Stretching on a regular basis easier than you might think
7 Tips for Flexibility Training
The Big Three of exercise–Cardiovascular, Strength/Power and Flexibility training- Are always considered when participating in any sport training program. So many times flexibility and mobilty get pushed to the back of the line of importance. We all want our kids to have great flexibility and joint mobility, but because of time constraints many just don’t have the time to develop the habit it . I believe we over look it because in light of all our kids have to do during training when it comes time to focus on flexibility their just isn’t more time to give.
Staying flexible and mobile can , improve athletic performance and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury .I recommend my patients to do a plan I developed for their flexibility 2-3 times minimum/week. I clearly can see the benefit, and starting before the season begins makes it that much more part of the track training regiment later as the season progresses.
Here’s how you can begin to include an effective flexibility workout in your child’s training program
1. Think Serious Flexibility Training .Get serious and help your child to do 3-4 times per week of a well thought out program from your health care provider ,coach or personal trainer. The more time and attention you give to your flexibility training, the more benefits you’ll experience. A qualified personal trainer, physical therapist or health professional can design a functional flexibility program specifically for your child based on starting flexibility and mobility. There ar ealso many good books out onthe subject.
2. Consider Your Childs Sports Activities. Functional flexibility improves “the stability and mobility of the whole person in his or her specific environment,” says physical therapist Deborah Ellison. She recommends an individualized stretching program to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion).
3.Teach Your Child To recognize and Pay Attention to Tight Areas. Hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your childs history of injuries and the existing imbalances in their muscle groups. A created flexibility training to your strengths and weaknesses, will help most so that the athletes muscles will not be overstretched and miss areas that need training.
4. Listen to Your Body. Stretching is an individual thing. Teach your child to pay attention to their body’s signals and don’t push too far. Slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds.
5. Be Creative. Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching.
6. Warm Up First. If you’re stretching on your own,(without professional direction) don’t forget to warm up your muscles before you begin. Jump roping for 3-5 minutes or jogging in place are good starting points.
7. Be Consistent. It doesn’t help to stretch for a few weeks and then forget about it. Integrate regular stretching into your child’s permanent home fitness program. You and your child will be happy with the benefits.
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