Weekly Exercise - Don't forget to stretch !

Instead of the usual weekly exercise, I am going to talk about stretching. Stretching and flexibility are unfortunately, a vital part of training that is often neglected. Stretching is as important as the workout itself! I myself have neglected stretching over the years and am now suffering with tight hamstrings as a result. The good news is that tight muscles can be worked on. How do you loosen out your muscles? Stretch, stretch, stretch !

What is the definition of flexibility? It is the ability to move or stretch through a large range of motion around a joint.

Why should you work on your flexibility?
The more flexible are you the less prone you are to muscle injury. Tight muscles, if overworked to a large extent, can, and do snap. Ouch.
Stretching also helps prevent lower back problems. If your hamstrings are tight, these can pull on your pelvis resulting in lower back pain.
Being flexible helps maintain good posture alignment, I spoke about the importance of good posture before. For example, if you have tight pectoral muscles, this can result in rounded shoulders and a rounded back due to the muscles pulling you forward. Prevent this by stretching out your back muscles.
Being flexible can also improve sports performance.      

How often should you stretch? It is recommended that after your initial warm up you should do a quick stretch of the muscles you will be using in your workout. e.g. Hamstrings, Quads, Hip Flexors, Calves, Back, Shoulders.  
After your work out perform the same stretches but hold for longer, 20-30 seconds.

Below is how to do a Hamstring stretch. Ensure to flex your toes towards your face. If you can't reach your toes, then wrap a towel around your toes.

Please don't neglect your stretches. I know it can be very tempting to come back from a run or from a gym session and jump straight into the shower without stretching, but just spend 5 minutes stretching out your muscles and you will reap the benefits.