There is no ideal standard for flexibility.

It is not known how much flexibility any one person should have in a joint. There are test norms available that list how hundreds of subjects of various ages, of both sexes, and in many walks of life have performed. But there is little scientific evidence to indicate that a person who can reach two inches past his or her toes on a sit-and-reach test is less fit than a person who can reach eight inches past the toes. Too much flexibility could be as detrimental as too little.

Lack of use, injury, or disease can decrease joint mobility.

Arthritis and calcium deposits can damage a joint, and inflammation can cause pain that prevents movement. Failure to move a joint regularly through its full range of motion can lead to a shortening of muscles and ligaments. Static positions held for longer periods, such as in poor posture, working postures, and when a body part is immobilized by a cast, lead to shortened tissue and loss of mobility. Improper exercise that overdevelops one muscle group while neglecting the opposing group results in an imbalance that restricts flexibility.

Some people are unusually flexible because of a genetic trait that makes their joints ^-hypermobile.

In some families, the trait for loose joints is passed from generation to generation. This hypermobility is sometimes referred to as joint laxity or joint looseness. Studies show that those with this trait may be more prone to dislocated patellas. There is not much research evidence, but some experts believe that people with loose joints may also be more susceptible to athletic or dance injuries, especially to the knee and ankle and may be more apt to develop premature osteoarthritis.

In the fifth century, Hippocrates noted the disadvantage of hyperextension of the elbow in archery. The hyperextended position for elbows and knees is not an efficient position from which to move because of a poor angle of muscle pull. For example, it is difficult to perform push-ups when the elbows lock into hyperextension because extra effort is required to unlock the joint. It may be advantageous for loose-jointed people to take extra care to strengthen muscles around the joints most used.

To maintain the range of motion you presently have in your joints, you must regularly perform “Range of Motion Exercises.

The adage: “If you don’t use it, you’ll lose it!” applies particularly to flexibility. Failure to use the joints regularly through their normal range results in loss of flexibility in a fairly short period. To maintain what you have, you should do “ROM exercises.” Some athletes prefer to do this during the warm-up prior to a workout and save their stretching exercises until the end of the workout.

To increase the length of a muscle, you must stretch it (overload) more than its normal length.

There is much that is not known about flexibility, but the best^- evidence suggests that muscles should be stretched to about 10 percent beyond their normal length to bring about an improvement in flexibility. Exercises that do not cause an overload by stretching beyond normal will not increase flexibility.

FACTS ABOUT THE BENEFITS OF FLEXIBILITY EXERCISES

Adequate flexibility may help prevent muscle strain and such orthopedic problems as backache.

Short, tight muscles are more apt to be injured by overstretching than are long muscles. One common cause of backache is shortened lumbar and hip flexor muscles. (See Concept 15 for more discussion on back problems.) Stretching exercises may help prevent or alleviate some backaches, muscle cramps, and muscle strains.

Trigger points may sometimes be prevented or inactivated by static, or PNF stretching, of the muscles involved.

When body parts are held in static positions for long periods, or when muscles are chronically over-loaded, fatigued, or chilled, myofascial trigger points may cause stiffness and local or referred pain. Often, the trigger point can be deactivated and the pain relieved by gentle but persistent stretching of the muscle, especially if accompanied or followed by the application of heat or cold.

Good flexibility may bring about improved athletic performance.

A hurdler must have good hip joint mobility to clear the hurdle. A swimmer requires shoulder and ankle flexibility for powerful strokes. A diver must be able to reach his or her toes in order to perform a good jackknife. Low back flexibility allows a runner to lengthen the stride. The fencer needs long hamstrings and hip adductors in order to lunge a long distance.

Static muscle stretching appears to be effective in relieving muscle soreness and shin splints.

One theory suggests that local muscle soreness may be caused by slight reflex contractions. It is believed that a static stretch of the affected muscle may relieve these slight contractions and thus relieve the pain. Even some cases of nonpathological shin splints may be relieved by such exercise.

Stretching exercises are useful in preventing and remediating some cases of dysmenorrhea in women.

Painful menstruation (dysmenorrhea) of some types can be prevented or reduced by stretching the pelvic and hip joint fascia. Billig’s exercise is an example of an effective exercise.

Heredity plays a role in overfatness.

Some people have suggested that every individual is born with a set body weight. Advocates of this set point theory feel that it will be difficult for people to deviate from their “set point weight,” which is predetermined by heredity. Though many experts question the validity of set point theory for humans, they agree that there is such a thing as a familial predisposition to obesity. For years, researchers have suggested that your body type,or somatotype, is inherited. Clearly, some people will have more difficulty than others controlling fatness because of their body types and because they come from families with a history of obesity. Scientists caution people from families with a history of obesity not to conclude that nothing can be done to prevent obesity. In fact, one important recent study indicates that among those with a predisposition to obesity, weight reduction programs can be effective. Research also shows that regular exercise is especially effective in the control of genetically determined overfatness.

Glandular disorders can play a role in overfatness.

Glandular disorders can cause or contribute to over- fatness. For example, thyroid problems can cause a low metabolic rate that results in fat gain. However, most experts suggest that only 1 to 2 percent of all overfatness is directly caused by problems of this type. Medical treatment is necessary for people suffering with these problems.

Fatness early in life leads to adult fatness.

Retention of baby fat is not a sign of good health. On the contrary, excess body fat in the early years is a health problem of considerable concern. As many as 25 percent of American schoolchildren are overfat. Of these children, four of five will become overfat adults. Twenty-eight of twenty-nine teenagers who are too fat will become overfat adults.

There is evidence that childhood overfatness results in hyperplasia, or an increased number of fat cells. People who have these extra fat cells are thought to have a greater tendency to become overfat.

Changes in basal metabolic rate can be the cause of overfatness.

Basal metabolic rate (BMR) is highest during the growing years. The amount of food eaten increases to support this increased energy expenditure. When growing ceases, if eating does not decrease or activity level increase, fatness can result.

Basal metabolism also decreases gradually as you grow older. One major reason for this decrease is loss of muscle mass. When the BMR decreases and eating habits remain the same, body fatness increases. This is commonly referred to as “creeping obesity” because the increase in fatness is gradual. For a typical person, creeping obesity could result in’ to 1 pound of fat gain per year. People who stay active can keep muscle mass high and delay changes in BMR. For those who are not active, it is suggested that caloric intake decrease by 3 percent each decade after twenty-five, so that by age sixty-five caloric intake is at least 10 percent less than it was at age twenty-five. The decrease in calorie intake for active people need not be as great.

The principal cause of most overfatness is the intake of more calories than are expended.

Though fatness may be associated with any of the factors mentioned previously, and overfatness is no doubt the result of multiple causes, excessive food (calorie) intake and/or lack of energy expenditure (exercise) is responsible for most overfatness. Threshold of training and target zones for body fat reduction, including information for both exercise and diet.

Excess caloric intake or calorie expenditure results in an increase in fat cell size.

Overfatness can result in an increase in the number of fat cells among children. For adults, overfatness is a result of the increase in size of fat cells (hypertrophy). When fat cells become excessively large, they can cause dimples or lumps under the skin. Some people refer to these large fat cells as cellulite. Quacks try to create the impression that this type of fat is different from other types of fat and is removed from the body in different ways than regular fat. This is not true. All fatness among adults is a result of enlarged fat cells. All fat is lost as a result of reduction in fat cell size.

Family and spouse support reinforces exercise adherence.

When family members support your exercise behavior you are likely to continue it. However, exercise may take time away from family activities. If family members, especially one’s spouse, feel that exercise is interfering with family obligations, regular exercise may diminish. It is important to involve family members in planning for regular exercise.

Support from friends and peers reinforces exercise adherence.

People who live in communities where regular exercise is typical are reinforced to continue exercise. Exercising with a friend or friends helps one adhere. Finding friends with similar interests and abilities is also important. An exercise leader who is encouraging and supportive can also reinforce exercise adherence. People who especially enjoy the social aspects of exercise should consider joining a sports or exercise group and/ or choose sports and activities with a social component.

Being successful reinforces exercise adherence.

Some people avoid exercise because they see it as a source of failure. If done properly, anyone can succeed in exercise. As already noted, practice and becoming skilled in an activity can enhance your chances of success. Some other suggestions are listed here.

Do not equate success with winning. Sports psychologists agree that one problem experienced by many adults is that they cannot enjoy competitive activities unless they win. Though most people enjoy winning, it must be realized that only 50 percent of the participants in most activities can win. Playing well and enjoying the sport also makes you a “winner.”

2. Avoid comparing yourself and your accomplishments to those of other people.

3. Consider long-term improvement over time as a successful accomplishment.

Try using a handicap system when competing with those of unequal skill. Such systems as those used in golf and bowling can be adapted for other activities to help “even up” the competition.

Competition may or may not make exercise fun. Some people especially enjoy competition. Others, however, avoid competitive activities because they have not had success in competitive games. Whatever the benefits of regular physical activity, none should be exaggerated to the point of detracting from a fuller life. Overemphasis on sports can cause anxiety and even neurosis. In fact, some people create stress for themselves by being excessively competitive and increase their chances of getting stress-related diseases.

Support from medical and other experts reinforces exercise adherence.

As noted in Concept 1, a doctor’s advice is the reason most often mentioned for doing regular exercise. Too often, the doctor’s advice is given after a health problem already exists. When medical doctors, insurance Companies, and employers place a priority on healthy lifestyles and preventing health problems, it sends a signal that regular exercise is a priority. You may wish to consider insurance companies that provide for regular preventive exams and other healthy life-styles. Also, if you have a choice you may wish to seek a place of employment that provides opportunities to exercise.

The popular media can provide reinforcement for exercise adherence.

In 1960 very few adults performed regular exercise in their free time. The number of exercisers has increased dramatically since then. Exercise has become popular. This is reflected in the advertisements on television, in newspapers, and in magazines. The trend toward regular exercise as the “normal” thing to do is reinforcing to exercise adherence.

Saunas, steambaths, whirlpools, and hot tubs are not effective in weight reduction nor in the prevention and cure of colds, arthritis, bursitis, backaches, sprains, and bruises.

Baths do not melt off fat; fat must be metabolized. The heat and humidity from baths may make you perspire, but it is water, not fat oozing from the pores.

The effect of such baths is largely psychological, although some temporary relief from aches and pains may result from the heat. The same relief can be had by sitting in a tub of hot water in your bathroom.

The so-called baths are potentially dangerous and should be used and maintained properly.

The following guidelines/precautions should be considered before using a sauna, steambath, whirlpool, or hot tub.

1. Take a soap shower before and after entering the bath.
2. Don’t wear makeup or skin lotion/oil.
3. Wait at least an hour after eating before bathing.
4. Cool down after exercise before entering the bath to avoid overheating.
5. Drink plenty of water before or during the bath to avoid dehydration.
6. Don’t wear jewelry.
7. Don’t sit on a metal stool; do sit on a towel in the steam or sauna bath.
8. 8. Don’t bathe alone.
9. Don’t drink alcohol before bathing.
10. Get out immediately if you become dizzy; feel hot, chilled, or nauseous; or get a headache.
11. Get permission from your physician if you have heart disease, low or high blood pressure, a fever, kidney disease, or diabetes, are obese or pregnant, or are on medications (especially anticoagulants, stimulants, hypnotics, narcotics, or tranquilizers).
12. Prolonged use can be hazardous for the elderly or for children.
13. Don’t exercise in a sauna or steam bath.
14. Skin infections can be spread in a bath; make certain it is cleaned regularly and that the hot tub or whirlpool has proper pH and chlorination.
15. Follow these recommendations on temperature and duration of stay:

Sauna: should not exceed 190 degrees F (88 degrees C) and duration should not exceed ten to fifteen minutes.

Steam Bath: should not exceed 120 degrees F (49 degrees C) and duration should not exceed six to twelve minutes.

Whirlpool/Hot Tub: should not exceed 100 degrees F (37 degrees C) and duration should not exceed five to ten minutes.

This is a meditation exercise we have both found very useful. It was devised by a friend. Try it and adapt it for your own purposes, or find your own from a book, tape or seminar.

1. Begin by becoming aware of your breathing.
2. Do not interfere with your breath, just watch it – the rise and fall, the ebb and flow…
3. Listen to the sounds near and far; become aware of the traffic noise, birds calling, wind in the trees, a dog barking in the distance…
4. Then move outside yourself; look back at yourself sitting there.
5. Gradually move your awareness outside your home, so you can see your house, your street, your town or city.
6. Keep moving your awareness so that you are now looking down on your province, your state, your country.
7. Now visualise your country as part of the Earth as you travel towards the stars.
8. Once you are able to ’see’ the Earth as part of the solar system and look down on the Earth, send love from your heart back to it.
9. Feel the love pouring through you like the golden rays of the sun.
10. Allow yourself to dissolve and rest in the warmth of the sun.

11. Be still. Just be.