this guide, we’ll explain the different types of flexibility exercises, and how to find the best stretches for you.

There are two types of flexibility exercises: static stretching and dynamic stretching. Certain stretching routines, such as yoga, may be their own workouts. Yoga combines strength training with flexibility exercises to promote muscular strength, a normal range of motion, and balance.

Static stretches involve stretching a muscle without moving. During this form of flexibility training, you assume a position in which your muscle is elongated, or stretched. To get the most of this stretch, you must hold the elongated position for a period of time. Static stretches are best performed when your muscles are warm and can be incorporated into your workout as an effective cooldown routine. If you do static stretches before your workout to loosen your muscles, the period for which you hold the stretch should last no more than a few seconds. When cooling down, you can extend the stretch for as much as 30 seconds. 

Some examples of static stretches include:

• Hamstring stretches: leaning forward as you sit on the ground with your legs straight
• Calf stretches: step forward with one leg and shift your weight toward that leg.
• Thigh stretches: either sitting or standing, bend your leg at the knee and, holding onto your foot, pull your leg back to your buttock.

Dynamic stretches involve movements: elongating your muscles and holding the stretch as you move. This form of flexibility training may help to prepare your muscles for the types of movement you’ll do when you work out. Not only does it stretch your muscles, but it stimulates blood flow and increases body temperature. In this way, dynamic stretches can be combined with static stretches for an effective warm up routine. 

Examples of dynamic stretches include:

• High steps: slowly raise your knee to your chest, holding onto your shin before switching legs. This can be done standing still or while you walk.
• Walking lunges: step forward with one leg, keeping the other leg firmly planted, and lean forward, shifting your weight onto the front leg. Hold the stretch for a few seconds, then switch legs.
• Arm swings: hold your arms straight in front of you, and as you walk swing your arms together, slowly, to the right and to the left.

Yoga and Pilates are both forms of stretching that combine strength training with flexibility exercises. As with any workout routine, it is important to work within the parameters of your capabilities, challenging yourself without overexerting your body.Flexibility training can be done anytime, anywhere, but incorporating stretches into your regular workout routine may help maintain flexibility while also promoting muscle function and helping you get the most out of your exercise. Some experts recommend stretching your entire body for at least 10 minutes per day, and this can be dispersed through your warm up and cool down routines. 

As you go about finding the best stretching routine, consulting with a physician or a personal trainer may help you better identify your goals and assess the most effective ways to stretch for your individual body type. It is also important to keep in mind:

• It is important to stretch your muscles evenly, on both sides of your body.
• Do not stretch to the point where you feel pain.Stretches should be slow and even, avoiding jerky movements that might injure your muscle.
• Flexibility training should be soothing; breathe at a slow, deep, and consistent rhythm to take in the most amount of oxygen and promote relaxing stretches. 

To learn more about fitness training and how to stretch effectively, check out the TLS® Health Guide & Journal.