|
Feature Articles: Exercise
Spring (Flexibility) TrainingJanet Hackert, Regional Nutrition and Health
Education Specialist,
|
|
This year’s National Nutrition Month’s theme is Step Up to Nutrition and Health. A key component of good health is being physically fit. We often hear about the importance of aerobic fitness and muscular strength, but what about the third component of fitness: flexibility?
Before a baseball player steps up to the bat, he takes a few practice swings. Before a marathon runner starts a race, she stretches out her calf muscles. Before a gardener steps into the garden to plant or weed, he…? Before a landscaper picks up the shovel, she…? Somehow it isn’t quite so obvious that someone preparing to do physical, strenuous work at home would practice or stretch first. And yet, fitting physical activity in at home that strengthens muscles and/or builds cardiovascular health is sometimes more convenient or more productive than joining a team or going to a gym to work out. Whether you work out on a weight machine or paint the ceiling, actually being physically active is the desired accomplishment. And whether you are hoeing in the garden or shooting a basketball, being flexible is important.
To get in shape for yard work or any physical activity, it’s a good idea to do your “spring training” by stretching on a regular basis first. Flexibility can help improve mobility. Being more flexible can also help decrease the risk of back pain. And if stretching is done properly, it can also decrease risk of injury.
Here are some sample stretches from the Family Nutrition Program’s curriculum you might like to try:
- Sit tall in your chair with your feet flat on the floor. Twist to the right, stretching your left arm across your body. Try to grab the back of your chair with your left hand. Return to the starting position and stretch both arms forward as far as you can. Repeat, twisting to the left. Return to starting position and stretch both arms forward. This can help relax and stretch back muscles.
- Stand next to a chair and put one hand on it for balance. Slowly lift the leg that is away form the chair straight forward until it is parallel to the floor. Point your toe straight ahead. Hold for 10 seconds. Return to original position and pause. Lift the same leg out to the side and point your toe. Return to original position and pause. Extend the same leg behind you and point your toe. Lift your leg as high as you can without bending forward. Return to original position. Turn your other side to the chair and repeat with the other leg. Repeat twice more with each leg. This can help increase hip flexibility and balance.
When stretching, remember to do so safely. Dr. Stephen Ball, State Nutrition and Fitness Specialist with University of Missouri Extension, recommends taking the following precautions.
- When stretching, don’t bounce. Static stretching, that is, stretching and holding the muscle in that position, is safer than stretching a muscle that is in motion.
- Stretch only to the point of tension, then hold for 10-30 seconds. “No pain, no gain” is a myth.
- Try not to overstretch weak muscles. Flexibility is just one component of “training” and should be practiced along with strength training and aerobic activity.
- Use good technique. Virginia Cooperative Extension has a guide called Gardening and Your Health: Protecting Your Knees and Back (Publication Number 426-065), describing and showing good form.
There are many stretches for the various parts of the body. As you choose your seeds, map out the garden, and get your garden in shape, take some time to get your body in shape too. Increase your flexibility and make this gardening season a healthy and comfortable one.
Last update: Monday, September 25, 2006
 |
Site Administrator: |
|
|
|
