Flexibility is the range of motion possible around a specific joint or series of articulations. Flexibility is specific to a given joint or movement. A person may not be able to function normally if a joint lacks normal movement. The ability to move a joint through an adequate range of movement is important for daily activities in general as well a sports performance. For example, a sprinter may be handicapped by tight, inelastic hamstring muscles since the ability to flex the hip joint will be limited, thus shortening stride length. Activities such as gymnastics, ballet, diving, karate, and yoga require improved flexibility or even the ability to hyperextend some joints for superior performance.
On the other hand, most leisure or recreational activities require only normal amounts of flexibility. The idea that good flexibility is essential for successful performance is based on anecdotal rather than scientific evidence.
Adequate range of movement may be more important for long term injury prevention. Individuals involved with physical activity who have poor flexibility (specific or general) risks exceeding the extensibility limits of the musculoskeletal unit. Once flexibility is assessed and flexibility insufficiency are identified, a stretching program can be customized, emphasizing those areas in need of improvement
Posture, Positive Thinking
When your skeleton is correctly aligned, your body is at its most efficient. You absorb and distribute force from movement without over stressing your joints, your muscles are optimally arrayed at just the right length and tension, and your brain can communicate with your muscles at optimal speed. You’re even poised to make a good visual impression on everyone you meet.
Frankly, posture says as much about your state of mind as it does about your physical condition. A lifted, open chest, relaxed shoulders and lengthened neck, convey pride and vitality. To lift and open your chest, you must be willing to open and expose your heart. When you meet your fellow humans in this way, you visually communicate that you have no secrets to protect, no ego to defend. It’s a bold and beautiful statement.
Unfortunately, you can’t merely will yourself into proper alignment. Over the years, bad habits, sedentary lifestyle, and patterns of over (and under) muscular use, cause postural deviations that, if not corrected, result in muscular imbalances, pain, and even injury.
One of the most common postural misalignment patterns is called Upper-Crossed Syndrome. It’s characterized by rounded shoulders and a forward-head posture. This pattern is common among people who sit a great deal. Sufferers will sometimes experience low-back pain, tension or soreness in their upper back, burning pain between the shoulder blades, neck stiffness, lack of energy (especially after a day working on the computer) and headaches that are worse at the end of the day but not as bad on weekends. Resulting injuries can include shoulder instability, rotator cuff impingement and tennis elbow (lateral epicondylitis).
Fixing Upper-Crossed Syndrome is a two-part process: Stretching the chest and neck muscles that are tight and restricting movement; strengthening muscles in the scapular region that are weak and unstable. You can’t have one part of the process without the other. For example, if you can’t open your chest because your pectorals are too tight, you won’t be able to effectively activate the muscles in your back.
The Stretches:
Chest Stretch: Stand with your right shoulder facing a wall and your hips pointing straight ahead. Bend your right elbow to 90 degrees and rest your elbow, forearm and side of hand against the wall at shoulder height. Your palm should be facing forward; your upper arm should be parallel to the floor. Take one large step forward with your left leg, leaving your bent elbow in place against the wall. You should feel a stretch right through your chest and in front of your shoulder. Deepen the stretch by rotating your torso and hips slightly to your left. Hold for 20 to 30 seconds and then repeat on the opposite side. Note: Try sliding your elbow up on the wall and holding it at a spot slightly higher than your shoulder. You’ll feel the stretch more in the upper part of your chest and more intensely in the shoulders. Now, try dropping your elbow lower than your shoulder to stretch the medial part of your pectorals.
Cervical Stretches (Upper trapezius, scalenes, etc.):
Sit on a stool, stability ball, or straight-backed chair. Try to retract and depress your shoulders and draw in your belly button towards your spine. Bend your left arm and put it behind your back. Hold each of the following stretches for 20 to 30 seconds.
1) Keeping your head straight, try to bring your right ear towards your right shoulder. You should feel a stretch on the left side of your neck.
2) Do the above stretch, bringing your right ear towards your right shoulder. When you feel the stretch, turn your gaze to the ceiling over your left ear. Your chin should rotate a little further to the left and up than it did in the previous stretch.
3) Once again, bring your right ear towards your right shoulder. Now, lower your chin towards your left shoulder. You should feel a stretch behind your neck on the left side.
Repeat the entire sequence with your right arm behind your back, bringing your left ear towards your left shoulder.
The Strengthening
1) The Seagull:
This exercise strengthens the muscles that stabilize and control the upper back. You’ll need a set of dumbbells.
Lie on your stomach on a bed, weight bench or table. Let your head and arms dangle over the edge, which should come right under your armpits. Relax your neck and let your head drop. Hold the weights with your palms facing each other and your thumbs pointing forward. When you look down, the weights should be positioned in line with your nose. Bend your elbows to 90 degrees. From this position, lift your bent elbows towards the ceiling as far as you can go. Hold for a moment and then gradually lower your elbows back down. Do this 10 to 12 times, rest briefly, and repeat twice.
2) Stick ‘em Up
This exercise strengthens your back while actively stretching your chest and lats.
Sit cross-legged against a wall or with your knees bent. Press the back of your head and all of your vertebrae into the wall. (You’ll have to retract your chin and draw in your abs to make this happen.) Raise your elbows, bent at 90 degrees, to shoulder height and rest the backs of your hands, wrists and elbow against the wall. Maintaining your original vertebrae-pressed-to-the-wall position, gradually slide the backs of your hands and elbow up the wall, slowly straightening your elbows. Stop when you can no longer maintain your alignment (elbow and hand maintain in contact with the wall) and lower your elbows back down to start. Repeat for three sets of 10 to 12 repetitions.
You have power over your mind - not outside events. Realize this, and you will find strength
Marcus Aurelius
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